FitSugar

Home Work: Stand on the Wall

FitSugar — Tue, 23 Sep 2008 16:00:00 -0700

I find it exhilarating to get a new perspective on the world, especially on days when I am feeling a little low energy. Going upside down is great fun and it builds your shoulder, upper back, and arm strength. Inversions can be a little tricky, but this handstand variation takes advantage of the stability provided by a wall.

For more detailed instructions and how not to do this handstand, read more.

The most important thing about this exercise is to have your hands in the right position. You want them directly under your shoulders. To help measure the correct distance, sit on the floor with the soles of your feet planted against the wall. Look at where your bum is and that's where you want to put your hands. So carefully turn over and place your hands flat on the floor, shoulder width apart.
Now place one foot on the wall and then the other. Your feet should be touching, and your legs should be perpendicular to the wall, parallel to the floor. You'll know you're doing it right when you feel all the weight of your body in your arms. If you're not sure if your legs and arms are in the right position, have someone look at you doing this handstand. See below, the legs are too high in the photo on the left, and they're too low in the photo on the right. Also make sure your arms are not way out passed your head.

Stay like this for 30 seconds if you can, and when your shoulders and arms can't take anymore, walk your feet back down to the floor.

Fit's Tip: If your wrists begin to hurt, then press your fingertips firmly into the floor to relieve some of the pressure. If it becomes unbearable, then stop all together. It'll take some time to build strength in your wrists so work on this exercise a little at a time.

Lifting Tip: Mix the Order of Strength Training Exercises

FitSugar — Wed, 18 Feb 2009 03:30:00 -0800

Getting into a consistent fitness schedule is essential if you're on a quest to be fit and healthy. I know for my busy life, if I map out what days of the week I plan to work out, it helps me stick to it. While a regular exercise plan is beneficial, you still want to make sure you're mixing up your routine, especially when it comes to strength training.

You may have learned a certain group of exercises, and have gotten into the habit of doing them in the same sequence every time so you don't leave one out. If you're constantly doing your exercises in the same order, your muscles will become efficient at doing them, and you'll be more likely to reach a plateau. You'll get more out of your strength training sessions if you mix your exercises up, because it'll fatigue your muscles in a different order, which will be more challenging. Not only that, but varying your routine will also keep you from getting bored.

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Strength, Resistance and Weight Training, Oh My!

FitSugar — Tue, 27 Mar 2007 14:30:00 -0700

You hear a lot of buzz going on around strength training, resistance training and weight training but what is the difference? Is one better than the other?

Strength training is a general term for all exercises that develop the strength and size of muscles. Strength training and resistance training as well as strength training and weight training are interchangeable terms used to describe exercise that builds lean muscle tissue. All forms of training will help make your muscles strong as well as increase bone density. So which is best for you? To find out, read more

	Pros	Cons
Resistance training is a form of strength training which each effort is performed against a specific opposing force generated by elastic/hydrolic resistance.	Resistance training is portable. This means that you can take bands or tubing virtually anywhere, giving you the ability to train anywhere. Women are afraid of getting "too jacked" (even though they shouldn't be), so they opt for this choice over weights. You can do virtually any exercise you would with free weights, with resistance equipment. Easy on the joints so a wider audience can perform exercises.	For those wishing to increase muscle size, you're less likely to experience bulking-up as much with resistance training as it may not work your muscles as hard as free weights. It can be awkward and uncomfortable performing some exercises with resistance equipment.
Weight training is a form of strength training which each effort is performed against gravity for resistance. This means that the majority of the resistance is at the beginning of the movement, and after that point the overall resistance alters depending on the angle of the joint.	Good for getting larger muscles. Exercises are more widely known. They work each muscle in a wide range of angles. Weight training helps promotes balance and posture by strengthening supporting muscles as well as core muscles, in addition to the targeted muscle.	Weights themselves are bulky and are hard to take with you everywhere you go. You must pay close attention to having proper form so you don't injure yourself.

Get Lifted: Seated Rows

FitSugar — Tue, 06 May 2008 10:00:00 -0700

Rowing is a great exercise for the upper back and there are so many variations of this simple move. Here's another way to add rowing into your strength training routine. If you don't have access to a rowing machine, or the weight machines at the gym, you can use a resistance band or tube instead.

