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Why Does My Body Shake?

FitSugar — Fri, 09 Feb 2007 08:45:00 PST

Sometimes during certain exercises, my muscles quiver involuntarily, especially when I'm doing ab work. Does this happen to you?

Good news: That shaking means you're working and strengthening your muscles. But it's also a sign that the muscle is not accustomed to the demands you're putting on it.

The trembling indicates how the muscles grab and release one other as they lengthen and shorten during the exercise. But that action will become smoother, and the shaking will stop, once the muscles become more used to the activities you're doing.

Although the shaking isn't dangerous, the fact that you're putting extra demand on the muscles could result in some soreness the next day. The soreness reflects the fact that there's some muscle damage, but when the body repairs it, you come back fitter and stronger in the end, so it's a good thing.

Just think - If you do the exercise everyday then you will get stronger and shake less. Test that theory by doing the 4 minute short, sweet and complete ab routine everyday.

Fit's Tips: So don't overexert yourself too much. If you find yourself quivering from the start, take the intensity down a bit, and ease your muscles into working harder gradually.

Earn More Money By Changing Up Your Office Space

LearnVest — Wed, 08 Feb 2012 00:15:07 PST

We're thrilled to present this smart LearnVest story here on Savvy!

Most of us spend about 40 hours per week at work - in other words, the majority of our waking hours.

And nearly all of those hours are spent sitting at our desks. It’s a definite problem - and not just because we’re missing happy hour or quality couch time at home.

There’s no shortage of discouraging research pointing out the evils of a sedentary lifestyle and claiming that sitting will actually shorten our lives.

But, conversely, making a few tweaks to the way you sit - and the space you sit in - all day has been proven to make you a happier, healthier worker, busy earning your killer salary.

And, scientists say, the happier you are, the more you tend to earn.

In an effort to make the time spent at our desks as productive (and as profitable) as possible, we’ve combed the research for the easiest, most effective tips to soothe your mind and body when trapped in a cubicle . . . or corner office.

Just follow these four steps.

1. Make It Comfy

When we say “comfy,” we mean “ergonomic.” It’s an unfriendly word for a friendly concept: basically it means “intended to provide optimum comfort and to avoid stress or injury.” Friendly, right? Besides, an awkward workspace can lead to major health issues, including disorders in your joints or tendons, so a little tweaking of your cubicle can go a long way for your well-being. Line up your body correctly by following these two principles:

Your feet should be flat on the floor and your elbows should be even with your desk. This can be achieved either through adjustable chairs or - if chairs are a hot commodity at your office - a combination of step stools and pillows.

Read on for more tips.

Labor Pains: 7 Ways to Ease the Pain of Labor

BabyCenter — Wed, 01 Feb 2012 11:37:43 PST

We're excited to share this post from our partners at BabyCenter! Every week, we will be bringing you the best parenting and lifestyle stories from the experts at BabyCenter, including this post from Nancy Johnson Horn about tips for easing labor pain.

I remember going into labor over 6 years ago with my first child. When my water broke 11 days early I couldn’t remember a thing, other than "pick a focus point on the wall" and breathe.

But there’s more you can do to make labor go a little smoother. Recently, I spoke to Hope Garland, an Affiliated Bradley Instructor, www.blossombirth.net, who recommended these amazing tips. So, if you’re weeks or days away from childbirth - don’t panic, just print out (or bookmark it on your smartphone) this post so you can reference it when you go into labor.

