FitSugar

Get It Up, Your Heart Rate That Is: Full Body Experience

FitSugar — Wed, 13 Feb 2008 04:00:00 -0800

The other night I felt the need to get my heart rate up and to sweat. I really enjoy a good circuit workout, but I thought I would start by spending some cardio time on the trusty old Precor elliptical (set a fixed 20 degree incline) and follow up with strength training circuit. It was great and I slept well last night! For the cardio section, when it says "recover" move at a pace similar to a jog. Here’s what I came up with:

Cardio

Time	Level	Speed
0:00–5:00	6	130-140
5:00-6:00	7	0:10 sprint, :20 run – repeat
6:00-7:00	7	recover
7:00-8:00	8	0:10 sprint, 0:20 run – repeat
8:00-9:00	8	recover
9:00-10:00	9	sprint
10:00-11:30	9	recover
11:30-12:30	10	sprint
12:30-14:00	10	recover
14:00-15:00	11	sprint
15:00-16:00	10	recover
16:00-18:00	9	recover
18:00-19:00	9	steady pace
19:00-20:00	8	forward no hands
20:00-22:00	8	backwards

To see the second half of the workout, just read more

Circuit – Repeat twice

Exercise	Time/Reps	Weight
Step Up	1 minute	12" step
Alternating Forward Lunges	8x sets	5 to 10 lbs
Single Leg Bicep Curls	8x each leg	5 to 10 lbs
Wide Squat with Overhead Press	10x	10 to 20 lbs
Bent Over Rows	15x	5 to 10 lbs
Squat with Side Arm Raise	10x	5 to 10 lbs
Alternating Backward Lunges	10 sets	5 to 10 lbs

Cool Down

	Exercise	Time/Reps
Core Work	Elbow Plank into Downward Dog	Hold each 30 seconds, 3 sets
Ab Work	Crunches	25 reps
	Pulsing Crunches	25 pules at top of crunch
	Bicycle Crunches	25 rep ( a rep being both sides)
	Boat Pose	hold :30, 3 times
Stretch	Hamstrings Quads Inner thighs Glutes Chest Back	Hold each stretch for 15 to 30 seconds, 2 times

Try it and tell me what you think. Click here for a printer friendly version.

Circuit Workout by Celebrity Trainer Jason Walsh

FitSugar — Wed, 30 Jan 2008 04:00:00 -0800

Since you all chose Jessica Biel's trainer Jason Walsh as your favorite celebrity trainer, I asked him to share a workout with us.

Jason thought this three part circuit workout that he does with his clients would be fun for us too. It will get your heart rate up and strengthen your body at the same time. That is what I call a win-win workout. It is full of mutli-joint exercises that work more than one muscle group at a time and the more muscle you use in a movement the more oxygen you need for those working muscles.

Keep track of your rest times and weights, so you can decrease the rest time and increase the weights from week to week. If you are new to weight training, Jason recommends starting with no weights and 1 min rest between sets. On the flip side, decrease the rest time if it feels too easy, but remember you have a lot to do so don't get ahead of yourself.

To see the workout just read more.

You will need: dumbbells (DB) or a medicine ball (MB), a step ( I used one of my daughters' kiddie chairs), and a pull up bar or lat machine (if you are trying this at home just improvise – I used the top of a door jam with a chair and did super slow supported pull-ups). This circuit take 25 to 30 minutes to perform depending on how long you rest in between sets.

Warm up	Active Stretch
5 to 10 minutes light to moderate cardio	Hamstrings Quads Inner thighs Calves Pecs Torso
Circuit 1	Repeat 3 times ( rest :60 between sets)
Side Planks	Hold :30 each side
Jump squats	15 reps
Push ups (use knees if necessary)	10 reps
Circuit 2	Repeat 3 times ( rest :60 between sets)
Squat to press (DB or MB)	15 reps
Pull ups or Lat pulldowns	10 reps
Bent over rows (DB)	15 reps
Circuit 3	Repeat 3 times ( rest :60 between sets)
Lateral lunge	10 reps each leg
Step ups (onto bench)	10 each leg
Straight leg sit ups	15 reps

I just did this workout, started with 10 minutes on the elliptical to warm up, stretched and then went for it. It was fun and challenging and I feel like my entire body got worked! Just a word of caution for those with lower back problems: straight leg sit ups can put a lot of pressure on the lumbar spine, try 90 seconds of crunches instead. Try it and let me know what you think in the comment section below.

Mini Circuits: A Quick Workout to Fit in Anytime

FitSugar — Fri, 16 Nov 2007 04:00:00 -0800

When I am running low on time during my workout, which I am a lot especially during the holidays, I like to do a mini-circuit workout so that I still feel like I am getting in some exercise but I am not spending hours doing it. I love the little combination below, because it really works the biggest muscles in your body.

