FitSugar

Why You Need to Add Jumping to Your Cardio Routine

Self — Wed, 07 Sep 2011 04:29:14 PDT

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Back in the day, when we played double-dutch on the playground (or some simpler incarnation of that), we hardly cared about the value of the workout. All we cared about was having fun. It turns out that jumping offers a lot more than a good time: in fact, depending on the type of jumping exercise you choose, you can get a cardio and strength building workout simultaneously.

From jump roping to squat jumps to trampoline classes, for regular gym rats and even Hollywood A-listers, jumping is the new black.

I. Jump Roping

Celebrity trainer Marco Reed - who authored upcoming book The Get Beyond Fit 3+1 Diet based on his lauded nutrition programs - integrates jumping into the majority of his personal training and popular outdoor workout classes.

In fact, jumping rope is one of his favorite exercises to incorporate. "It's been around for a long time with athletes, but I think it's become more popular with everyone else lately. I even see jump roping classes popping up." Reed is right, if celebrity fans like Katy Perry are any indicator and classes like Aerojump at NYC's Aerospace. Read on to find out why Reed thinks you should be jumping.

The Truth About Compression Wear (Plus, 7 New Styles)

Self — Wed, 10 Aug 2011 04:21:12 PDT

We are pumped to share one of our fave stories from Self here on FitSugar!

I'm not much into repression, depression or even obsession (unless we're talking about Loeffler Randall boots and Mistral hand cream.) But, these days, I am totally on board with compression. Once upon a time, we thought ultra-tight compression shorts were for guys, keeping their "family jewels" in place (out of view) and their legs from chafing while running. Turns out that compression garments actually warm the body's muscles, warding off injury, and even increase athletic ability. Plus, now they come in all these cute styles for us ladies.

Now, the athletic-wear industry has caught on, so there are a myriad women's choices - way beyond just shorts - for every style and need. Read on to learn about why compression wear works, and check out 7 of the latest style options!

Source: Thinkstock

Escape the Heat With This Full-Body Pool Workout (No Swimming Required!)

Self — Wed, 27 Jul 2011 04:49:04 PDT

We are pumped to share one of our fave stories from Self here on FitSugar!

It's getting hot in here, so take off all your clothes, put on a bikini and jump in the pool. (That's how Nelly's song went right?) Sure, it's Summer . . . sun, high temps, and lots of sweating are expected. Heck I'm a born-and-raised Floridian; Summer is the only season I know! But just because this Summer's heat wave is causing a mass exodus indoors, doesn't mean you're bound to the treadmill, or even a gym for your workouts!

While air conditioning is great, extreme heat requires extreme cool-down measures like a refreshing dip in the pool. Even if you're not a swimmer, you can still get a full-body workout with these water exercises from Mark Hendricks, Group Fitness Manager at Greenwich Equinox in New York City. Plus, working out in the pool is so much fun, you'll forget all about the scorching temps. Just don't forget your sunblock!

So grab a noodle (floaties if necessary) and jump in!

Bonus: Find the most flattering swimsuit for your figure here.

Check out the heat-beating full-body workout after the break!

4 Features Your Sports Bra Must Have (From Oprah’s “Bra Whisperer”)

Self — Wed, 20 Jul 2011 05:29:08 PDT

We are pumped to share one of our fave stories from Self here on FitSugar!

For many, especially the well-endowed among us, choosing bras can be potentially as demoralizing as bathing suit shopping (though for different reasons). The trouble: If you head to a nonspecific shop, you flounder on your own. At old-school lingerie stores, while they know their stuff, you're likely to get felt up by an elderly saleswoman, who smells of Virginia Slims and pungent perfume.

Still, finding the right bra is quite important and, for those of us who work out, a truly supportive sports bra is an essential contraption. Just ask Susan Nethero, the owner of 16 Intimacy stores countrywide and "The Bra Whisperer" endorsed by Oprah et al. We got the 411 from the master on picking the a sports bra that truly fits your body:

You may think you're wearing a perfectly acceptable sports bra. In fact, you're probably not: "The majority of women today are wearing what we call 'compression' sports bras, which creates stability by pressing down against the chest wall," explains Nethero. "But that's actually the worst way to get support."

