FitSugar

Cardio Workout: Full Body Elliptical

FitSugar — Wed, 26 Jan 2011 11:32:50 PST

Aside from saving your knees, the low-impact elliptical can be a time-saver too, mixing a little strength training into your cardio. Hopping on a machine with moving handles means you can work your upper body; push the handles to work your chest more, and pull the handles with focus more on your back. Skipping the handles altogether gives you a chance to focus on your core. Just place your hands on your hips and keep the movement as smooth and steady as possible. And pedaling in both directions means you work both the quads and the hamstrings nicely.

Here's a half-hour workout that does all that, while getting your heart rate up too! Want to check it out?

Get Back Into the Swim of Things

FitSugar — Fri, 11 Jun 2010 07:30:52 PDT

It's Summer, and that means pool time. Besides being a fun recreational activity, swimming is a great way to burn calories and stay cool. And since getting back into the routine of swimming can feel a little daunting, I made a workout for you. I think it's a good idea to have your exercise plan in hand when you work out, so print this page and take it with you to the pool. If you're new to swimming, here's a beginner swim workout to get you started.

To check out the workout, continue reading.

Get It Up, Your Heart Rate, That Is: Fartlek

FitSugar — Tue, 18 Aug 2009 04:30:55 PDT

Playing with speed on your run is a fun and effective way to work out. When the Swedes do it they call it fartlek. How could a word that sounds so silly not be fun to put into practice? Fartlek means "speed play" and is a form of interval training, using sprints varying in length from eight seconds to two minutes. This type of training is great to do in urban areas using blocks and half blocks as physical markers for the end of your sprinting time.

Check out a fartlek workout I have been playing with lately when you

Activity	Duration	Details/Recovery Time
Warmup	3 minutes	Brisk walk
Warmup	5 minutes	Jog
Easy speed*	5x 1 minute	1 minute recover**
5x Sprints	1 block length	1 block length recover
4x Short sprints	20 seconds	1 minute recover
Cooldown	5 minutes	Jog
Cooldown	3 minutes	Brisk walk

*Easy speed is not a full sprint, but running at a fairly quick pace
**Recover means jog, so your heart rate can slow down

This workout is a rough guide, but you get the idea. Speed play is very flexible and you can work your urban environment into a plan by using blocks, fire hydrants, or street lights to keep track of distances for sprints. Run at an accelerated pace to a bench ahead and then do a full-out sprint to the corner, then recover by jogging past three street lights. It's kind of like playing Candy Land, but you get to make up all the rules.

Get It Up, Your Heart Rate, That Is: Treadmill Hills and Legs

FitSugar — Thu, 16 Jul 2009 08:00:35 PDT

If the Summer heat is forcing you to work out indoors, here is a treadmill workout that will certainly bust through your cardio-machine boredom.

Next time you're at the gym, try this hill climbing treadmill workout combined with a bit of strength training that will blast away calories and really work the muscles in your lower body. This workout will certainly help get your backside ready for the beach.

Check out the workout.

Get It Up, Your Heart Rate, That Is: Sprint Intervals at the Track

FitSugar — Thu, 11 Jun 2009 10:00:00 PDT

Interval training is key for torching calories and increasing your speed. Intervals are tough, but they work your body and prepare you well for the races ahead - it is racing season, after all.

Even if you don't like to race, intervals are a great way to add spark to your running routine and help you move past a weight-loss plateau. I wish I could say that I love this workout, but that would be a lie. Just ask my running buddy to tell you how I curse when doing this interval sprint. I can, however, easily admit that I love how I feel afterward, and I love that I burn over 450 calories while doing it.

To see the workout,

This interval training involves sprinting, so run as fast as you can. But this workout can be a little confusing, so before you start, mentally divide the track into four equal quarters since you will be running 100-yard sprints at different points around the track. This is not a beginner workout and you should have a strong running/aerobic fitness level before doing this workout.

Warmup
Four slow laps around the track
Dynamic warmup

20 high-knee marching steps
20 booty kicks
Skip 20 steps
Skip with kick 20 steps
20 heel walks
20 toe walks

Intervals
Jog 400 yards (one lap at most tracks)
Sprint 100 yards
Recover* 400 yards
Sprint 100 yards
Recover 300 yards
Sprint 100 yards
Recover 200 yards
Sprint 100 yards
Recover 100 yards
Sprint 100 yards
Recover 400 to 800 yards

Repeat workout one more time!

