FitSugar

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

FitSugar — Wed, 14 Jan 2009 03:30:00 PST

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

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.

Source

Overlooked and Underappreciated: How to Use the Rowing Machine

Leta Shy — Wed, 16 May 2012 13:25:42 PDT

The rowing machine can be intimidating, but once you get the hang of it, it's an effective way to spice up your cardio routine. But while the rowing machine, also called an ergometer, is a calorie buster (about 280 calories in 30 minutes for an 130-pound woman) and a good leg and core workout, improper form can lead to back injuries if you're not careful. Read on for our tips on proper rowing form.

Before you start, there are a few things to note about using the rowing machine. Make sure you wear formfitting clothes, otherwise you risk getting fabric caught in it while working out. Don't set the resistance too high - experienced rowers generally use the rowing machine at 3-5 during their workouts, so setting the machine at 2 or 3 is perfect for a beginner. Keep your strokes per minute somewhere in the low- to mid-20s as well.

There are different ways to measure your workout, so use the change display button on your machine to track your strokes per minute, calories burned, kilometers traveled, or your split (how many minutes it takes you to travel 500 meters).

Beginning Position

For your first row, set the resistance low while you figure out your form, then slowly ramp it up on subsequent rows.
Secure your feet on the pads with the straps tight enough so your feet don't move around as you slide.
Bring your knees up and slide to the top of the machine. Grab the handle using an overhand grip, but don't hold too tightly.
Pull the handle with you as you slide to the end of the machine. Your legs should be straight, but knees should still have a slight bend in them so they aren't locked. Lean back slightly and pull your hands up to your chest, holding the handle so it is right below your breasts, with elbows pointing down against your sides. This is the position where you should begin your workout, and it's also your ending position once you complete a full stroke (see below).

Keep reading for the rest of our tips for proper rowing machine form.

Challenge Your Run: 4 Training Techniques Every Runner Needs

Jenny Sugar — Wed, 09 May 2012 02:16:04 PDT

Whether you're a beginner or have a few marathons under your belt, every runner can benefit from a little extra training. Here are four techniques to incorporate into weekly workouts that will make you stronger, faster, and more efficient on your feet.

Intervals
Running at a consistent pace is great for longer training runs, but make workouts more intense by doing intervals. By alternating between running a few minutes at a moderate pace and throwing in bursts at a quicker pace (or even sprinting), you'll burn more calories, build endurance, and become a faster, stronger runner. Not to mention, intervals have also been proven to fight belly fat. Here's a 30-minute treadmill interval workout for you to try.

Hills
Doing hill work on inclines targets your thighs, calves, and booty, so aside from giving you the tight tush you always wanted, your stronger lower body will make you a faster, more efficient runner. Doing hill work also burns more calories and strengthens the calves which is one way you can help prevent the dreaded shin splints. Here are tips for incorporating hills into your run.

Keep reading to find out two other techniques all runners should incorporate into their workouts.

5 Tips to Take Your Strength Training to the Next Level

Leta Shy — Tue, 08 May 2012 03:07:01 PDT

Who doesn't want to get a stronger, more toned body in less time? If you're a beginner, however, lack of knowledge about what to do or how to change your workout can lead to risky or ineffective routines. Make sure you keep your workouts effective - and stay injury-free - with these basic tips for taking your strength training to the next level.

CrossFit Workouts Anyone Can Do

Leta Shy — Mon, 07 May 2012 11:35:58 PDT

Want muscles like Cameron Diaz and Jessica Biel? You may want to try CrossFit. The workout has many devoted fans, not just incredibly fit celebrities, who love it not only for its scalability - workouts are tailored to your current ability, and the difficulty increases as you get better - but also for the mental challenge that comes from pushing yourself further with each workout.

So, what exactly is CrossFit? The workout uses simple exercises involving body resistance, gymnastics, aerobics, weight lifting, and other moves, which are done at a high intensity. While the exercises are simple, that doesn't mean you'll be bored - CrossFit is all about mixing up exercises and ramping up difficulty over time so you don't do the same workout twice in a row.

If you've been curious about CrossFit, read on for a few workouts to try.

Beginner's workout: CrossFit Games champ Mel Ockerby takes us through a simple workout of squats, sit-ups, and push-ups that anyone can try. You probably know how to do these moves already; get the beginner's CrossFit workout here.

Outdoor workout: Who needs a gym when the weather's this nice? Brick gym owner and CrossFit coach Jarett Perelmutter shows us a total-body outdoor CrossFit workout that you can do outside; all you need is a park bench. Get the CrossFit bench workout video here.

Eight-minute workout: CrossFit is all about high-intensity intervals to get results fast. This Tabata workout video from CrossFit trainer Shirley Brown uses 20-second intense intervals of squats and push-ups to whip you into shape in only eight minutes.

Come Inside For Cardio: 7 Treadmill Workouts For All Levels

Michele Foley — Sun, 01 Jan 2012 19:59:02 PST

While there's nothing quite like running outdoors, frosty temps can make it impossible to do. For those freezing days, there's the trusty treadmill. Whether you are a beginner runner or advanced, we've got a workout for you. From a treadmill workout that mimics running up and down San Francisco hills to another that has you ascending a mountain, you'll swear you're actually running outside.

