FitSugar

Weekend Functional Fitness: Winterizing Your Home and Yard

FitSugar — Sat, 08 Nov 2008 03:00:00 -0800

Getting prepared for Winter weather, be it rain or snow, is a chore few of us look forward to. I know I don't. There really is nothing appealing about cleaning the gutters, is there? As a means of self motivation, I decided to explore these tasks on a functional fitness level. Yeah, thinking that way actually motivates me. Here are some alternative ways to view all those Fall chores for prepping your house and yard for the Winter months:

Cleaning the gutters: My personal favorite, cleaning the gutters requires ladder climbing and walking on a pitched roof. These activities will challenge your sense of balance as well as your core.
Removing A/C window units: If you haven't already stored your window unit air conditioner, this is the weekend to do it. Not only will this work your arms as your carry the heavy A/C unit to its Winter resting place, but you get to practice your excellent safe lifting technique. Remember to keep your back neutral and lift with your legs. Thank goodness you do squats regularly, right?

Three more functional Fall chores, so read more.

Raking leaves: Save your lawn and plantings by raking fallen leaves. This can actually be a moderate aerobic activity depending on how aggressively you rake. Once again, you can certainly put your squatting technique to use as you bag all those leaves.
Clearing out garage: It is time to make room in your garage for your cars to avoid having to scrape upcoming snow and ice from your windshield. While making space in your garage, you might just notice your bike. I give you permission to take time off from your weekend chores to go for one last bike ride. Enjoy.
Plant bulbs: It is time to get your tulip bulbs planted before the frozen ground prevents you from digging. This is good upper body work, and if you work your spade quickly enough it can be aerobic, just like kranking (spin class for your arms).

Which of these activities will you be doing this weekend? Commiserate with me in the comments section below.

Source

Home Spa Treatment: Heal Dry Hands With Heated Socks

FitSugar — Thu, 05 Nov 2009 09:00:16 -0800

Colder weather means dry skin, and for me, my hands and cuticles are the worst since I'm constantly washing my hands. Here's a soothing and inexpensive remedy you can treat yourself to at home. If you suffer from dry skin on your feet, you can use this treatment on your tootsies too.

To learn how to heal your dry skin keep reading

Pros and Cons of the Stationary Bike

FitSugar — Tue, 27 Oct 2009 03:47:21 -0700

I love riding my bike outside, but if it's raining or too dark out, the stationary bike is a great option for me. Since it may not be the most popular cardio machine at the gym, there's usually one available. Here are some pros and cons to think about when hopping on one.

Pros

Cons

Since you keep your stationary bike inside, you can always get in a workout no matter the weather or time of day.
You can't beat the safety factor. When biking indoors, you don't have to worry about cars, uneven terrain that could make you fall, or sharp objects that could pop your tire. And if you get tired, you can just hop off and end your workout, unlike when you're riding outside and still have to ride back home.

Riding a stationary bike burns fewer calories than running on a treadmill, since most of your weight is supported by the seat. You'll burn 148 calories on a stationary bike after 30 minutes, and will burn 236 calories on the treadmill for the same amount of time.
Biking doesn't offer the same bone-building benefits as high-impact running since you're sitting down.

To see the rest of the pros and cons, read more.

Pros

Cons

Stationary bikes are much cheaper than treadmills or ellipticals, and cost around $600 to $1,200. If you already own a bike, instead of buying a whole new stationary bike, you can attach it to a cycle trainer and ride it inside.
If you have knee or back pain, or need to lose a lot of weight, using a stationary bike is easier on your body than a treadmill, especially if it's a recumbent bike.
You don't have to wear a helmet, or be hyper-aware of your surroundings.
If you need motivation, you can take a spinning class.
Newer stationary bikes have a variety of programs so you can do interval workouts that replicate outdoor terrain even though you're inside.
The readout keeps track of your workout data including time, speed, distance, and calories burned, so you can monitor your progress.
It's easy to read a book or magazine on the stationary bike, which helps pass the time.

It only works your lower body, unlike machines that have handles, like the elliptical, that allow you to target your arms and upper back as well.
Stationary bikes that have readouts require power, so they're not as green as biking outdoors.
If you're training for a race, you'll be missing out on training in extreme temps, wind resistance, blaring sun, precipitation, and uneven surfaces.
It's easier to cheat on a stationary bike than on a real bike. You can lower the resistance, avoid hills, and peddle slowly.
Since the scene never changes inside, it can be so boring that you exercise for less time.
Sitting down on an uncomfortable seat makes for a sore tush.
The readout on the machine may not be accurate.

Remember, pros and cons aside, spin class is a great way to stay in biking shape during the inclement weather of Winter.

Speak Up: What Gear Would Make the Perfect Home Gym?

