FitSugar

Get It Up, Your Heart Rate, That Is: Beginner Treadmill Workout

FitSugar — Wed, 14 Jan 2009 03:30:00 -0800

If beginning or returning to running for cardio is one of your 2009 goals, you should try this simple treadmill workout. Using a treadmill during the inclement weather of Winter is a fine way to get into the sport. I am a firm believer in easing into your relationship with running since you need to give your body time to adjust to the physical demands. Mixing walking and running is a great way to get your heart rate up while priming your body for distance and speed. I have made a 40-minute walking/running workout, and if you're new to running you should certainly check it out.

Take a look at the workout when you read more.

Time	Speed	Incline
0:00-5:00	3.0	1.0
5:00-10:00	3.5	1.0
10:00-12:00	5.5	1.0
12:00-16:00	3.5	1.0
16:00-18:00	5.5	1.0
18:00-22:00	3.5	1.0
22:00-24:00	5.8	1.0
24:00-28:00	3.5	1.0
28:00-30:00	5.8	1.0
30:00-35:00	3.5	1.0
35:00-40:00	3.0	1.0

For a printable version that you can take with you to the gym, click here. As always, if this workout is too hard or too easy, feel free to decrease or increase the speed. I would keep the incline set to 1.0 because this helps prevent shin splints. Try to do this workout three times in one week. The following week, after warming up for the first 10 minutes, run for three minutes and walk for three minutes, keeping the last two segments at two minutes each, then cool down with walking. Try it. You just may get hooked on running.

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Printable: Beginner Treadmill Workout

FitSugar — Tue, 01 Jan 2008 02:00:00 -0800

Time	Speed	Incline
0:00-5:00	3.0	1.0
5:00-10:00	3.5	1.0
10:00-12:00	5.5	1.0
12:00-16:00	3.5	1.0
16:00-18:00	5.5	1.0
18:00-22:00	3.5	1.0
22:00-24:00	5.8	1.0
24:00-28:00	3.5	1.0
28:00-30:00	5.8	1.0
30:00-35:00	3.5	1.0
35:00-40:00	3.0	1.0

Work Out: One-on-One Training With Jackie

FitSugar — Wed, 04 Nov 2009 12:30:35 -0800

I definitely was a fan of Jackie Warner's Bravo show, Work Out. And though I didn't always agree with the drama in her personal life, Warner's workout ethic is inspiring. I was recently given a copy of the fitness DVD, Workout: One-on-One Training With Jackie ($10) and the picture of Warner on the cover was enough to make me drop and give her 20. It's obvious that Warner works hard for her body, and that's enough for me to buy what she's selling.

Warner has designed an intense workout that focuses on upper body, lower body, and core. You can combine the three sections together for a grueling one-hour workout, or just focus on one area for about 20 minutes. Warner is great at talking you through the moves, and there are also modifications for beginners and the more advanced.

To hear more of my thoughts on Workout, read more.

I like my workouts to feel intense but to also fly by, and Warner provides that to a tee. Her workout offers a wide variety of moves with a lot of twists on the classics, and she offers little rest between them. Don't be fooled by how quickly time moves though, this is definitely an intense cross training workout - it combines alternating strength (you'll need hand weights) and cardio exercises. After doing this workout my abs were definitely sore the next day.

I think fans of Jillian Michaels 30 Day Shred will really appreciate Workout. They both move at the same pace and each trainer has a similar no-nonsense, but encouraging approach. Beginners might benefit from Warner's DVD a bit more though because unlike Michaels, she does a much better job at instructing. This was especially helpful during the exercises where weights are used.

My only beef with the DVD is that there were some segments in which all of her trainers did not participate. Instead of going off camera they sat in the background, which might be a little distracting or uninspiring for viewers. Despite that criticism I definitely recommend this DVD and can attest that my abs were still sore two days later!

DVD Review: Daily Energy - Vinyasa Flow Yoga

FitSugar — Fri, 06 Nov 2009 03:00:50 -0800

It's no lie that Shiva Rea is one of my yoga idols. Considered one of the best Vinyasa yoga instructors due to her calming energy and challenging sequences of postures, Shiva has created a new DVD. You know I was excited to try it.

Titled Daily Energy - Vinyasa Flow Yoga ($20), the new video contains seven 20-minute sessions to encourage a little time on the mat every day. Shiva believes a little daily yoga is more beneficial than occasional long and intense practices. The DVD is as flexible as its creator - you can practice for 20 minutes or longer by combining a few sequences for a longer yoga session. She has also created pre-set practices for you to experiment with if you're looking for longer combinations, with some practices being grounding and relaxing and others uplifting and energetic. Depending on your mood, you can choose which session will benefit you for the day.