Getting Started: If you're new to running, try our 40-minute beginner treadmill workout. The workout combines walking and running to get your heart rate up while also priming your body for distance and speed. If you feel like the workout is too easy or hard, play around with the speed, but be sure to give your body time to adjust to the physical demands of running for the first time.
Woggle Workout: Once you're feeling a bit more comfortable on the treadmill, give this wogging workout a chance. This 60-minute workout alternates between walking briskly, jogging, and running slowly; plan to burn around 300 calories.
Pyramid Intervals: Keep boredom at bay with this pyramid interval treadmill workout. By changing your running speed every minute, you'll also be winning the war against weight gain.

See the more advanced, calorie-busting treadmill workouts after the break!

Cardio Workout: Beginner Treadmill

Susi May — Mon, 23 Jan 2012 12:55:34 PST

If one of your goals for 2012 is to start running, already don't panic that it's the fourth week of January. There is still time! Working out on a treadmill during the inclement weather of Winter is a fine way to get into the sport, and we have a workout for you to try.

I am a firm believer in easing into your relationship with running to give your body time to adjust to the physical demands - you don't want to get so sore that you never want to run again. Mixing walking and running is a great way to get your heart rate up while priming your body for distance and speed. Here's 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.

Foolproof Ways to Motivate a Weekend Workout on Friday Night

Jenny Sugar — Fri, 13 Apr 2012 11:34:42 PDT

You worked hard all week long, and all you want to do on Saturday is chill and do nothing. But if you lace up your sneakers and burn some calories, you know you'll probably feel good. If you have a tough time exercising on the weekend, here are some ways to get psyched about it, and do all the prep work the night before.

Choose your gear: The night before, choose your outfit and lay it right next to your bed, including any gear you need (charged iPods included). Seeing it first thing in the morning will inspire you to slip it on - getting dressed is half the battle.
Cue up that DVD: Before you go to bed, leave dumbbells, an unrolled yoga mat, or an exercise ball out. Or, pop in your favorite fitness DVD so it's all set to go. It'll be hard to walk out the next day with all those visual reminders.
Let music inspire you: Hop on iTunes and make a new cardio playlist that you can use during the weekend. When you get out of bed, you'll be so psyched to listen to it, you'll rush to get your sports bra on.
Make a date: Earlier in the week, call up a friend and make plans to hike, meet at the gym, or take a long bike ride together. When you make an agreement to meet at a specific time and place, it's tough to bail.
Pick a fun fitness class: Check out the class schedule at your gym or nearby studio and find a class to take. This way you can mark your weekend schedule before errands or social events prevent it from happening.

CrossFit Athlete Mel Ockerby Shares Her Beach-Ready Workout

Leta Shy — Mon, 09 Apr 2012 01:31:48 PDT

Have you gotten on the CrossFit bandwagon? Many celebrities are fans of CrossFit, and it's becoming more and more popular as a way to get results fast without being bored. Mel Ockerby is one such fan. The former gymnast started CrossFit training just two and a half years ago and now spends her days challenging herself and others as a Puma trainer and member of the reigning champion team in the Reebok CrossFit Games (I took a 12-minute workout with her last month, courtesy of Puma, and let me tell you, she knows what she's doing). I recently spoke to her about how she got into CrossFit, and asked her to share a bikini-ready workout with us.

FitSugar: Why do you like CrossFit so much?
Mel Ockerby: It's fun! You work out with your friends. The workout changes every day. It's never boring. It never gets "easy." Yes, you get better at certain movements, but once you're good at a movement, you either want to add more weight or do more reps to make it challenging again. There's always a challenge, and it can be competitive.

FS: What does your weekly workout routine look like? Do you have a rest day? Do you have less-intense days?
MO: I work out five times a week, usually two workouts per day, each lasting an average of 12 minutes. Some "rest" days, I will do a very low-intensity jog.

FS: What do you say to someone who is scared to try CrossFit?
MO: Just walk in the door! The people are super nice, the coach will scale the workout to your fitness level, and the feeling after you finish a [workout] is unmatched by anything else!

FS: What diet tips do you recommend for someone trying to get in shape for Summer?
MO: Eat real food! Lean meats (fish, chicken, grass-fed beef, seafood, turkey), veggies, nuts and seeds, and avocados. Avoid processed foods. Don't overdo the fruit and nuts.

CrossFit is all about simple, scalable moves that you can make more difficult by adding weights or reps. Mel recommends you try the following workout to get in shape for Summer, going as hard as you can without breaking form. Continue adding reps (or weights) to each exercise when you're ready - it's more important to "get the mechanics down first, perfectly" before you make your workout harder, Mel warns. "[There should be] no intensity until movements are consistently great," she says.

Read on for the workout.

6 Tips For a More Intense Cardio Workout

Jenny Sugar — Wed, 04 Apr 2012 01:22:50 PDT

Cardio workouts are important for heart health and are also a must do if you're trying to slim down. Whether you're running, swimming, hopping on a bike, or taking a cardio class, incorporate these six tips to get more out of your heart-pumping sessions.

Include sprinting intervals: By alternating between a few minutes at a moderate pace and throwing in bursts at a faster pace, you'll burn more calories, build endurance, and become faster and stronger. Not to mention, intervals are also proven to reduce belly fat.
Use those arms: Many forms of cardio are all about the legs, so when possible, maximize your cardio time by focusing on working your arms as well. Swing them while running (don't hold on to the treadmill or elliptical handles), get creative with your arm strokes while in the pool, and don't forget to use them while in your Zumba or other cardio class instead of resting them by your sides.
Lengthen the duration of your workout: Most cardio workouts last between 30 or 45 minutes, so burn more calories by pushing yourself a little longer. Check out how many extra calories five minutes of cardio burns.

Keep reading to hear the rest of the cardio tips.