Cooldown
Jog two laps
Stretch

*You can walk or jog slowly during the recovery period

Try the workout and let me know what you think. Running intervals like this has definitely made my steady-paced, longer runs feel dreamy.

Source

Indoor Mini Triathlons at the Gym

FitSugar — Fri, 08 May 2009 05:50:00 PDT

If you really want to challenge yourself physically and mentally, signing up for an Ironman triathlon is the way to go. This mutli-sport competition involves three astounding events: a 2.4-mile swim (77 laps), a 112-mile bike ride, and a 26.2-mile run. Whether you're training for a triathlon or just want to switch up your cardio routine, Sugar user mamasitamalita had a brilliant idea.

Complete a mini triathlon inside at the gym. Spend 15 to 20 minutes in the pool, then move to the stationary bike for same amount of time, then hop on the treadmill for the last leg. Or you can change up the "events" and use the stair climber, the rowing machine, or the elliptical. She says, "It's an especially good way to get back in shape if you haven't worked out in awhile." Not only is it a good idea to do at least three types of cardio throughout the week, but it's even better to do three different types in one workout. Thanks for the idea!

Source

Get It Up, Your Heart Rate That Is: Treadmill Hill Hike

FitSugar — Mon, 06 Apr 2009 04:30:00 PDT

I'm so psyched for Spring because the fresh air and singing birds motivate me to get out and go hiking. It's one of the best forms of exercise because it's free, burns tons of calories, and is an excellent cardiovascular workout. To get you ready for the steep hills, here's a 45-minute treadmill workout to try. It involves walking and jogging up steep inclines so you'll strengthen your quads and work your booty. To see the workout

Time	Speed	Incline
0:00-5:00	3.0	2.0
5:00-8:00	3.5	4.0
8:00-11:00	4.0	5.0
11:00-16:00	4.5	8.0
16:00-21:00	4.0	10.0
21:00-26:00	4.5	8.0
26:00-31:00	4.5	10.0
31:00-34:00	4.0	8.0
34:00-37:00	3.5	10.0
37:00-40:00	3.5	5.0
40:00-45:00	3.0	2.0

Fit's Tip: Be sure to stretch out your calves, as well as your quads, and hamstrings after working on these challenging hills.

Source

Cardio Workout: StepMill Intervals

FitSugar — Thu, 02 Apr 2009 06:00:00 PDT

At my gym, the StepMill is usually vacant. You know - the cardio machine that resembles a mini-escalator. It is large and intimidating; plus, it's hard to cheat when working out on a StepMill. Still, using this machine is a great way to get your legs ready for the short shorts of Summer. You can also try this interval pyramid routine as an alternative to running hills. Begin by selecting "manual" on the machine setup.

Take a gander at the workout when you

Click here for a printable version of the workout to take to the gym.

Source

Print It: FitSugar Treadmill Workouts

FitSugar — Mon, 16 Mar 2009 05:50:00 PDT

Even if you're a cardio fanatic, running on a treadmill can become a bit stale. To fight boredom you need to mix up your program with intervals and adding incline work. I just made a downloadable version of four of my favorite treadmill workouts, so now you don't have to go to the gym empty handed and come up with cardio routines on the fly. You can print out this PDF of treadmill workouts and take it to the gym. After printing, just fold the paper into fourths so you can easily follow the workout you've selected.

Get It Up, Your Heart Rate, That Is: Short Elliptical Intervals

FitSugar — Wed, 21 Jan 2009 05:30:00 PST

I have said it before and no doubt I will say it again: If pressed for time, don't skip the gym altogether - just shorten your workout.
When you're pressed for time, use this quick elliptical workout I created. It's only 22 minutes long including warm up and cool down, and features really short and effective intervals. Using quick intervals makes the workout intense and is great for burning calories. Remember to work honestly within your rate of perceived exertion (RPE) and work between easy (1-3), medium (4-7), and hard (8-10) amounts of exertion.

Keep reading to see the workout.