FitSugar

Gifts For Active Snow Bunnies

FitSugar — Fri, 20 Nov 2009 10:00:32 -0800

Although snow may not be falling in your neck of the woods just yet, it's never too early to start thinking about all the people in your life who love playing in that fluffy white stuff.

If you have a friend or family member who's big into hitting the mountain, here are some gift ideas that are sure to keep her warm and happy. Although picking out ski or snowboard equipment is best left up to her, these items are sure to make wintertime even better.

Winterize Your Workout With Spinning: Pedaling Tip

FitSugar — Thu, 04 Dec 2008 12:00:00 -0800

One of my favorite indoor Winter workouts is spinning. While nothing beats biking on the open road, spinning for an hour burns a ton of calories, with the extra bonus of getting to rock out in the saddle. Similar to running on a treadmill, spin class is a perfect opportunity to focus on your cycling technique. Since you don't have to watch out for oncoming traffic or steer around obstacles in the road, you can hone your pedaling technique. Yes, I know the expression, "It is just like riding a bike." But you can really maximize your cycling power by working your legs through the entire revolution of the pedal, not just pushing the pedal down. Plus this will work all the parts of your legs not just your quads, which means you are balancing the strength of your legs.

To learn a simple exercise to experiment with this idea read more.

Keep both feet on your pedals, but work one leg at a time while keeping your other foot clipped in to the pedal or in the foot cage/basket. Focus on making a smooth circle with your pedaling foot to keep the momentum going through the entire revolution of the pedal. Feel your hamstring pull your foot backwards, keep working the back of your leg while you engage your hip flexors to pull the pedal up. You might find, after doing this exercise that one of your legs has a difficult time pedaling solo. This would be your weaker leg and chances are high it has just being going along for the ride.

I try to do this single foot pedal technique for at least a minute per foot every time I am on a spin bike. It helps me balance out my legs and my stroke. Try it and see how it feels.

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Winterize Your Workouts: Indoor Track Tips

FitSugar — Wed, 03 Dec 2008 10:00:00 -0800

If you're used to running outside, and the colder weather has forced you to exercise inside, working out on an indoor track is a great option. Many gyms and health clubs have them, and one reason they're a pleasure to run on is that their surface is spongy, so it's easier on your joints. It's the closest you can get to actually running outside because you're using your own muscle power to propel yourself forward, unlike running on a treadmill. While running in circles might feel a bit boring, you can easily keep track of your distance, and you know it's accurate. Who knows if cardio machine displays are all that precise?

The only downside to jogging on a track is that it feels quite repetitive. If you're interested in learning some great ways to keep it fun and fresh, read more.

Do interval training by sprinting the straights and walking the curves, or vice versa.
Run in the opposite direction. If you're constantly running clockwise, you're working one side of your body more, which could result in an overuse injury. So alternate between clockwise and counter-clockwise. Just be on the lookout for other runners, since this is a little against track protocol.
Do walking lunges around the track to strengthen your thighs and glutes, open your hips, and stretch your calves.
Make your legs and core work harder by walking or running with high knees.
Run sideways. Turn your body so the outside edge of your right foot is facing the direction you want to move. Take a step forward with your right foot, then step your left foot to meet your right, and repeat. Move as quickly as you want, doing one lap with your right leg leading, then another lap with your left. This is great for toning your outer thighs.
Jump rope around the track. This is best done when the track is less populated for obvious reasons.

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Winterize Your Workout With Spinning

FitSugar — Wed, 19 Nov 2008 08:00:00 -0800

In my opinion, nothing beats a long bike ride in the Fall. However, lack of light and low temperatures (not to mention snow and rain) can dampen anyone's enthusiasm to jump on the saddle. This is where taking a good old-fashioned spin class comes in handy.

Spinning tops my list of five fitness classes everyone should try. I know that riding a stationary bike in a low-lit room with a bunch of strangers doesn't necessarily sound like a good time, but it is. It is an amazing cardio workout and a calorie burner too. Just this morning I burned over 400 calories in a hour-long class, and I got to rock out to Van Halen. What more could a child of the '80s ask for? Spinning makes sense if you are a cyclist, but it is a great way to keep up your cardio fitness if you run as well. A good spin class will include a warmup and a cooldown period with stretching, as well as intervals, sprints, hill climbs, and jumps (where you come in and out of the saddle quickly). I highly recommend taking a hand towel, because spinning equals sweating, and a water bottle. In fact, many places don't allow you to participate in a class without water.

Visit Spinning.com to find an official spin class near you. I have also seen spinning classes listed on gym schedules as Cycle Plus. Whatever you do, arrive early to class so you can adjust your bike to fit your body. Ask the instructor for help if you need it.

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Winterize Your Running: Breathe Through Your Nose

FitSugar — Mon, 17 Nov 2008 13:00:00 -0800

If running is your go-to exercise and you're trying to have a treadmill-free Winter, let me remind you about the importance of breathing through your nose.

Cold, Winter air is dry and breathing through your mouth increases the dryness while decreasing the temperature of the air. Because your lungs do not like dry air, you can experience asthma-like symptoms, like wheezing and coughing, when you breathe cold air in through your mouth. Breathing through your nose not only filters out air impurities, but it helps to regulate body temperature as well. It also heats up the air, decreasing those asthma-like symptoms.