I love that the video includes short yoga workouts, so you can always fit in a quick, yet complete practice. It's so much better than popping in a full-length video and following along for only part of the series. This video is great to do after a run or bike ride. The unique and fluid sequences strengthened my arms, core, and legs, but also gave me a good stretch. Shiva never lets me down and is always coming up with challenging variations of postures I've never seen before. Beginners and seasoned yogis will both love this DVD.

To see a clip of this video, read more.

Where to Start: From Zero to a Mile Swim Plan for Newbies

FitSugar — Tue, 20 May 2008 05:30:00 -0700

I am a fan of the Couch to 5k program for helping people get up off their couches and out onto the streets. Well, here is a plan to get you in the pool. Now that the weather warrants a dip in cool water to cool off, have you considered swimming for exercise?

Swimming, like running, takes some time to build up the endurance needed for lengthy workouts. With running, the first benchmark is a 5k, and with swimming it is a mile, which is 1650 yards, not 1760 yards (1500 meters).

I found this wonderful program created by Ruth Kazez. Her Zero – 1650: A Mile in Six Weeks plan is totally doable, all it needs is you . . . and a pool.

Here's an example of the workout for the first week.

Week One - Do three days
100 yards – rest for 12 breaths, repeat 3 more times.
50 yards – rest for 8 breaths, repeat more 3 times.
25 yards – rest for 4 breaths, repeat more 3 times.
Total: 700 yards

Most pools are 25 yards long, so this workout would be 14 laps, or 28 lengths. Doable, right? Each week you add 50 to 200 yards to your workout. You slowly build up your endurance.

Her site is also filled with great swimming tips and workouts. Check it out and start swimming; it really is a great workout. See you at the pool.

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DVD Review: Valerie Bertinelli - Losing It and Keeping Fit

FitSugar — Fri, 16 Oct 2009 03:47:59 -0700

Valerie Bertinelli dramatically transformed her body over the last couple of years, and to help others find success, she made a new fitness video, Valerie Bertinelli - Losing It and Keeping Fit ($15). It's led by her personal trainer Christopher Ross Lane, who has also trained Jillian Michaels.

This video includes two workouts: 20-minute Body Basics and 40-minute Keeping Fit. The first video, aimed at beginners, reviews basic strength-training moves as well as proper form. It's also a good workout if you're short on time, and let me tell you, the word "basic" doesn't mean easy. These challenging moves effectively target your glutes, quads, hamstrings, abs, upper back, and arms. You feel like you're joining Valerie in a private session with her trainer. The workout includes a lot of mat work like push-ups, Superman lifts, and reverse crunches, along with familiar moves like squats and lunges.

To hear about what I didn't like, read more.

The 40-minute routine contains both cardio and sculpting moves with and without dumbbells. Valerie puts in her two cents throughout the video, making comments like, "Oh I knew you were going to make this more challenging," and "Do we have to do the other side?" or "I'm going faster so I can get it over with," which I found this a little annoying. It gives the impression that she's lazy - not exactly a great way to motivate DVD watchers to work out. I do love Christopher's down-to-earth attitude though, and the way he gently pushes you to keep going, saying it feels good and will only make you stronger. Cranking up your own workout playlist would drown out Valerie's complaints, remedying the situation since the moves are easy to follow. I definitely felt worked from head to toe, a major plus, and I know Valerie was just trying to be funny, but I'd rather not hear her sarcastic remarks as I lunge, squat, and sweat.

DVD Review: Jillian Michaels - 30 Day Shred

FitSugar — Wed, 23 Sep 2009 08:00:31 -0700

I know that many of your share my admiration for Jillian Michaels of Biggest Loser fame, with her no nonsense approach to exercising and her ability to get the contestants up and moving. So I was excited to check out her workout DVD, Jillian Michaels - 30 Day Shred ($11).

As the title implies, the workout promises visible results in a month, if you do it every day for 30 days. (“Up to 20 lbs. in 30 days!”) Though that may seem like a big undertaking, the commitment is small - just about 25 minutes a day. Between the short workout sessions and Michaels’s motivation, I was feeling amped that I had a winning DVD on my hands.

To hear more about the 30 Day Shred, read more.

Sure, I got a hint of Michaels's hardcore ways when watching The Biggest Loser, but it did not prepare me for my first day, as I was completely worked over. Don't be alarmed - as with most fitness DVDs on the market, Michaels makes sure to include workouts aimed at the beginner, intermediate, and more advanced viewers.

The 30 Day Shred is a nonstop, heart pounding, super-intense cardio workout based on Michaels's "3-2-1 method," which combines a repeating cycle of three minutes of cardio, two minutes of strength, and one minute of abs into a single routine. The exercises and instructions are clear and straightforward, and as seen on The Biggest Loser, Michaels is incredibly motivating. I like that the workout stays at a fast pace and doesn't get boring since Michaels changes the exercises in each six-minute set.