Learn more about how to shop for the perfect sports bra after the break.

10 Workout Secrets (From Experts Who Learned the Hard Way!)

Self — Wed, 13 Jul 2011 05:12:19 PDT

We are pumped to share one of our fave stories from Self here on FitSugar!

Nobody is perfect. And neither are our workouts. From the fitness hangover solution to what not to wear at the gym and how to avoid being "that" girl at the gym, 10 fitness pros (and me) give us their "I wish I'd known sooner" secrets for having a better, more effective and enjoyable workout. So you don't have to learn the hard way!

Brynn Jinnett, Founder of the Refine Method
I was working out in a hotel gym and a man was trying to perform some strange acrobatics that involved a kettle bell and a wobble board. A guy walked by and said "KISS, man!" Keep it simple, Stupid. Eat clean, work out hard. Rinse, repeat.

Kristin McGee, Yoga and Fitness Expert
I usually never wear makeup if I work out at the gym, especially first thing in the morning, but I had my makeup on for a meeting at one of the gyms I teach at and stayed to do the moving stairs after for a quick session. I jumped off and ran to teach my next private yoga client and realized she kept staring at me funny the whole way through. After our private, I used her restroom and noticed I had total raccoon eyes! My mascara had run all down below my eyelids and I looked horrible! I told my makeup artist friend about this and here's the tip he gave me, "To avoid make up meltdown mascara under the eye, rub a little Vaseline under your eyes when you go for a run or do a heavy workout then use a q-tip to gently glide it off and reapply some concealer and you're good to go." It totally works and I realize many women have to sneak in their workouts midday or after work and this does the trick.

6 Moves to Say Goodbye to Lower-Back Pain

Self — Wed, 06 Jul 2011 05:37:54 PDT

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We know planks and dead-lifts are great, but the real question is, how can they help relieve your aching back?

Back pain affects about 8 out of 10 people, according to the National Institutes of Health, and is one of the most common medical problems. It's costly too - in 2004, a team from Duke University found that treatment for back pain was estimated to cost nearly $26 billion annually.

A recent study from the University of Nevada found that those would walked backwards on the treadmill for 15 minutes three times a week reported less low back pain. But walking on the treadmill isn't the only option for relief; I asked Ian Hart, CSCS, co-creator of Back Pain Relief4Life and owner of EarthFIT fitness studio for simple at-home exercises that will strengthen the lower back, ease pain and help prevent injury in the long run.

Find out Ian's recommendation's after the break.

Work Out With Beyoncé

Self — Wed, 29 Jun 2011 05:13:30 PDT

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Queen B released her fourth album - appropriately titled 4 - yesterday and, surprisingly, it's more slow-burning ballads than booty-shaking anthems. Still, the always-inspiring singer knows how to motivate us in the gym.

Beyonce, who has graced our cover no less than three times, has told us plenty about how she gets her bootylicious bod into shape. When she's gearing up for a tour (she killed it at England's Glastonbury Festival just this weekend), she works out five days a week with her trainer, and practices her choreography for nine hours a day, seven days a week--while wearing 5-inch stilettos. Her just-keep-going secret? The singer keeps a painting of an Oscar at the gym, so she's literally running towards her next goal. "I look at it, and I'm like OK, I have to stay in shape," she says. So download B's latest album, stick a picture of the chart-topper in your iPod case for extra motivation and hit the gym with this exclusive workout inspired by the singer.

Cardio
First, let's start with the cardio: for a quick, 15-minute warm-up that will get your heart pumping, kick off your jog with the Kelly Clarkson-channeling kiss-off "Best Thing I Never Had," followed by the percussion-driven "End of Time," the reggae-tinged, high-energy "Countdown" and, of course, B's new anthem, "Run The World (Girls)."

Get the rest of the workout after the break!

3 Warning Signs You Might Be Exercising Too Much

Self — Wed, 22 Jun 2011 04:50:49 PDT

We are pumped to share one of our fave stories from Self here on FitSugar!

