FitSugar

Tips For Cleaning the Yard Without Breaking Your Back

FitSugar — Fri, 13 Nov 2009 14:30:53 -0800

The cool temps of Fall mean yard work for me. How about you? There are piles of fallen leaves to rake, and I also like to plant colorful flowers to brighten up the upcoming rainy Winter.

I'm sure many of you are knee-deep in yard work as well, and while it's a great way to burn some calories, you want to do it safely so you don't end up injuring your bod. Here are some tips.

Purchase a lightweight rake made out of plastic instead of metal. The plastic glides more easily on the grass compared to the metal, making less effort needed on your part.
When raking, keep your core stable and upright, and use your arms to pull the leaves toward you instead of hunching over. It'll tone your upper body and prevent pain in your back and neck.
If you have woods on your property, rake leaves into small piles that you carry away on a tarp. Don't try to pull too much at once, as that's a good way to strain a muscle. If you have to bag your leaves, bend your knees out to the sides and squat down to pick up piles instead of bending at your waist. This will work your booty and also prevent lower back pain.
If you have heavy things like tree stumps and rocks to clear off your lawn, use a wheelbarrow instead of carrying them yourself.
Bring a bottle of water outside and drink often. Even though you may not be at your gym, it's still a good workout.
Take breaks often. No need to do all three hours of lawn work at once. Do 20 minutes and then stretch for five. Also know when to call it a day. You can always do more yard work tomorrow.

Prevent Shin Splints With Toe Lifts

FitSugar — Thu, 12 Nov 2009 12:30:05 -0800

Since the weather is getting chillier, many of you might be moving your runs indoors. From my experience, switching running surfaces always takes some time to get used to, and shin splint pain has often been a symptom of adjustment. To prevent soreness in the front of your lower leg, here's an exercise recommended by Runner's World you can do any time you're sitting to strengthen your shins and increase flexibility.

The photo just demonstrates one exercise so to see a variation of the toe lift read more.

Sit tall in a chair with knees bent 90 degrees, and your feet flat on the floor.
Keep your right heel on the ground, and gently raise your right forefoot up. Lift it back toward your shin as far as you can, and then lower it back to the ground. Repeat 10 times with each foot.
Here's another variation. From the same position, lift your right forefoot up and trace the letter "J" in the air with your foot. Return it back to the ground. Complete 10 lifts with each foot.

Hike the Hill: Preventing Knee Pain

FitSugar — Fri, 23 Oct 2009 11:00:28 -0700

Fall is the perfect time to hike. There's a cool breeze, the fallen leaves make the trail even softer, and once you reach the pinnacle, you'll be amazed at the gorgeous foliage across the horizon. I love to try out new mountain trails, but find that the steep inclines and declines can be really hard on my knees. If this sounds familiar, don't let achy knees keep you off the trail. Here are some ways you can prevent pain to these joints.

Make sure your footwear is supportive. Sneakers provide cushioning, but they won't stabilize your ankles, which can also help to prevent your knees from turning out. So wear trail runners or hiking shoes that go over your ankle.
Invest in a pair of trekking poles. They look like ski poles, and when you use them to help you ascend and descend, they take some of the weight and work out of your lower body, and share it with your arms and back. So not only will you get more of a total body workout, but it's less demanding on your knees.
Go easy on the gear. Even though a little pack may not add a ton of extra weight, downward force on your knees can reach eight times the weight applied, so even five extra pounds can add 40 pounds of pressure to your knee joints. For a day hike all you need is water, some food, an extra layer, and your cell phone. If you have to bring along more, ask a helpful friend to carry it in their pack.

For more great tips, keep reading

Preventing the Hurt After the Burn

FitSugar — Wed, 14 Oct 2009 08:00:50 -0700

I love a little bit of post-workout soreness. I wear it like a badge of honor, since I know it means I am becoming stronger. However, there's a difference between a healthy ache and pain that makes it agonizing to brush your hair, take off your bra, laugh, or get into your car. You can prevent this post-workout pain by never getting out of shape (that's my trainer Hannah's philosophy), or you can try the following suggestions.

View Slideshow ›

Run Barefoot and Avoid Running Injuries?

FitSugar — Wed, 07 Oct 2009 10:00:04 -0700

The idea of running barefoot seems like some new age, hippie movement to get people to be free in their bare skin. Or some eco-friendly push to persuade people to forgo sneakers so they don't end up in landfills. Although the freedom and environmental arguments for barefoot running are valid, Christopher McDougall, author of the best-selling book Born to Run, believes running without sneakers could be the answer to preventing shin splints, knee pain, and other running injuries.

After suffering many an injury himself, he set out with the question, "Why does my foot hurt?" In his journey to answer that question, he discovered the Tarahumara Indians of Mexico’s Copper Canyons. They run hundreds of miles at a time with only thin, homemade sandals on their feet, and don't suffer any of the injuries that the rest of us runners do. After running with them, he realized the secret was ditching his sneaks, and since then, he's been injury-free. McDougall believes today's high-tech sneakers "warp our natural stride, encourage bad form, and lead to injuries."