Do each of the five exercises for about one minute with a little (12 seconds) rest in between each; complete the circuit two or three times.

Squats
Lunges
Push-ups
Bridges
Plank

One round will take you about 6 minutes and so doing it three times straight through will only be about 18 minutes - not too shabby for someone who thought she wasn't going to be able to fit in a workout today.

Fit's Tip: This circuit does not require any extra equipment (aside from a watch or clock) which means you can do it virtually anywhere, even in the guest bedroom you're calling home for a few days.

Source

Back to Basics: Circuit Training

FitSugar — Wed, 08 Aug 2007 09:30:00 -0700

There are a million and one ways to workout which is great because one reason people stop exercising is they get bored with their routine. Circuit training is a way to add some spice to a stale workout plan. Plus there is the major bonus of improved mobility, strength and stamina with one type of workout. Now that is what I call versatile.

Essentially, circuit exercises are performed one after another with little or no rest between each of the training exercises. You set a number of reps or a specific amount of time for the duration of each exercise. So you can do:

20 push-ups followed by 20 jumping jacks, then 20 sit-ups, then 2 laps at the track etc.
or
1 minute of push ups, then 1 minute of jumping jacks followed by 1 minute of sit ups, then run for 5 minutes, etc.

Circuit training is generally a mix of strength training and cardio, but the circuit is generally comprised of 6 to 10 exercises. Since there are so many different combinations you can put together your workout combinations are endless.

There are a few more guidelines and to check them out read more

A few guidelines:

You want to make sure you're working each muscle group (legs, glutes, back, abs, chest and arms).
Try to include some agility training - jumping side to side over a book, or jumping rope would do the trick.
Make sure you focus on speed at some point in the circuit (this element should remind you of doing intervals from a cardio workout).
You can use hand weights, physio balls, medicine balls and other probs or just go old school calisthenics (bring the burpee back!)

If you have a short amount of time to squeeze in cardio and strength training, then circuit training is the way to go. Make sure to have a plan of action before starting your workout or hitting the gym. Go ahead, write it down and check your crib sheet while you're sweating if need be. And most importantly, have fun!

Source

Jamcore Fitness Video Podcasts

FitSugar — Tue, 30 Jan 2007 11:30:00 -0800

Looking for a new podcast workout system to try? Well there is a new kid on the block - Jamcore Training premieres today.

Videos, created by former competitive body builder Jamo Nazzi and his team of fitness experts, lead you through different programs of exercises. There is a home program (you need some props like a physio-ball), a gym workout with weight machines, and even a 30 minute routine for the office (if you feel comfortable lying on the floor in your cubicle).

You can join for $19.95 a month and then download exercise videos and nutritional advice from the website. The catch is to benefit from Jamcore you have to actually do the work, but the videos are pretty motivational and Jamo's accent is pretty intriguing too. The site is easy to navigate and it looks like it could be a great way to get into a fitness routine.

Curve Your Enthusiasm

FitSugar — Mon, 06 Nov 2006 02:00:00 -0800

You’ve seen the signs and you’ve heard their pitch. But are you a Curves woman?

The answer is plain and simple: It depends on who you are. Curves' claim to fame is that 30 minutes a day will change your life.

To see if Curves is for you, read more

Here is the deal; the Curves circuit training system works great for women who would never typically hit the gym (i.e., your mom, my mom, your mom’s best friend…). It works great for women who are intimidated by things at the gym such as men, free weights and sweaty equipment with words like ‘flexor’ and ‘abductor’ in the titles. It works great for women who want to go to the gym with a group then head to Starbucks after for a Caramel Macchiato with extra whip and a post workout powwow.

The problem is that there is no diversity in your workout and your muscles can (and most likely will) get used to the load-bearing training based on pulling and pushing rather than typical lifting and lowering training. Some people need a diverse and intense workout and some people need Curves - after all any workout is better than none. If Curves got my 78 year old grandmother to hit the gym, well then I’m all for it…

Source

Reality Check: Ashlee Isn't a No Carbs Kind of Girl

FitSugar — Tue, 17 Nov 2009 12:00:02 -0800

Even though she lives the So Cal lifestyle, Ashlee Simpson-Wentz told Women's Health that she doesn't starve herself for a Hollywood figure; she simply loves food, and one of her favorite feasts features Mexican fare. Once a week Ashlee and her hubby, Fall Out Boy bassist Pete Wentz, invite family and friends over for taco night. Ashlee told the mag that she's not afraid of cheese, eats cheeseburgers with ranch dressing, and indulges in French fries. But don't spread the rumor that she's eating for two, because she's not, and Ashlee shares that she's even slimmer than ever.

