FitSugar

Lifting Tip: Keep Your Neck Straight

FitSugar — Mon, 18 Feb 2008 14:45:00 PST

I admit it. I love to watch myself when using weights. It's not because I love staring at my toned muscles; it's because I'm checking my form.

It's great to make sure you're doing strength-training moves correctly, but if you turn your head to take a peek, you could strain your neck or upper back. So instead of glaring over at your deltoid, stand in front of a mirror to watch yourself, making sure to keep your neck in line with your spine. You can also have a session with a fitness trainer so he or she can watch you do your moves and give you pointers on how to perfect your form.

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5 Things: Ways to Hurt Yourself While Working Out

FitSugar — Fri, 15 Feb 2008 13:30:00 PST

Regardless of whether you're a gym newbie or have been working out for years, there's a variety of common mistakes that can lead to injury. Nobody wants that right? Here are five ways to hurt yourself at the gym, with advice on how to stay injury free.

Skipping the warm up. Even if your schedule is tight, don't skimp on the very important warmup. Easing your way into your workout will gradually increase your heart rate and get the blood flowing into your muscles. Not only does it help make your body feel more prepared to work hard, but it can also prevent pulling a muscle.
Doing the same thing every time. While it's good to get into a routine, this is a great way to get a repetitive stress injury. So alternate between cardio machines, try out different fitness classes and weight machines, and work on cross-training. Not only will you help give overused muscles a break, but you'll have more fun working out too.

Want to see the rest? Then

Doing too much. Ease into new exercise routines. When strength training, if you're increasing to a heavier weight, shoot for eight reps instead of 20. If bike riding is new to you, ride at a moderate pace first, and as your body gets used to it, gradually increase your speed. You won't be able to go to the gym if you end up really sore or with a pulled muscle, so ease up on the gung-ho mindset and increase intensity as you feel ready.
Holding onto the treadmill. This can put your body in an unnatural running position, which could end up straining your shoulders or back. If you're holding on because you're worried about falling off, then slow down the pace and speed it up as you feel comfortable.
Bouncing while stretching. This is a big no-no since you could be causing microtrauma to your muscles. As these injuries heal and scar, they can actually make you less flexible, undoing all the work you've done. So get into a stretch and stay there to reap the benefits. Stretch to a point where you feel your muscles opening, but you shouldn't feel any pain.

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Fit Tip: Avoid Injury by Mixing It Up

FitSugar — Tue, 29 Jan 2008 08:45:00 PST

Exercising isn't always fun, so if you find some kind of physical activity that you love, it's easy to stick with it. It's great to fully immerse yourself in one thing like running, but you may be putting yourself at risk by overusing certain muscles groups, leaving others weak and overtaxing your joints. You can also become bored and careless when doing the same thing over and over again, and when you're not paying attention, you could end up hurting yourself.

So mix it up. Don't do the same thing all the time when it comes to your exercise routine. Try to include a mix of cardio, flexibility and strength training each week. I'm not saying you should give up what you love to do, but add some new things in. If you're spending a lot of time using cardio machines, then try taking a class or using the pool. If you love relaxing or low-impact exercise like Pilates or weight training, then step it up and hop on a treadmill or take a spinning class. You'll work new muscles and give old ones a rest, which is important to your body's overall strength and health.

Tell me how you mix it up in the comments section below.
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Swimmer Dara Torres on the Quest For Her Sixth Olympic Games

espnW — Fri, 11 May 2012 04:12:32 PDT

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

By Luke Cyphers

Dara Torres once wrote a book called Age Is Just a Number. Nowadays, though, the feel-good story of the 2008 Olympics admits to, well, feeling her age. Torres won two silver medals as a 41-year-old mother and swimmer in Beijing, but she harbors no illusions about repeating the feat four years later. "You have to be realistic," Torres said. "I am 45 years old. I'm that much closer to being 50, and my body just can't recover the way it used to."

Her goal was gold in 2008. In 2012? "I don't feel like I have anything else to prove going into these Olympic Games," said the 12-time medalist. "It's not about medals. I have enough."

So why does she put herself through grueling training five days a week in the hopes of making her sixth - and she swears last - U.S. Olympic team? Because, at her best, she's still one of the fastest sprinters in the world. She placed second in the 50-meter freestyle (25.24 seconds) at the winter nationals. Last month, she swam a solid 25.36 seconds in the prelims of the Indianapolis Grand Prix, but faded to 25.47 in the final to finish sixth. She'll need to place within the top two at the Olympic trials in Omaha in June to make it to London.