Sit on the floor with your legs straight out in front of you. Secure the band around the bottoms of your feet and hold on to either end of the band.
Sit up nice and tall with your shoulders over your hips. Not only will this protect your back from injury, but it will also strengthen your core and improve your posture.
Keep your arms in a neutral position, with your elbows slightly bent. Inhale to prepare and as you exhale, pull the band back and bend your elbows behind you. Try not to move your torso, since you're trying to target your upper back and arms in this exercise. Focus on making your movements slow and with control. This is one repetition.
Repeat for a set of 12 to 15 repetitions.

Definition: Isometric Exercise

FitSugar — Fri, 04 May 2007 09:30:00 -0700

We all have exercises we avoid and for me it is isometrics. Isometrics basically means holding the taxing positions so the joint angle and muscle length do not change during the contraction, the work. Holding a yoga pose, holding an elbow plank, holding bridge pose, holding a bicep mid-range, trying to push a wall. When you do isometrics you are really working the endurance of the muscle, the slow twitch fibers. Isometric training is a great way to target toning specific muscles. The one drawback to isometric training is that it doesn't strengthen the muscle through a range of motion, since you are not moving the joint. Remember, isometrics is a part of a strength training regimen, not the only component.

Just as it is good to mix up your cardio training, it is also a good idea to vary your strength training methods too. So try some isometrics.

Get Lifted: Tricep Extensions With a Towel

FitSugar — Thu, 17 Apr 2008 12:00:00 -0700

I'm sure if you're into strength training with dumbbells or resistance bands, you've done tricep extensions before. This move is similar, but it requires a towel and a friend's help.

Hold a towel with both hands and bring your hands behind your head with elbows pointing straight up to the ceiling.
Have a friend stand behind you and hold onto the other end of the towel.
As you straighten your arms above you, your friend will add a little resistance. This should be enough to make the exercise hard, but not hard enough that you can't do it.
Then slowly lower your hands back behind you (with your partner still applying resistance). Try to keep your elbows pressing in towards your head.
Repeat for a total of 12 to 15 times. Then switch roles so your partner can work their triceps, too.

This might be a good exercise to do if you are at the gym with a chatty friend, because you can work and have a conversation during this one!

Class Act: Bodypump

FitSugar — Mon, 21 May 2007 12:30:00 -0700

Some people like to go about strength training on their own, but others won't touch a barbell unless they have someone telling them how and why and when...

BODYPUMP is a barbell group class that strengthens your entire body. This 60-minute workout challenges all your major muscle groups by using weight-room exercises like squats, presses, lifts and curls (my favorites), all coordinated to music in a group setting. BODYPUMP is a great way to tone and build your muscles with instruction, but without having to hire a personal trainer. You’ll use a step platform, a bar and a set of weights. If you’re new to weight-resistance exercise or you’re out of shape, you should start with light weights and gradually build your resistance. This class is great for anyone who is intimidated (or just has no idea what they're doing) in the weight room or who wants to add a little variation to their boring routine.

BODYPUMP is offered at many gyms nationwide and you can find a class location near you by checking out LesMills.com.

When it Comes to Working Out, What's Your Favorite?

FitSugar — Mon, 07 May 2007 07:30:00 -0700

Source

Exercising is good for our bodies and minds - there's no debate about that. Cardio, strength training, and stretching are 3 things we should all be doing to work our whole bodies, and I'm sure one is easier and more enjoyable for you than the others. What I want to know is...

Get Lifted: Water Pump

FitSugar — Tue, 06 Oct 2009 11:00:29 -0700

Just because Summer is over, doesn't mean you can neglect sculpting your shoulders. Here's a strength training move that will tone your deltoid, triceps, and biceps.

So grab a pair of dumbbells and read more.

Stand with your feet hip distance apart, arms by your sides, with a dumbbell in each hand. Engage your abs to create a stable base.
Take a breath in and as you exhale, do reach your right arm out to the side doing a lateral side raise until your arm is parallel to the floor, keeping a slight bend in your elbow. Simultaneously, bring your left hand toward your armpit by bending your left elbow out to the side.
Inhale to return back to the starting position.
This counts as one rep. Complete three sets of 12 to 15 reps on each side.

FitSugar Roundup

FitSugar — Sat, 21 Nov 2009 05:50:03 -0800

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Worried about falling off the healthy wagon? Here are eight ways to get back on track.
I'm curious to know how many days a week you work out.
Ashlee Simpson-Wentz firmly believes in taco night and baby weights.
If you're starting to strength train, check out this guide to beginning weights for lifting.
Learn just how long you need to exercise in order to burn off a slice of T-day pumpkin pie.
I have some great gift ideas for the healthy cook in your life.
Learn a bit more about the fat-burning zone.