She boasts about devouring whatever she wants, doesn't deprive herself of the foods she craves, and still has such a great figure. To find out what she asys is her secret, read more.

Ashlee's secret weapon is Bronx Pilates! Her 1-year-old son is in her arms all day, and carrying around that extra weight has helped to really tone her arms.

Before she gave birth, Ashlee had gained 50 pounds, and her breasts were up to a size E when she was nursing. So once baby Bronx was two weeks old, she was ready to start losing the extra pounds. A home-delivery meal plan didn't work since she's a big eater. She says, "If I want a grilled cheese sandwich, I'll eat a grilled cheese sandwich." So she turned to exercise, and with the help of a personal trainer, the new mama set up a home gym and started circuit training. Four weeks later, Ashlee had lost half her baby weight. Her diligent workouts have definitely paid off. Of course, this young actress also has her youth and genes to thank. Though she looks amazing now, Ashlee dispels the notion that her bod was a result of Hollywood stress. She says, "I wasn't in a rush to get back to this body for anyone else. It was more like, 'I wanna look good [for me]? I wanna feel good.'"

Ashlee is feeling great and very appreciative of her family and all life has blessed her with. On top of a great career and a healthy son, her hubby is a great source of comfort and support. "Pete isn't worried about stretch marks, " she says, "He always makes me feel sexy."

The way she explains it, she doesn't really do anything currently to maintain her figure. Do you believe it?

Gym Time: Pearls of Wisdom Covered in Sweat

FitSugar — Thu, 08 Oct 2009 13:43:01 -0700

At my house we have a saying, "Not trying is as bad as lying." It was created in response to hearing my girls say, "I can't do that" before even making an attempt. Today, my Equinox trainer Hannah busted me saying the exact same thing.

Hannah told me to jump up and catch a high bar on the cable pulley machine for hanging knee lifts. I said, "I can't do that." She shook her head; she wasn't buying my negative attitude and had me try until I caught the bar. When I jumped and finally grabbed the bar I felt like the strongest woman in the world.

To learn my other gym gaffe keep on reading.

Gabrielle Reece on Fitting Fitness Into a Busy Life

FitSugar — Mon, 21 Sep 2009 05:50:52 -0700

Gabrielle Reece is a fitness idol of mine, and I was lucky enough to speak to her about fitness and motherhood recently. I thought she was cool before, but now I wish she could be my new BFF.

Needless to say, Gabby is a busy lady, and many of you were curious about how she fits fitness into her daily routine. Simply put, she's aggressive about it. Comparing her commitment to working out to her obligations as a mother, she says that you wouldn't skip out on picking your kids up from school, so you shouldn't skip taking care of yourself. One way to ensure she doesn't blow off her workout is by running a circuit-training group of 10 women on Mondays, Wednesdays, and Fridays. Since she's responsible for the class, she's there. Gabby saves the other two weekdays for cardio - biking or swimming. She explained her reasoning:

"It comes down to this . . . I am going to be a better wife, a better professional, a better mom, and definitely a nicer human being if I train. So I schedule it. And I think it's critical to schedule with other people because then you're accountable. You just can't blow it off."

To see how becoming a mom has changed her workouts, read more.
A mother of two young girls, Gabby knows that once you become a mom, you have a lot less time, and time constraints force you to be a lot more flexible. She explained that she has become more focused, too, when she has a scheduled workout.

"I have become a lot more serious about that time. If I have allotted an hour, I don't mess around with that time. I don't chitchat. This hour is golden and I am here to bust it. There have been days where I only have 20 . . . Instead of freaking out I say, 'Today is 20 minutes and 20 minutes is better than nothing.' With being a mom, you have a mix. I have become softer and harsher about it all."

As a working mother with two girls of my own, I fully relate. That 6 a.m. workout is the time I have to work out, so I make it work. Says Gabby: "When I am training, it's an opportunity to just be me, not do the mom thing. It's a chance to plug into my inner athlete."

Here's to a victorious inner athlete! Stay tuned for more on Gabby's food, abs, and working out with Laird, her surfer-pro husband.

PE Goes From Dodge Ball to Circuit Training

FitSugar — Wed, 16 Jan 2008 02:00:00 -0800

In an effort to help end childhood obesity many physical education classes are changing their focus in schools nationwide as more gym teachers strive to teach individual activities that students can incorporate into their lives outside of gym class. Sure dodge ball and red rover are fun, but they're not practical ways for kids to keep moving beyond PE. I think this emphasis on general health (and nutrition in some cases) could really help kids implement skills into their future health goals. It sort of reminds me when schools started adding yoga to their curriculum, which many of you did not agree with.

What do you think? Should gym class maintain a focus on sports and games or should all PE classes shift to this new structure of functional fitness for kids?

Source