Pack in the protein: If you were about to run a long marathon, would you eat only ice chips? No. You need to eat a protein-rich meal. It will give you the stamina needed for labor (plus many hospitals won’t let you eat once you check in anyway). Make a plan to either keep something in the fridge/freezer/cupboard or know where you can go to get your marathon meal.
Don’t fight gravity: Remain upright as long as possible. Walk around or sit up, but don’t lie on your back. (Yes, that’s really me in the pic, before I found out I should be walking around.)
Hydrate thyself: Pack (and use) a water bottle. If you properly hydrate yourself during labor, you’ll increase your energy output by as much as 30%. Also, if you can keep drinking water, you may not need an IV that will really restrict your mobility. That’s when the ice chips and clear liquids can also help.
Breathe using your abdomen: Normal abdominal breathing increases relaxation, which you’re really going to need. Chest and patterned breathing may fool your body into stress mode, and you don’t want that.
Take a virtual chill pill: You’ve got to stay relaxed. Physically, mentally, and emotionally. If music helps, bring a preloaded playlist on your iPod, locate a focal point in the room and breathe. Banish as much negative energy as possible. While it’s not easy, stay as relaxed as you can through contractions – it will let your body do what it’s supposed to do.
Move around during labor: There are a variety of positions for labor. Try to change positions so you’re not in one place for too long. Speak to the nurse about how you can be monitored and still move around. Bring slippers for those lovely grippy hospital socks so you can walk the halls.
Make sure you have support and loving encouragement: Having your husband, partner, or trained birth partner can make a big difference. That support will do more for you than any amount of medication!

Do you have any tips to make labor a little easier? What did or didn’t work for you?

More great stories from BabyCenter.com:
Quantity or quality time: Which matters more?
Five reasons you need the Origami Stroller - now!
The three greatest dangers for baby are . . .
Seven ways to spread the love this Valentine's Day
What do you say to pushy parents?

Source: Flickr User bradleygee

Got Two Left Feet? Let Zumba Help You Find the Beat

Self — Wed, 01 Feb 2012 04:12:19 PST

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

If you're anything like me, Zumba has always held a certain allure, but the very idea of dancing in front of a roomful of people sounds about as appealing as doing my taxes or making a spur-of-the-moment appointment at the DMV. I'm not just painfully shy about busting a move but hopelessly uncoordinated in the booty-shaking department.

So after years of avoiding Zumba for fear of embarrassing myself, I decided it was time to stop being a wallflower and start working up a sweat. "I used to be a very shy person but I have learned that everything in life is about attitude," says Gisella Ferreira, a Zumba instructor at the Brasil Brasil Cultural Center in Los Angeles. "Having a positive attitude makes all the difference, so go with an open mind and let yourself enjoy the party!"

As for doing the actual dance steps, Ferreira is quick to point out that literally anybody can follow along with a little practice. "I see new Zumba students every day that have never danced in their lives and are able to dance through the whole class," she says. "Zumba is a world dance fitness party. It's easy to do, effective, and totally exhilarating." If that's not enough motivation, Ferreira says Zumba burns between 500 and 800 calories per class and targets "glutes, thighs, calves, abdominals, core, pectorals, biceps, and triceps."

Ready to get this party started? Add this five-move sequence to your regular workout routine four days a week and, before you know it, you'll be dancing in the streets. Read on for the workout.

Mistakes You're Making on the Pilates Mat

Susi May — Tue, 24 Jan 2012 02:51:53 PST

Mat classes are the most affordable way to reap the benefits of Pilates. Taught across the country at gyms and private studios, group classes mean you don't have an instructor cuing and correcting your every move. Make the most of your time on the mat and be mindful of these common mistakes I've seen in classes over the years.

Not Going Deep
There are many benefits to Pilates, but getting in touch with the deep abs, aka the transverse abdominals, is, to me, the most important. If the deep abs are working, then all four layers of ab muscles will be working right along with it, making for a very stable torso. In class, use every exhale as opportunity to reengage your abs and pull them into your spine with a little lift up. If the abs are pooching outward, you're only working the top layer of the abs and training them to pull away from the spine - the opposite effect of what you want.

Momentum Is Not Your Friend
Deliberate pauses are built into the choreography of many Pilates exercises to prevent momentum from taking over the motion. The Pilates method was originally named Contrology (the study of control) to emphasize this very concept. Going slowly is key. Jayme Boyle, the group fitness coordinator and Pillates mat instructor at the SF Equinox, explains the importance of forgoing momentum like this: "Slower pace means you’re turning on stabilizing muscles and you’re creating more isometric contractions." And I have to agree. Pilates is not a race.

