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

How to Keep Your Run Pain-Free

Leta Shy — Mon, 13 Feb 2012 12:54:30 PST

Sometimes, you start your run with the best intentions, only to be thwarted by recurring cramps and a headache that zaps all your energy. If you've experienced these nagging annoyances when you run, here are some tips for preventing pain and coping with it when it happens during your workout.

Headache: Often, a pounding headache that comes on during a run is due to inadequate water intake. Your body loses a lot of fluids while you're sweating it out on the treadmill, so before you even begin, make sure that you've had enough water throughout the day. During your run, sip water slowly, about five to 12 ounces every 20 minutes (or sip a sports drink with electrolytes if you are running for more than an hour), but don't drink so much that you feel all of it sloshing around in your stomach - that can lead to cramps or nausea.

More tips for pain-free running after the break.

Cardio Workout: Elliptical Full Body Workout

Susi May — Tue, 31 Jan 2012 13:05:01 PST

Love it or hate it, a major plus to sweating it out on the elliptical is that you can work your body in a variety of ways using this machine. Pedaling forward works your quads while going backward targets the hamstrings and booty. Focus on pushing the handles gets your chest, and pulling them focuses the work in your upper back. And letting go of the handles while keeping your pace steady challenges your core stability. Plus, the elliptical is joint friendly making it the perfect machine for a recovery workout or starting your fitness routine if you're new to aerobic workouts and cardio machines.

I consider this to be a beginning workout for the elliptical; it's mellow while working your entire body. If you're beyond a beginner level, this workout is a great complement to a strength training session - I use it as my warmup.

To see the workout, just keep reading.

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.

4 Reasons to Try TRX Suspension Training

Leta Shy — Tue, 07 Feb 2012 01:45:17 PST

It may have been developed for the Navy SEALs, but you don't have to be in secret-weapon shape to work out with TRX. The concept of the TRX suspension training is pretty basic: you use two cables on your feet or hands to partially suspend your body and use your own body weight as resistance. The muscle groups you work as well as how hard you work them all depend on the positioning of your body on the cables.

To find out more about the benefits of the workout, I spoke with Randy Hetrick, former Navy SEAL and current CEO and founder of TRX, at the unveiling of the newly expanded TRX Training Center in San Francisco, CA. If you've ever wondered about all those odd-looking straps hanging in your gym, read on to find out more about working out with TRX.

It's for anyone: So, who should do TRX? Everyone, Randy says. "People who like yoga and Pilates tend to like TRX because there are some crossovers. But it's also great for runners, cyclists, or anyone who is an endurance athlete and wants to have more strength training." Even reluctant "power lifters" are usually swayed by the workout once they see how effective it can be at building muscle, he says.
It's beginner-friendly: Another reason to try a TRX class - it's easy to tweak exercises to your own level of difficulty and ramp up when necessary. "It's all user-defined," Randy says. "You determine how hard or how easy you really want to go. So really advanced or really beginners can work out in the same class and get what's right for them."

Read on for more reasons to try TRX.

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 the perfect treadmill 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!

Best Practices: Extend the Life of Your Workout Wear

Jenny Sugar — Wed, 01 Feb 2012 16:37:43 PST

You splurged on $70 capris, but since they make such a difference in the way you feel during workouts, you'll never go back to cheapo clothes again. Because you've shelled out a lot of dough for these items, it's best to know how to take care of your workout clothes so they'll last. Always check the label or the brand's website for care instructions, and to answer a few common concerns about washing wicking-wear, we spoke to a few of our fave brands to get the skinny on the matter.

Go With Cold
We spoke with Zobha, Lululemon, and SmartWool, and they all agree: wash your technical and wool workout garments in cold water. No need to hand wash either! Just drop your clothes into the machine. But Lululemon adds "avoid washing with fluffy clothing (i.e. big cotton sweatshirts)" so your favorite leggings don't end up with a bunch of unwanted lint as decoration.

Say No to Bleach and Fabric Softeners
Bleach does not play nice with technical fabrics, so these brands say to avoid it. When it comes to your woolens, SmartWool recommends avoiding fabric softeners "because they coat the merino wool fibers and reduce the fibers' ability to naturally manage moisture and regulate your body temperature."

To Tumble Dry or Not
When it comes to drying your gear, all these brands agree: it's perfectly acceptable to tumble dry your clothes on low. Lululemon does provide the caveat that "hanging to dry will help prolong the life of the garment." I find using the dryer helps lessen the stink factor that affects some of my workout wear. Plus it saves time - I hate when I grab a pair of air-drying capris for my morning workout and they're still damp.

If you have more questions on washing your fave pieces of gear, read up on how to wash workout clothes for more tips.

3 Things to Monitor During Every Workout

Leta Shy — Sun, 15 Jan 2012 12:03:02 PST

Maintaining a workout routine can be mostly about having the motivation to get up and get out. Even so, you should also have a plan for what you should watch out for while you're sweating. To get the most of your workout, make sure that you're monitoring these stats while you exercise.

Heart rate: You should monitor your heart rate so that you are reaching your cardio goals, such as the right level of intensity in your workouts. It also helps to know what your max heart rate is so that you don't continuously overwork yourself - you should normally be working out at 60 to 90 percent of your heart rate unless you are sprinting or otherwise doing interval training. If you don't want to invest in a heart rate monitor, you'll have to do the math to find out your heart rate manually. Just make sure you're using the newer formula for determining your maximum heart rate; the old school "220 minus your age" formula isn't optimized for women. Learn how to calculate your maximum heart rate more accurately.

Read on for more stats you should be monitoring with every workout.

No-Sweat Ways to Burn 100 Calories in 30 Minutes

Leta Shy — Fri, 20 Jan 2012 02:05:33 PST

Sometimes you just don't want to sweat. Or you're so exhausted from the week's workouts that you can't give it your all. You can still burn a decent number of calories with some low-impact activities. Here are a number of no-sweat ways to burn 100 calories in 30 minutes.

Walking: Stretch your limbs and breathe some fresh air without the hard impact that comes from running. Walking at a leisurely pace (about three miles per hour) will burn 103 calories in 30 minutes.
Pilates: Pilates can definitely make you sweat (staying in Plank position isn't exactly easy), but it's a good option if you aren't in the mood for a heart-pounding workout. A 30-minute beginner Pilates class will help you burn 109 calories.

Read on for two more low-intensity workout ideas.

Faster, Harder, Longer: How to Maximize a Treadmill Workout

Jenny Sugar — Thu, 12 Jan 2012 16:29:43 PST

Numb fingers. Black ice. Risk of frostbite. These are all common reasons to skip running outside in Winter and take refuge in a warm, dry gym. Treadmills might feel safer, but you might even find the workout feels a little easier. Don't sell yourself short! Use these tips to upgrade your treadmill time and maximize the benefits of your run.

To Burn More Calories

Do intervals. Running at a consistent pace is great for longer training runs, but during your intense workouts, take advantage of 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.
Gradually increase your speed throughout your workout. You definitely don't want to start your run at a seven mile per hour (mph) pace since you need to give your body a chance to warm up. Start out with a brisk walk (4 mph) and every five to 10 minutes, give your speed a little push until you're running at a 5 to 8 mph pace.
Run longer. It's good to mix up the type of running workouts you do, so on days that you're not running intervals or building up speed, do a longer run at a consistent pace. If you run for 30 minutes (at a pace of 10 minutes per mile) you'll burn 270 calories. Forty-five minutes burns 405 calories, and even longer, an hour-long run burns 540 calories.

Keep reading to learn ways to tone your muscles and become a faster runner.

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