If you're looking for a short and sweet workout, this is a great DVD to pick up. It won't steal a huge chunk of your day and has the big plus of burning fat and toning muscle simultaneously. Have you tried this DVD? Tell me what you thought about it in the comments section below.

Back on Track: Order Some New Fitness DVDs

FitSugar — Sun, 09 Aug 2009 03:30:00 -0700

If you're doing the same types of workouts over and over again, the boredom can lead to skipping out on exercise entirely. So before that happens, you've got to mix up your routine a little. One way to do that is to try out some new fitness DVDs. So get online or head to the bookstore and pick up a few new videos. Need ideas? Here are some of my faves:

	Shiva Rea - Creative Core + Upper Body: This yoga video is a total body workout, but like the name suggests, it really focuses on your upper body. I was so sore the next day with all the push-up sets you do in between poses. It's a great video for beginner and advanced yogis alike.
	Zumba Total Body Transformation System: It's a low impact, fun workout, and the Latin music is infectious - it's hard to stay still with the enticing beats.

To see the rest read more.

	10 Minute Solution KnockOut Body: This kickboxing video comes with weighted gloves, and I was glistening with sweat by the end with all the kicking, jumping, punching, lunges, and sculpting moves.
	Element Pilates Weight Loss For Beginners: The perfect introduction for beginners, but veterans won't be bored, especially if you use the workout to ease into the day.
	Hoopnotica - Hoopdance Basics: Hooping is a unique workout that uses an adult-size weighted hula hoop. Not only is it an awesome cardio workout, but all the tricks you can learn also sculpt your core and upper body.

DVD Review: 10-Minute Solutions Hip-Hop Dance Mix

FitSugar — Mon, 10 Aug 2009 12:30:32 -0700

I tend to avoid hip hop-based fitness videos, out of fear the instructors will be too perky for my taste. But since I like the 10-Minute Solution series, I leaped into 10-Minute Solution Hip-Hop Dance Mix DVD ($13.50) hoping for a good workout and some new moves for the dance floor.

Though most of the routines aren't very club-worthy, they make for a hearty, thorough, but not super-intense cardio workout. To really get your heart pumping, do all five 10-minute segments in quick succession. The instructor is perky but not annoying and very accessible; she assigns names to all the moves and calls them out clearly to help you can keep up.

If you're a beginner, I recommend starting with the first segment, hip-hop basics. It will help you get a feel for the steps and how the routines build on each other. As with most dance-based fitness videos, you learn the moves one by one and add more as you go to form longer combos. Some of the routines - particularly Edgy Grooves and Cardio Street Heat - are hard to follow on first viewing, but after a few tries, even beginners will find them manageable.

You don't have to have a dance background to do this video; just the patience to learn. My only complaint was the music: your typical Casio-esque fitness DVD beats. I think some actual hip hop would motivate me to move even more.

Get It Up, Your Heart Rate, That Is: Sprint Intervals at the Track

FitSugar — Thu, 11 Jun 2009 10:00:00 -0700

Interval training is key for torching calories and increasing your speed. Intervals are tough, but they work your body and prepare you well for the races ahead - it is racing season, after all.

Even if you don't like to race, intervals are a great way to add spark to your running routine and help you move past a weight-loss plateau. I wish I could say that I love this workout, but that would be a lie. Just ask my running buddy to tell you how I curse when doing this interval sprint. I can, however, easily admit that I love how I feel afterward, and I love that I burn over 450 calories while doing it.

To see the workout, read more.

This interval training involves sprinting, so run as fast as you can. But this workout can be a little confusing, so before you start, mentally divide the track into four equal quarters since you will be running 100-yard sprints at different points around the track. This is not a beginner workout and you should have a strong running/aerobic fitness level before doing this workout.

Warmup
Four slow laps around the track
Dynamic warmup

20 high-knee marching steps
20 booty kicks
Skip 20 steps
Skip with kick 20 steps
20 heel walks
20 toe walks

Intervals
Jog 400 yards (one lap at most tracks)
Sprint 100 yards
Recover* 400 yards
Sprint 100 yards
Recover 300 yards
Sprint 100 yards
Recover 200 yards
Sprint 100 yards
Recover 100 yards
Sprint 100 yards
Recover 400 to 800 yards

Repeat workout one more time!

Cooldown
Jog two laps
Stretch

*You can walk or jog slowly during the recovery period

Try the workout and let me know what you think. Running intervals like this has definitely made my steady-paced, longer runs feel dreamy.

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