Keep reading for more common Pilates mat class mistakes.

No Crunching Required: Ball Pass Ab Exercise

Zelana Montminy — Sat, 07 Jan 2012 19:09:38 PST

Kick your abs into gear with this great exercise - no crunching require. All you need is an exercise ball and to watch this short video to help you master the move. The ball pass exercise works your abdominals as they stabilize the torso against the weight of your arms and legs moving away from your center. Try it!

How to Lose 5 Pounds in 5 Minutes

Self — Wed, 04 Jan 2012 04:05:05 PST

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

Pumpkin pie, Christmas cookies, potato latkes, mashed potatoes and gravy . . . We're all guilty of overindulging in December but getting back on track doesn't have to be as difficult as it sounds. It may take weeks to melt away those post-holiday pounds but it's easy to create the illusion you haven't gained an ounce simply by improving your posture.

"Most of us spend way too much time slumped in front of computers, slouched at steering wheels or vegging out in front of TVs," says fitness expert Liza Savage-Katz. "It collapses lung space which restricts our breath, affects our mood and cuts off proper nerve and blood supply to the brain."

To counteract these bad habits, Savage-Katz recommends a few "very simple exercises kind of like sucking in your stomach" to "carry your body as nature intended." You'll instantly look as if you've dropped five pounds. Add these three moves to your daily routine to "strengthen your abdominals, improve your posture and strengthen your back."

Get the moves after the break.

The Fitness Goal You Can Accomplish Before 2012

Self — Wed, 28 Dec 2011 14:23:44 PST

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

"Make your last set the one that counts," the instructor cued us during last night's workout. And while the last things my arms wanted to do was another bicep curl, ending on a strong note not only made me feel extra accomplished, but it's that extra push towards sculpting a slim, strong bod.

So while we've only got four days left before the end of year, end on a high note by crossing a fitness goal off your to-do list. Your challenge: perfect a squat. (We know it's one of your least-favorite moves, but maybe this'll change your mind!)

"The squat is what we call a functional exercise. If you can practice doing it properly in your workout routine then when you have to do it in everyday life it becomes easier and you're less likely to get injured as you age," says NY-based fitness expert Melissa Paris. "You don't even realize but you are already squatting every day: when you go to the bathroom, when you pick something up off the floor or when you get up and down from your office chair."

Read on for tips on how to perfect the all-important squat.

From the Community: Trainer Tips For Exercising While Pregnant

OnSugar Blog — Mon, 19 Dec 2011 01:31:53 PST

OnSugar blogger Coach Lark Says encourages his pregnant clients to exercise while pregnant - safely, of course. He shares a few tips on how to exercise when pregnant below.

Here are some of the best reasons to exercise when you are pregnant, which I have gathered from a variety of sources.

Better psychological wellbeing
Reduced incidence of gestational diabetes
Decreased incidence of preclampsia
Reduced lower back pain
Improved weight management
Improved fetal development
Easier or shorter labor
Decreased risk of premature labor
Greatly reduced incidence of abdominal surgery during delivery

Of course, it’s important to modify your workout to accommodate and support the pregnancy. But that doesn’t mean you can’t work out as hard. Maintaining the workout intensity you had going into your pregnancy is exactly what you want to do. It’s not time to start a new program. It is time to work the core in three planes of motion to strengthen the abdominals for pushing during labor. When I work with expecting moms at my training facility at the Bentley Reserve in downtown San Francisco, I advise them according to the following parameters.

Read his tips after the break.

Work Your Abs Without Crunches: Quadruped

FitSugar — Thu, 01 Dec 2011 16:06:16 PST

Let's face it, crunches are overrated. There are plenty of other exercises that work your abdominals while training the muscles in your back. When the front and back of your torso work together, it's a win-win situation for your core. This variation of the quadruped (named such since you're on all fours - get it?) also targets the obliques. Do 15 reps on each side to make set. Aim to do at least two sets to three sets.

If you're totally over crunches, check out our Yoga Abs video for three full body exercises that target your abs.