FitSugar

Back to Basics: Anaerobic Training

FitSugar — Thu, 08 May 2008 09:00:00 PDT

Anaerobic literally means "without oxygen." This doesn't mean the sensation of gasping for breath after you've climbed 15 flights of stairs; it is a little more complicated than that. It really just boils down to what fuel your muscles use to do whatever it is you are asking them to do.

For contrast, let me explain aerobic training. When you go for a long run, oxygen is released to metabolize, or make, energy for the muscles. So aerobic means with oxygen and is generally any activity lasting more than two minutes. When you exercise anaerobically, like sprinting, you're burning energy too quickly to use oxygen as fuel and your muscles turn their own stored glycogen into energy, without the help of oxygen. There is a price for this convenience; you only have 90 seconds to two minutes worth of stored energy in your muscles. Plus, as by product in that energy conversion your body makes lactic acid, which is responsible for that burning sensation you get in your muscles when working at high intensity.

Anaerobic conditioning helps with speed, strength and agility. Three very important fitness elements for athletes. In fact, anaerobic training was considered essential for elite athletes, but not important to average fitness folks. Times sure have changed because interval training, a mixture of aerobic and anaerobic exercise, has made its way to the masses. To add anaerobic training, adding sprinting intervals in your runs, bike rides or swims, you do need to have an aerobic fitness foundation.

Strength training, from push ups to leg presses, is also considered anaerobic.

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Feel the Burn? Shake It Out!

FitSugar — Thu, 11 Feb 2010 08:00:41 PST

I hit a wall last year. I was working out a lot and eating well, but my body wasn't progressing. Whether it was doing that last pull-up, biking that last mile, or adding heavier weights to my routine, my muscles just gave up on me. This year as part of the Get Fit For 2010 challenge, I made it my goal to increase my strength and endurance.

To accomplish my goal I've been doing a lot of interval training, and it's definitely paying off. Still, it's not unusual to feel a slight burning sensation in my muscles during my workout and have them give up on me. Instead of stopping my workout like I did in the past, I take a small break and get on it again.

To see how I've overcome the burn,

Competing Works: How to Use That Edge in Everyday Workouts

Leta Shy — Tue, 20 Sep 2011 13:07:17 PDT

When your lungs are at their capacity, your legs are aching, and all you want to do is stop, you may think you can't possibly push yourself to perform better during your workout. But you may just need a little mental boost. In competition, your brain can give you that extra push to perform better, according to new studies as reported by the New York Times.

The studies found that while our bodies may tire out before we'd like them to, competition spurs our brains to give us an extra mental boost, which can translate to better performance. In one study, cyclists were tricked into racing against what they thought was their fastest time but was actually one percent faster than their personal bests. The cyclists ended up performing just as well as the faster times, even though their previous best times were slower.

In another study, cyclists consistently beat computer-generated images that mimicked their own personal bests when they thought they were actually racing against someone else's time. As the cyclists crossed the finish line, they sped up in order to beat their "competitors" and ended up beating their best times by a significant amount.

The results show that reaching our limits isn't always about physical fatigue. Scientists think that our brains may allow us to tap into stored anaerobic energy - nonoxygen-derived energy that's converted from glucose stored in our muscles - just when we need it most, like when we're crossing a finish line and striving to push past a competitor. Ready to improve your game? Use that competitive mentality in your everyday workout with these tips.

Why You Need to Add Jumping to Your Cardio Routine

Self — Wed, 07 Sep 2011 04:29:14 PDT

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

Back in the day, when we played double-dutch on the playground (or some simpler incarnation of that), we hardly cared about the value of the workout. All we cared about was having fun. It turns out that jumping offers a lot more than a good time: in fact, depending on the type of jumping exercise you choose, you can get a cardio and strength building workout simultaneously.

From jump roping to squat jumps to trampoline classes, for regular gym rats and even Hollywood A-listers, jumping is the new black.

I. Jump Roping

Celebrity trainer Marco Reed - who authored upcoming book The Get Beyond Fit 3+1 Diet based on his lauded nutrition programs - integrates jumping into the majority of his personal training and popular outdoor workout classes.

In fact, jumping rope is one of his favorite exercises to incorporate. "It's been around for a long time with athletes, but I think it's become more popular with everyone else lately. I even see jump roping classes popping up." Reed is right, if celebrity fans like Katy Perry are any indicator and classes like Aerojump at NYC's Aerospace. Read on to find out why Reed thinks you should be jumping.