If nose breathing is difficult for you, start experimenting with it now before the temperatures drop to truly bitter degrees. Breathing through the nose, which I find challenging, helps you breathe more deeply and efficiently, which will ultimately help your running no matter the temperature. If you plan to run in cold temps and have yet to master nose breathing, Runner's World suggests wearing a bandanna over your nose and mouth to help trap the moisture of your breath and humidify the air before it reaches your lungs.

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Winterize Your Running: Treadmill Tips

FitSugar — Tue, 11 Nov 2008 10:00:00 -0800

It is a common trend during late Autumn to start moving workouts indoors. Treadmills and spin classes are staples of Winter fitness. If layering up to brave the cold keeps you from running, then move your workout inside, but keep these tips in mind:

Ease into your treadmill runs. Don't expect to run as fast or as long on a treadmill as you did outside. Allow your body to get used to the treadmill's movement and surface. Start with shorter, slower runs and gradually increase time and speed until you're up to the level you were doing outside. Running on a treadmill is truly a repetitive action, since the surface never changes, and this is another reason to ramp up slowly.
Reconsider your sneaks. Trail runners were made for running outside on dirt paths and aren't exactly the best shoes for a treadmill or an indoor track surface. You may need to purchase another pair that's strictly for indoor use.

For other tips, read more.

If running on a treadmill aggravates your knees, opt for using an elliptical instead.
Remember that running on a treadmill with zero percent incline can give you shin splints, so set your treadmill to at least one percent incline.
Take advantage of the incline on the treadmill to simulate running up hills.
Some folks think running on a treadmill is easier, so make it more difficult by varying your speed. This kind of interval training will not only work your heart and lungs and strengthen your muscles, but those sprinting bursts help to burn more calories.

Taking short breaks from training can be beneficial, but the longer you wait, the harder it will be to get back into the swing of things. If you own a treadmill or elliptical, dust it off, get it out of your basement, or remove the laundry you have hanging from it and start running. If you don't own one, join a gym immediately so you can use their equipment or indoor track.

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Winterize Your Workouts: Preventing Frostbite

FitSugar — Tue, 06 Jan 2009 10:00:00 -0800

If you refuse to give up your outdoors runs because it's cold, or if you love to ski, board, or snowshoe, then you need to take some precautions to protect your skin from the bitter temperatures. Frostbite happens when your skin and body tissues are exposed to cold temperatures for an extended period of time. Your fingers, toes, nose, and ears are the most susceptible. Aside from causing pain, you could suffer permanent damage to frostbitten body parts. The worst case scenario is that if the blood vessels die, amputation may be necessary.

Now that I have your undivided attention, let me share some tips on keeping your body protected from the elements:

Stay covered. Wear a hat or headband to protect your ears, warm mittens for your hands, warm socks and waterproof shoes for your feet, and a scarf or mask around your face to protect your nose. You may look like the abominable snowman, but at least your skin will be safe.
Wear layers. The inner layer should be made of a wicking material such as polypropylene or merino wool. The outer layer should be loose and waterproof to keep your body heat trapped in and prevent your clothes from getting damp.
Hand warmers are perfect if you'll be out for a few hours. You can place them in your boots or gloves, but I also prefer keeping a set in my jacket pockets so I can hold them over my ears or face if they get too chilly.

I have two more tips, so read more.

Don't drink alcohol before heading outside. It may prevent your body from realizing it's getting too cold.
Be on the lookout for initial symptoms of frostbite. You skin may turn red, blue, or white, and you may feel pain. If this happens, get out of the cold as soon as possible and warm up.

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When Winter Rolls In, Don't Give Up on Working Out

FitSugar — Wed, 18 Nov 2009 13:30:52 -0800

It isn't hard to explain why our workouts get a little lackadaisical when Winter rolls in - 'cause, baby, it's cold outside - and it's pretty understandable that a lot of us lose our motivation to get outdoors for a run or a bike ride. So, how actually do people who work out through the Winter do it? An article from The New York Times reveals exactly that - and how some people manage to get up "the high activation energy" required to stay committed to fitness during the bitter Winter months.

Turns out, if you're new to fitness, you're more likely to give into a little workout hiatus when it gets colder and darker out. According to Janet Buckworth, an exercise physiologist at Ohio State University, it's the opposite for exercise veterans. “If you are beyond the point that you are learning how to exercise, you can’t imagine not running in bad weather,” she says. In fact, some exercise enthusiasts relish the challenge of an outdoor workout in Winter, even going on "epic" bike rides during snow storms and blizzards.

Regardless, you don't have to be an extremist to keep up a Winter workout routine. The key? Just get into something you could really stick with long-term. Choose a form of exercise that you're excited to do, and can keep up when Winter arrives. Group classes are great, and Buckworth recommends finding something you can do indoors, getting a friend to go with you, and even something as simple as updating your playlist with music you love to keep exercise fun and help you stay committed to your fitness regime.

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.

6 Winter Exercise Ideas Under $30 a Day

FitSugar — Tue, 20 Jan 2009 11:00:00 -0800

To many people, Winter equals snow, which equals skiing. It's not cheap, though, since a lift ticket can run you between $40 and $90. So here are six recession-proof options to help you burn some Winter calories.

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