FitSugar — Mon, 26 Oct 2009 13:30:19 -0700

Now that colder weather is moving in, exercising outdoors may not be that appealing. Working out at the gym is great, but all those people sharing equipment means germ central. Plus, wouldn't it be nice to have your own home gym you could use whenever you wanted, and not have to drive to?

If there was no limit on the amount of money you could spend, what equipment would you buy to make your ideal home gym?

Running Tips: From Treadmill to Trail

FitSugar — Thu, 10 Sep 2009 05:50:06 -0700

Blistery hot Summer weather is cooling down, so those of you who were running in air-conditioned gyms can now move your workouts outside. Not only can you can advantage of the fresh air and nonexistent monthly fee, but if you opt for trail running instead of hitting the sidewalk or bike path, you'll end up burning 10 percent more calories. Keep these tips in mind when switching from the treadmill to the trails.

Buy some trail running shoes. Their soles are more rugged so they can handle slippery or uneven terrain. Trail runners also tend to be sturdier to support your foot while moving on the softer surface.
Wicking socks are a must. Sweat and wetness in your socks that may spray up from the ground can lead to blisters, so wear socks made of Merino wool or some other wicking material to pull moisture away from your skin.
Start off slow and easy. Trail running is much harder than running on a treadmill because of the hills, unpredictable terrain, and natural obstacles, and because your muscles are propelling your body forward instead of a moving belt. Run at a slower pace and for shorter periods of time. Don't be afraid to walk if you need to, and gradually build up your endurance as you're ready.

For more essential tips, keep reading

Gear Review: Nike+ Sportband

FitSugar — Wed, 22 Jul 2009 09:00:26 -0700

I got my hands on the new Nike+ Sportband ($59) and was so psyched to start tracking my runs with it. Before you get started though, you need to download the Nike+ Sportband Utility software from the website. Then charge the Link (small black piece with the digital screen) by plugging it into your computer's USB port to charge, which takes about two hours.

If you don't have a pair of Nike+ sneakers, you'll need a holder for the sensor that sits on your laces. I use the weather-proof RunAway ($9). Once the sensor is attached to your shoe, plug the Link into the Sportband, and you're all set to go. Just hold down the top button for three seconds and it'll start recording your workout. Press the little side button and you can switch between seeing your time, distance, pace, and calories burned as you run. To end your workout, hold the top button for three seconds. Once your run is complete, the screen will go through the final stats of your run two times through.

To see if I liked the Sportband better than the Nike+ Sports Kit read more.

Using this Sportband is much easier than the Nike+ Sports Kit because you don't have to scroll through your iPod to start, pause, and end your workout. It's also easier to see your stats because the screen is right there on your wrist. If you don't work out with music, or don't own an iPod, then you'll like the Nike+ Sportband because no iPod is needed. I just wish there was a way to look at your recent history on the Sportband, like you can when using the Nike+ Sports Kit. With the Sportband, if you want to compare this run with previous runs, you'll just have to wait until you get home and plug it into your computer. Within minutes, the data of that run is automatically uploaded to the nikerunning.nike.com/nikeplus website, and then you can compare all your workout data online.

Overall, just like the Nike+ Sports Kit, I love how the Sportband offers an easy way to track your runs and your progress. It's twice as expensive as the Sports Kit ($29) though, so if you already own an iPod, you may want to save a little dough and stick with the Sports Kit.

View 7 Photos ›

How-To: Heal Cracked Heels

FitSugar — Wed, 17 Jun 2009 08:00:00 -0700

Warm Summer weather inspires many of us to wear flip-flops and walk barefoot. When your feet are exposed to air, it can cause dry skin on your feet, which will create calluses. The pressure of pounding your feet on the ground when you run can then lead to heel fissures, or cracks in the skin. They most often occur on your heels, but you can get them anywhere you have extremely dry skin. If you continue to run, the fissures can split open further and become deeper. When that happens, the fissures can bleed and expose the underlying tissue to infection. Plus they're really painful, which makes running downright impossible.

Want to know how you can prevent fissures? Then read more.

Before you go to sleep, soak your feet in water or take a bath or shower. Then lather your feet up with intense moisturizing lotion, salve, or body butter, and wear socks over them.
Wear socks and shoes that cover your feet to help keep the skin moist. I know this can be a pain during the Summer, but it will really help heal your cracked heels.

Drink lots of water throughout your day to help moisturize your body from the inside out.

To get rid of dry skin on your heels, try using a pumice stone in the shower. It gently sloughs off dead skin cells, eventually revealing softer, smoother skin. If you already have small cracks, just be careful not to irritate those areas.
If you live in a dry area, try using a humidifier in your home to help keep moisture in the air.
I know it's tempting to continue running, but if you have a deep fissure, pounding your feet will only make it worse. Switch to walking until your cracked heel is under control.
If you already have a big crack, make an appointment with a podiatrist. They can help get rid of the hard, dry skin on your feet, so that your fissure can heal.