Kim Rhode is not your typical Olympian

Dara Torres says it is harder for her body to recover compared to when she competed in the 2008 Olympics. "If I had to just swim the race once, I don't think it would even be an issue making the team," she said. "But I have to swim it three times, and having my body recover for those three races is my issue."

Torres embraces the actuarial challenge of capping an Olympic career 28 years after it began in 1984, even as her world has changed and her body has creaked. Her longtime coach, Michael Lohberg, died of a rare blood disorder in 2011. One of Lohberg's assistants, Bruno Darzi, now coaches her. Her daughter Tessa is now 6. And her left knee required surgery and more than a year to rehab. Through it all, "I still have a passion for the sport of swimming," she said.

But there's also a sense of obligation to the public following she has built through her success and frequent television appearances. (The former telecommunications major and frequent morning-show guest announced her comeback on "Live with Regis & Kelly.") "I have so many people come up to me and say I'm inspiring them to do things that they thought they couldn't do because they were too old, or that they put off because they couldn't find a balance in their life to do it," Torres said.

Keep reading for more on Dara Torres' Olympic past and present.

5 Things to Never Do During Indoor Cycling Class

Michele Foley — Wed, 02 May 2012 15:59:55 PDT

Indoor cycling classes are an amazing cardio workout, but if you don't know what you're doing, you'll walk away frustrated, or, even worse - injured. Compared to other group fitness classes, indoor cardio cycling is also a little harder to pick up on when trying it for the first time. After getting the lowdown on what to expect from your first class, follow these rules on things you should never do in an indoor cycling class.

Arrive to class late: As a rule, be on time for any fitness class, but more so if you plan on riding. Since there is a cap on the amount of bikes in a class, most gyms require students to register ahead of time (either online or using a sign-up sheet). A few minutes before or after class starts, instructors often release unclaimed bikes to those on the waiting list. Show up late, and chances are the bike you registered for will be taken, or, if you didn't sign up at all, the class will be full.
Hop on the bike as-is: This is definitely not a one-size-fits-all scenario - the person who was on the bike previously may have a good 10 inches on you. To avoid injury and ensure a comfortable ride, adjust the bike to suit your body. You'll also want to make sure the handlebars and seat are firmly secure to avoid any wobbling during class. Watch this video to learn the proper way to set up an indoor cycling bike.

Find out what else you should never do during an indoor cycling class - including pedaling too fast - after the break!

Dispel These Common Complaints and Start a Love Affair With Running

Jenny Sugar — Wed, 02 May 2012 02:27:29 PDT

You want to love running, you do, but every time you head out for a run, you end up hating it even more. Check out some of the most common complaints below, and find out how you can turn your relationship with running around for the better.

"My Knee, My Back, My Feet - Everything Hurts"
Pounding the pavement is not easy on the body, and one reason for aches and pains is poor running form. Here's a body checklist to make sure you're running properly and efficiently. Sneakers that are old or unsupportive can also lead to joint pain, so here are tips to help you find the perfect pair of running shoes. Be sure to replace shoes every few hundred miles or every few months (whichever comes first). Also, don't run every day - including other types of exercise is a must in preventing repetitive stress injuries.

"It's Boring"
Running is the definition of repetition, so if you're on a treadmill, make it more exciting by watching your favorite TV show, listening to a new audiobook or CD, running next to a chatty friend (just make sure to keep your gaze forward), or "racing" an unknowing treadmill runner. If none of that seems appealing, bring your runs outdoors. The beach or the woods are full of natural obstacles to keep you on your toes, and the fresh air and scenery are sure to lift your spirits. Choose a different location every time to keep workouts exciting, and bring your dog along. It's also fun to track your workouts using a heart rate monitor, GPS watch, or an inexpensive running app like one of these.

Keep reading to find out how to deal with other running complaints.

Know Your Basics: How to Do a Lunge

Leta Shy — Tue, 01 May 2012 03:07:30 PDT

Lunges are a quintessential exercise; you can do them anywhere and the effects can be seen in no time, in the form of shapely, toned legs and backside (just in time for bikini season!). If you're planning on incorporating lunges into your routine, however, make sure you're not doing more harm than good. Find out how to do lunges correctly below.

The basics: It's important to do lunges properly so you don't put unwanted strain on your joints. Here's how to perfect your form:

Keep your upper body straight, with your shoulders back and relaxed and chin up (pick a point to stare at in front of you so you don't keep looking down). Always engage your core.
Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle, not pushed out too far, and make sure your other knee doesn't touch the floor. Keep the weight in your heels as you push back up to the starting position.

