FitSugar

What Size Dumbbells to Use When

FitSugar — Mon, 16 Nov 2009 08:00:15 -0800

Dumbbells are an active girl's best friend because they're fairly inexpensive, compact, easy to use, and allow you to tone every part of your body. Using them can be a little confusing since they come in so many sizes, and many people may not realize that one size doesn't fit all exercises. For example, since biceps tend to be stronger than their neighbor muscles, the triceps, you'd want to use a heavier weight when doing bicep curls.

If strength training with dumbbells leaves you in the dark about what size weights to use for which exercise, here's a little cheat sheet. Since lifting too much can lead to a pulled muscle, here are the dumbbell weights you should start off with. Once your body becomes stronger, you can choose to gradually increase the amount.

To see the chart read on

Fitness 101: Pyramid Sets

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

Don't get stuck in a weight-training rut. You don't always need to lift for three sets of 15 reps. Mix it up and try pyramid sets.

Pyramiding your sets is just another way to challenge your muscles. The main purpose of doing pyramids is to completely exhaust the muscle fibers, which in turn helps build muscle. This is a great way to add variety to your current strength-training routine.There are two ways to approach pyramid sets. Learn them both when you read more.

First you can start with a lighter weight and do many reps, which you follow with a second set using heavier weights, but do fewer reps. For example, for the first set (say bicep curls), warm up with a weight that you can lift for 10 to 12 reps. For the second set, use a weight that you can lift for six to eight reps. For the final, pick a weight that will exhaust your arms after four to six reps.

You can also go in reverse. Start with heavy weights with fewer reps, then decrease the weight but add reps.

Do you already do pyramid sets? If so, share your favorite set in the comment section below.

My Spring Equinox Fitness Challenge: Strength Training Details

FitSugar — Tue, 12 May 2009 04:30:00 -0700

In a recent session with my trainer Hannah at Equinox Fitness I learned two important tips - details, really - on how to make a couple of exercises more effective. And, as you know, the devil is in the details.

When working your booty doing side squats with a theraband or resistance tubing, you need to step out with your heel. Stepping with the heel, as opposed to the toe, will make your glutes engage more. Take 10 steps to the right, stepping with the heel, then return to your starting place by taking 10 steps leading with your left heel. After three sets of this exercise, I could feel my glute meds (the muscles on the side of the pelvis) burn.

To see how to make any rowing exercise more intense, read more.

Rowing exercises are great for working your upper back and these moves counteract everyday slouching. When doing rows, most folks think of squeezing their shoulder blades together. Instead of thinking solely of the movement coming from your back, initiate the movement from opening your collar bone, aka your clavicle. This detail helps open the chest a bit more, allowing the upper back muscles to engage more deeply.

My Spring Equinox Fitness Challenge

FitSugar — Fri, 01 May 2009 03:30:00 -0700

I have been working out with Hannah, a trainer at Equinox Fitness, as part of my Spring fitness challenge. Strength training under her eagle eye has been wonderfully intense. One thing I have noticed is that Hannah consistently hands me dumbbells of a higher weight than I would choose myself. Although the weight is challenging, I can do it and my muscles feel worked by the last rep. She believes that most women choose weights that are too light. Weight training is a great workout and important to both health and weight loss, but don't shortchange yourself. Five-pound weights are not appropriate for all exercises. Next time you work out, choose the next weight up. If you have been using 10-pounders for your biceps curls, try a 12.5-pound dumbbell. You need to challenge your muscles with more weight than they can handle in order for them to grow stronger - weight lifting is a mental game, too! So psych yourself up and challenge your strength.

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6 Ways to Mix Up Your Strength Training

FitSugar — Thu, 05 Mar 2009 05:30:00 -0800

If you're strength training at least twice a week (like you're supposed to), it's easy to get bored with the same routine. So after you've tried my full-body weight circuit, you might need a few pointers on how to mix up your lifting routine. Here are six ways to add some pizzazz to your strength training.

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Short on Time? Go Big and Go Home

FitSugar — Mon, 27 Oct 2008 04:00:37 -0700

Looking to squeeze in a quick workout on a busy Monday? When I'm in a crunch, one of my favorite timesaving tricks is to focus on exercising the big muscle groups (chest, back, butt, and legs) in my body. Working the large muscles is a fabulous way to boost your metabolism since the bigger the muscle, the more muscle fibers activated, and therefore the more calories burned. Bingo! A few of my go-to exercises on days when I am short on time are squats, chest presses, lunges, back extensions, and planks. Try it out the next time you're not able to fit in a full workout.

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Which Do You Do First: Cardio or Weights?

FitSugar — Thu, 23 Oct 2008 04:30:00 -0700

When I go to the gym I usually do cardio first, but sometimes I like to switch it up and do my resistance exercises first. I am sure you have your way of doing things, so which do you usually do first, cardio or weights?

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Fittingly Mad: Dudes Who Drop Weights

FitSugar — Sat, 20 Sep 2008 03:00:00 -0700

We've heard that it doesn't pay to be macho when lifting weights. So why do so many people - sorry to say, it's primarily men - insist on slamming down their weights? More often than not, my gym workouts are rattled by the clanging of weight plates or the sound of someone dropping a giant barbell onto the floor. There are signs posted that specifically say "don't drop weights," since it's both rude and disruptive. Sometimes it hurts my ears so much I think I'd be better off wearing earplugs.

What really gets me is that these offenders are not only making a ruckus, they're also probably not getting the most out of their lifting. Though you should push your muscles to the point of fatigue when lifting, it's important to stop if you start to lose form. If you don't have the strength to lower the weights down gently, that's not a good sign - though I suspect that some folks do it just for dramatic effect.

The gym is a shared space, so I've considered saying something to the patrons who slam down weights. But I always chicken out. Do you think I'm overreacting or does this get under your skin, too? Have you ever said anything to anyone about it?

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Fit Tip: Strength Train at Least Twice a Week

FitSugar — Fri, 19 Sep 2008 14:30:00 -0700

You know you should be spending time strength training, but you already spend a lot of time at the gym doing cardio and don't think you can fit in toning sessions. Don't assume you have to spend hours lifting weights - it doesn't take much to start seeing results. Start with 20 to 30 minutes of strength training sessions twice a week. Lift dumbbells, do exercises that use your own body weight such as push-ups and tricep dips, experiment with a resistance band, try those weight machines. Remember to work all your muscle groups, not just your upper body. Once you fit that into your schedule, work on adding another day. You'll notice that you're body is stronger overall, your muscles have more definition, and you'll feel more powerful when running, biking, or doing other cardio.

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Shape Up! Alarm Clock: Cool or Not

FitSugar — Tue, 26 Aug 2008 09:00:00 -0700

This hilarious Shape Up! Alarm Clock (price unavailable) has you hit the weights instead of hitting snooze. The dumbbell-shaped alarm buzzes until you've done 30 reps of bicep curls. I'm all for sneaking in strength training and morning workouts, but I don't think I'd enjoying exercising amid the incessant buzzing. What do you think?