Getty

Hiking Etiquette 101

FitSugar — Fri, 19 Jun 2009 09:00:00 -0700

If you're looking for a way to get some exercise while soaking in the Summer weather, take a hike. Grab a friend or two and hike through forests or trek up a mountainside. Before you head out, here are some rules to keep in mind.

Stick to the dirt trail. It'll keep you safe and protect the natural environment. If everyone trampled wherever they wanted, there wouldn't be much plant life to enjoy.
Don't disturb animals or their homes. If you see a beaver dam, just be an observer, and take a few pics if you want.
Along the same lines, don't pick flowers or plants. Leave them for others to enjoy. It's also not a smart idea to touch plants since you don't know which might be poison ivy, or its West Coast cousin poison oak.
Pack a small garbage bag so you can keep track of your trash, and pick up after other messy hikers.
If you bring your dog, there may be a rule about keeping him or her on a leash. Follow this rule, as there may be fellow hikers on the trail who have other dogs or who are afraid of them. Be sure to clean up after your dog too.

There's more you should know before hitting the trail. To find out, read more.

If it's a hike you're not too familiar with, pack a map of the trail, a GPS device, and a compass. Getting lost is no fun. Also be considerate to your friends and family and let them know where you're going and when you'll be back. I know it's a morbid thought, but if anything happens, you want people to know where to look for you.
Be one with nature. This means to keep your voice down and don't blare any loud music. If you scare off the wildlife, you won't have any amazing sounds to hear.
If you need to go number one, do so far away from the trail and any natural water sources. If you need to go number two, dig a hole first. Use nature's toilet paper (dead leaves) and bury it all when you're done.
If you see any damage to the trail or trail signs, note the exact location, and be sure to contact the proper authorities.

10 Ways to Pass the Time on Cardio Machines

FitSugar — Tue, 02 Jun 2009 05:52:00 -0700

If you can't get outside for a run or bike ride, using a cardio machine is a wonderful alternative. Since the weather is always perfect indoors, you never have an excuse not to work out. It can be agonizingly boring though, so here are some suggestions from FitSugar readers to help beat the boredom and make your cardio machine time more enjoyable.

Kimpossible and laellavita suggest doing interval training. Switch between moderate running and sprinting to keep your mind busy. This is also my favorite way to work out on a cardio machine.
You can also do intervals with the incline, as suggested by syako. Pump up the incline for a few minutes, then lower it for a few minutes.
FitSugar reader tangentlines suggests reading big novels to pass the time, but if you don't like flipping pages, shiningeyes suggests listening to audiobooks.

To hear the other great ideas, read more.

Listen to music on iPods or MP3 players. If you like more of a mix, there's a Pandora application on the iPhone that kyui707 recommends. It creates a music station for you based on music you like, and since you never know what's coming next, it's a great way to get you moving.
If you're bored with music, KMattes recommends listening to podcasts. You can download them from iTunes on just about any topic from wedding planning to cooking to fitness.
If you like watching TV, littlekaren suggests hitting the gym during times when your favorite shows are on. If you have a machine at home, kris0bot says to DVR TV shows and save them for when you exercise.
If there's a shelf on your machine, kakyke recommends watching TV episodes, like Grey's Anatomy or Lost, online on your laptop. Or you can watch movies.
If you're working hard and really pushing yourself, misskacie says it doesn't allow her the comfort to get bored. So pump up the intensity level.
Work out with a friend - mek123 says talking makes the time go by quickly.
Many readers such as darc5204 recommend daydreaming or deep thinking while on a cardio machine. You can distract yourself by working through a problem or making plans.

Source

Tips For Avoiding Pollen

FitSugar — Wed, 15 Apr 2009 03:30:00 -0700

If you suffer from seasonal allergies, Spring is probably not your favorite time of year. All the pollen floating around causes sneezing, itchy and watery eyes, and sinus congestion, which can make a person miserable. Here are some ways to avoid this plant allergen.

Limit your outdoor activity when pollen counts are high. Pollen counts are usually highest in late morning and early afternoon. Emission of the allergen starts between 5 a.m. and 10 a.m. High temps, high humidity, and wind all increase pollen count. Pollen counts are the lowest after it rains. You can also check the local pollen count where you live by going to weather.com.
Exercise indoors at a gym or in your home.
Change your clothes after you've been outside to avoid coming into contact with pollen that might be sticking to them.

To hear other ways you can avoid this powdery allergen, read more.

If you spend a lot of time outside, wash your hair often to remove pollen.
Don't touch pets that have been outside.
As beautiful as they are, don't keep flowers in your house.
Keep windows closed in your home to prevent pollen from blowing in. If you're hot, use air conditioning.
Wear a mask. This may seem extreme, but it can decrease the amount of pollen you inhale.

Source