Challenge your muscles: Now that you have the basics down, you can modify your lunge workouts in many different ways in order to work different muscles. For example, Crunch gym personal training manager Tim Rich recommends reverse lunges (stepping back instead of forward) as a good way to complement the forward movements in your daily life. "We always move forward," Tim says. "Moving in a reverse direction requires more skill and helps regain some balance and athleticism." Here are more recommended lunge variations to try:

Do a bicep curl with dumbbells while you lunge to work your upper body while you strengthen your legs.
Do this walking forward lunge workout to further challenge your balance.
Change it up with side lunges so you can work your lower body muscles in a different way than you normally do. Find out the correct way to do a side lunge here.

Injury prevention: Even though lunges are one of the best ways to work your lower body, some people tend to avoid lunges because it can put too much strain on the knees. If you feel pain, Tim recommends you take smaller steps as you lunge. "Reducing the range of motion will still develop good strength and alignment," Tim says. Slowly increase your lunge distance as your pain gets better. Some people also find that doing a reverse lunge instead of a forward lunge also helps reduce knee strain.

Do you like doing lunges?

Things to Never Do While on a Short-Distance Run

Jenny Sugar — Tue, 24 Apr 2012 13:14:00 PDT

With last week's Boston Marathon kicking off marathon season, there's been a lot of talk about how to tackle long-distance runs and how to recover from an endurance run once it's over. All great advice, but for many of us, a 30- to 40-minute run is all we want to handle. For all you short-distance runners out there, here's a list of things to never do during your workout.

Skip the warmup: Even though you're not running for very long, you still need to warm up your cold muscles. Walk briskly, do some jumping jacks, or run up and down your stairs for five minutes to get your blood flowing and to prepare your muscles and joints for the workout ahead. Skip the warmup and you might as well sign yourself up for a pulled muscle.
Carbo load: Depending on how much you weigh and how fast you're moving, a half-hour run burns 300 calories, more or less. Compare that to someone burning 1,200 on a two-hour run and you'll see that it's not necessary to carbo load beforehand with a huge spaghetti lunch. Follow these tips for choosing an appropriate pre-workout snack, don't eat a thing during your workout, and when you're run is complete, nosh on one of these low-cal post-workout snacks.

Keep reading to find out more short-distance running mistakes to avoid.

A Body Check That Won't Hurt: Tips For Proper Running Form

Jenny Sugar — Mon, 23 Apr 2012 10:49:36 PDT

Running is all about stepping one foot in front of the other. Sounds easy enough, right? But if your running form is incorrect, you'll end up with aches, strains, and injuries that could prevent you from lacing up your sneaks at all. Make sure to avoid these running-form mistakes the next time you hit the treadmill, trail, or pavement.

Head: It sometimes feels good to close your eyes and relax your chin toward your chest, but don't keep your head down (or tilt your head up) for long periods of time. Prevent neck strain and encourage an open throat for easy breathing by keeping your head stacked over your spine. Correct head position also encourages a straight, upright stance, which makes you a more efficient runner.
Shoulders: Without even realizing it, you may be running with your upper back and shoulders tensed up toward your ears. (And you wonder why you have a pounding headache or aching neck.) Every so often, take a nice deep breath in and as you exhale, relax your upper torso and actively roll your shoulders back and down toward your pelvis. Do a self-check to make sure your shoulders are stacked over the hips. Hunching the upper body forward not only makes it difficult to breathe, it also puts pressure on your lower back.

I'm just getting started so keep reading to find out what the rest of your body shouldn't be doing while running.

Get to Know Your Iliotibial Band

Susi May — Tue, 17 Apr 2012 15:04:32 PDT

Many a runner has been sidelined by knee pain caused by the iliotibial band (aka the ITB). But knowing how to deal with this long band of fascia, which runs down the outside of the thigh from the pelvis to just below the shin, can help keep an injury at bay. Knowledge is power, and we want to help keep you on the road.

First off, fascia is a stiff connective tissue (like tendons and ligaments) that surrounds muscles, bones, and joints, providing both support and protection. It's like shrink-wrap; once fascia becomes tight it tends to stay tight, causing pain and injuries. When the ITB shortens, usually due to poor biomechanics (like losing your running technique when tired), it can pull the knee cap out of alignment. The faulty alignment creates inflammation in the joint and pain when bending the knee. This injury, known as iliotibial band syndrome, occurs more in women than men, most likely due to the wider female pelvis.

To avoid overuse injuries, it's important to keep this thick band of fascia flexible, especially if you're training for a race and upping your weekly mileage. Keep reading to learn how.