To hear more about barefoot running, keep reading

Lifting Tip: Keep Your Head Straight

FitSugar — Thu, 10 Sep 2009 10:00:55 -0700

Correct form and posture are essential when it comes to strength training. It not only helps prevent injury, but it's also necessary to ensure that you're working your muscles effectively. What you want to avoid doing is cranking your head to take a peek at the muscles being worked, because you can end up straining your neck or upper back.

If you have a tough time not glancing at your "guns" while doing bicep curls, I definitely advocate watching yourself in a mirror. That way you can keep your head in line with your spine, and also admire how ripped you look. Or you can videotape your entire strength-training session if you really want to study and perfect your form.

RX For Sore Feet: Rubz Massage Ball

FitSugar — Mon, 31 Aug 2009 14:30:00 -0700

When my feet are dog tired, I like to give them a Rubz down. This little ball, just under two inches in diameter, gives the perfect foot massage.

While standing, place your foot on the ball and roll; the 172 "stimulating fingers" work the soles of your feet. If you want more pressure, you simply put more of your body weight onto the ball. My feet crave a little rub after a long hike or run. Giving your feet a little love can help prevent plantar fasciitis, an overuse foot injury that can sideline runners. The massage brings blood to the stiff fascia, making it more pliable and responsive to preventative stretching. You can pick up a Rubz at REI for $5. A cheap and easy foot rub, however, is truly priceless.

Say Om Not Ow: Injury-Free Yoga Tips

FitSugar — Fri, 14 Aug 2009 08:00:36 -0700

The main reason many of us practice yoga is to increase our flexibility, and the last thing you'd expect is to pull a muscle. Unfortunately yoga injuries can and do happen just as easily as they do in other types of workouts, so keep these tips in mind to prevent yourself from getting hurt.

Spy before you try. Check out the class the week before you take it to make sure the level is right for your ability and needs.
Drop the ego. Don't compare yourself to Polly Pretzel or 17-year-old Sally over there. Everyone's body is different, and you don't want to attempt advanced poses if you're not ready. Nobody's watching you anyway, so who are you trying to impress?
Don't compare yourself to yourself either. Your body changes every day. Maybe last week you pressed all the way up into full backbend, but this week, your back may not be thinking that's such a good idea. Concentrate on how your body feels at that moment.
Move slowly and with complete awareness. Every time you move any part of your body, do it calmly and with intention. Be aware of where your body is and what it's doing at all times.
Learn to use and love props. Blocks, straps, bolsters, and even walls are great support tools to help you modify poses so you don't strain your muscles.

Want to see the other tips? Then read more

Don't push yourself too hard. Yoga is supposed to feel good. It should never hurt or cause strain, so don't force your muscles to stretch to the point of agony, since this is a great way to pull a muscle.
Listen to your body. Sometimes the order or types of poses an instructor is doing won't fit with what your body needs. If your tight hips need to do Pigeon and the entire class is doing handstands, well, then do Pigeon. Also be sure to rest your body when you need to - child's pose is a wonderful thing.
Don't slip. Heated rooms may help keep your muscles warm, but they can also make you sweat, making your mat really slick. Use a regular towel or a Yogitoes Skidless Yoga Mat to absorb any puddles.
Don't be afraid to ask for help. If you're not sure how to get into a pose, don't be afraid to ask the teacher. Sometimes the format of classes makes it feel awkward to talk or ask questions, so if that's the case, just skip the pose and ask the teacher about it after class.

Lifting Tip: Warm Up With 10 Minutes of Cardio

FitSugar — Thu, 09 Jul 2009 12:00:21 -0700

If you have a regular fitness routine, you may prefer alternating between days of cardio and days of strength training. On your strength training days, don't just jump right into your squats and lateral raises. Do a little cardio before you lift. Warm up for five minutes of easy cardio such as speed walking or jogging, and ramp up your pace for another five minutes with running, biking, or jumping rope. It's just enough to get your blood flowing and your heart rate up, and will also warm your muscles and tendons. This increases your muscles’ elasticity, allowing you to endure a longer workout, and prevent injury.

Running Tip: Strengthen Quads With Wall Squats

FitSugar — Fri, 17 Apr 2009 08:00:00 -0700

If you're a runner and you want to increase your speed, build your endurance, and have the ability to tackle hills with a breeze, you need to have strong quads. Strengthening your thighs can also prevent injuries such as runner's knee. This common injury, which often happens to new runners, is tied to a combination of weak quads and tight hamstrings and calves. Wall squats (also called wall sits) are the perfect exercise to strengthen your upper legs.

To find out how to do this essential move for runners, read more.

Stand with your back against a wall, placing your feet about two feet out in front of you. Feet should be hip-distance apart.
Bending your knees, slide your back down the wall until your knees are at 90 degree angles. Your knee joints should be over your ankle joints, so you may need to inch your feet further from the wall to create proper alignment. Your thighs should remain parallel.
Hold for 30 to 60 seconds, and then stand up. Repeat for a total of three reps.
To make this move more challenging, alternate between lifting your left heel for a few seconds and then your right. This helps to target your calves.

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