If you're anything like me, your workout waves come in (short) fits and starts. At least you're doing something - that's how I rationalize it.

On the downside, that may mean that you get overzealous during exercise phases. It's great to keep moving, but overshooting your fitness level - or even hitting the gym too much as a pro - can be counterproductive, actually slowing your progress.

Here, experts describe the pitfalls and warning signs of overexercise, plus some moves for massaging your own overworked muscles:

First, physical activity is supposed to be key to happiness and health, so how do we even know if we're overexercising? American Council on Exercise-certified spokesperson and exercise physiologist Fabio Comana, M.A., M.S., says, "Exercise when it's modest to vigorous helps boost your immune system. When you exercise too vigorously and don't allow for recovery, it actually represses your immune response."

Overexercising or "Overtraining Syndrome" may actually manifest like a cold or flu, in the sense that you'll feel worn out. Explains Comana, these are some classic symptoms/signs:

Increased Heart Rate:
As you become more conditioned, your heart rate should lower. That's an adaptation of training. If you're overtraining, your resting heart rate will rise, which also happens when you're under stress. Lie in bed with your fingers on your pulse (wrist or neck) and count the number of beats per second to check. If you are under stress, maybe your body isn't up for the usual workout. Stop training for a while, as you manage the stress in your life. Or if exercise is a catharsis, scale back a little. Maybe if you're doing five days a week, downshift to three.

Check out more warning signs that you may be overexercising and learn how to treat them after the break!

10 Sneaky Toning Moves You Can Do at Work

Self — Wed, 15 Jun 2011 04:30:38 PDT

We are pumped to share one of our fave stories from Self here on FitSugar!

Your office nemesis isn't that know-it-all in the cubicle over, it's lurking right beneath you: your chair!

The more you're sitting, the less calories you're burning... not the ideal bikini body plan.

Picture this: when sitting, your activity in your muscles drops and the calorie-burning rate decreases to just about one per minute. And, women who spent more than six hours per day of sitting (less than a full day of work!) had a 37 percent higher death rate, according to a study from the American Cancer Society. It's scary stuff.

Since I haven't quite mastered the art of jogging while responding to emails, I asked creator of the MELT Method Sue Hitzmann and creator of FitKit Office Amie Hoff to share tips for combating the effects of being chair-bound. And since turning your office into a pseudo-gym can garner a few strange looks, they've kept their exercises as sneaky as possible. Just tell your bosses what's good for your health is good for their bottom line, and try to convince them to bring these healthy vending machines to the break room!

Check out these easy moves after the break!

No More Pudge! 5 Tips For Rocking That Cropped Top

Self — Wed, 08 Jun 2011 05:10:01 PDT

If you're anything like me, back in the day - before exercise seemed like an issue - you rocked cropped tops everywhere. Circa 1994, was there something else worth wearing? In recent years, though, I've generally kept a little fabric between my belly and the world. Until now. Cropped tops are a must wear again. Luckily, Pilates instructor Natalie Ridley of The Sports Club/LA (where the likes of Katie Holmes, Victoria Beckham, Britney Spears and Nicole Kidman have been known to work out) offered up these toning tips, so we can bare (at least a tasteful bit of) our bellies without fear.

SELF's style team loves this American Apparel ($26.90) top. Get their picks for classy, not trashy cropped tops.

If exposing your stomach sends shivers down your spine, don't let the above picture scare you. To rock this style, there's no need to wear skirts this low or show your entire stomach. But, should a little tummy be revealed above high-waisted pants, skirts, or
shorts, you don't want to have to feel embarrassed by pudge either. According to Ridley, these five Pilates moves will tone your mid-section:

1. Roll Up:
"This exercise is intended to strengthen abdominal muscles and inner thighs. Begin lying on your back with the arms straight up toward the ceiling, legs sealed together, and feet stretched forward. Engage your belly and use your arms to pull yourself forward. Roll up. To advance this exercise, you can roll up with a straight single leg (then change to the second leg)."

See the rest of this ab-centric workout after the break!