From Total Body to High Intensity: Elliptical Workouts For All

FitSugar — Tue, 09 Aug 2011 18:53:29 PDT

The elliptical is a mainstay in the gym for good reason: it's easy on the joints and provides a great cardio and total-body workout. But the elliptical can also get pretty boring and repetitive, too. Instead of spending a mindless 30 minutes on the elliptical machine, maximize your time by doing one of these eight workouts instead. Whether you're a beginner, looking for a high-intensity interval workout, or want to challenge different muscles groups, there's an elliptical workout for you. There's even one for those of you who love the treadmill!

Booty Workout - Target glutes and hamstrings by playing with the incline on the elliptical. This elliptical booty workout will help you tone your backside while also getting a good cardio workout. Really give your backside a good workout by focusing on keeping your heels down while you're on the machine.
Core Workout - To work your core while on the elliptical, just let go. Not using the handles in this elliptical core workout helps engage all the muscles of your core as you work harder to stay balanced on the machine. The faster you can go, the more you'll work your core in this.
Just Like the Treadmill - For times when you can't find an empty treadmill in the gym, try this elliptical treadmill workout. The workout comes close to mimicking what running on a treadmill feels like and may even help even out your stride. To really feel like you're on a treadmill, don't hold onto the elliptical's handles; instead, keep your arms in a running position.

See more elliptical workouts after the break!

Cardio Workout: Elliptical Intervals Shrinking Recovery

FitSugar — Wed, 10 Mar 2010 08:00:11 PST

By now, we all hopefully know that interval training rocks. Whether you're running, rowing, or swimming, playing with speed has multiple benefits. One way to push the interval envelope is to decrease the amount of rest time between your bouts of sprinting. By shortening your recovery time, you're pushing your anaerobic threshold and strengthening your cardiovascular system. Plus it's fun to mix it up once in a while. My latest elliptical workout is 30 minutes of calorie-burning interval fun. Check it out when you

Part One: Moving Past the Weight Loss Plateau – Fitness

FitSugar — Wed, 16 Apr 2008 05:30:00 PDT

Homeostasis. That is a fancy way to say equilibrium and that is what your body craves (more than salt and vinegar potato chips, really). We humans are very adaptive creatures, and our bodies work to maintain homeostasis. This is really no big deal, unless you are trying to lose weight and then it really just translates into the word the dieter dreads – plateau.

When you hit a plateau, meaning the weight, fat, and inches are no longer coming off, you need to mix it up a bit. Change your exercise plan and pay attention, really close attention to what you are eating since your body has acclimated to your current program – it knows your number, so confuse it.

Here are a few ways to change your exercise plan:

Try a new form of cardio exercise. If you walk, try biking. If you bike try running. If you run, try swimming. Not sure what to do? Check out these cardio workouts.
Try interval training. Instead of climbing on the elliptical and keeping the resistance and strides per minute the same, do the hill routine, or add sprints every 2 to 10 minutes and sprint (anaerobic exercise) for 1 to 3 minutes.
If strength training is not part of your exercise plan, adding it now could be the boost you need. It builds lean muscle mass, helps to strengthen bone tissue, and can help raise your metabolic rate.
Conversely, if you are spending 3 days a week on strength training and only 2 days doing cardio workouts, try upping the days of your cardio regimen.

If it sounds like you are trying to confuse your body, well . . . you are. By changing up your routine you might break your boredom with your workouts and your meal plans.

Stay tuned for Part Two: Moving Past the Weight Loss Plateau – Food.

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Time	Resistance	SPM*
00:00-3:00	5	120-130	Warm up
03:00-6:00	7	130	Warm up
06:00-06:45	7	180-190	RPE** 7
06:45-8:15	7	130-140	Recover
08:15-9:00	8	190-200	RPE 8
9:00-10:30	7	130-140	Recover
10:30-11:15	8	200-210	RPE 8
11:15-12:45	6	130-140	Recover
12:45-13:30	8	200-210	RPE 9
13:30-14:30	6	130-140	Recover
14:30-15:15	8	200-210	RPE 9
15:15-16:15	6	130-140	Recover
16:15-17:00	8	200-210	RPE 9
17:00-17:45	6	130-140	Recover
17:45-18:30	8	190-200	RPE 9
18:30-19:00	5	120-130	Recover
19:00-19:30	8	190-200	RPE 9-10
19:30-20:00	5	120-130	Recover
20:00-20:30	8	190-200	RPE 9-10
20:30-21:00	5	130-140	Recover
21:00-21:30	8	190-200	RPE 9-10
21:30-22:00	5	130-140	Recover
22:00-22:30	8	190-200	RPE 9-10
22:30-24:30	5	130-140	Recover
24:30-27:00	7	120-130	Backwards
27:00-30:00	5	120-130	No hands