FitSugar

You Asked: The Health Benefits of Pilates

FitSugar — Fri, 27 Jul 2007 04:00:00 -0700

I have received more than a few questions recently about Pilates like: Is Pilates good for weight loss? What are the health benefits of the practice? How to go about studying Pilates?

Pilates is strength training with flexibility training thrown in as a bonus. While both are essential to a well-rounded workout program, it is aerobic exercise that most directly helps weight loss. While Pilates will make you stronger and help you build long and lean muscles, it doesn’t burn up the calories like cardio exercises like running, swimming or putting the miles on an elliptical. Much of the focus of Pilates is on posture and how the entire body works, or not - since Pilates can be about turning off over working muscles, in an exercise.

It has been my experience that Pilates makes everything better from running to tennis, yoga to gardening. Primarily because it strengthens your core in many different ways and positions. These exercises directly translate to real life activities. When you use the Pilates equipment you work against spring resistance, increasing the strength training aspect of the method.

The most affordable way to experience Pilates is to take a group class. If you can afford it, taking a few privates sessions is a great way to jump start your practice. In a private you can really focus on the subtle details that separate Pilates from a lot of other forms of exercise. DVDs are great, but nothing can replace a live instructor and instant feedback.

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Kombucha Tea: Fact or Fiction

FitSugar — Mon, 09 Jul 2007 03:30:00 -0700

More than a few people have asked me if the benefits of Kombucha Tea are fact or fiction. I truly wish I had a definitive answer, but there really haven't been too many studies on kombucha for me to give you all a simple "fact" or "fiction" answer.

For those of you that have never heard of the stuff, kombucha tea (pronounced "com-boo-cha") is a health drink that supposedly boosts the body's ability to fight sickness and disease as well as bring a healthy balance back to your metabolism and organs. Often referred to as a mushroom, kombucha is actually a symbiosis of bacteria and yeast. When sugar and black or green tea are added to kombucha, a fermentation process results in the "tea." The final product of this process is a liquid containing vinegar, B vitamins and a number of other chemical compounds. Popular with models and health foodies, I have heard a lot of anecdotal evidence mostly in the positive about drinking kombucha. Some folks think it just tastes awful, but most claim the drink gives them a calm energy and that they feel like it helps cleanse them of toxins.

On the other hand, even though it has been consumed by the Chinese since 221 B.C., there hasn't been a single human trial that has been reported in the peer-reviewed literature on the benefits of kombucha. A study of this sort would give the drink some serious cred with scientists. While that doesn't necessarily mean there are no benefits to the tea, it does make all the claims seem a bit suspect to me. Many people brew their own tea at home, which poses health risks since a home-brewing process can lead to contamination.

I am curious if any of you have tried kombucha tea, where you found it, how it tasted and if you felt the benefits? With all those questions, you can tell I am really curious. Tell me about your kombucha experience in the comments section below.

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Push It, Your Pace That Is: The Importance of Interval Training

FitSugar — Tue, 08 May 2007 08:45:00 -0700

March to the beat of your own drummer, but once a week you need to make sure that beat varies in tempo. Are those directions too indirect for you? Here's a more direct approach - you really should be adding interval training to your cardio routine at least once a week. You do have a routine right? OK, snarky questions aside, interval training basically means alternating between working at a moderate and fast pace, with some rest or recovery periods added to the mix as well.

Interval training dramatically improves your cardiovascular fitness while also increasing your body’s potential to burn fat. Now, I call that a win/win situation. Although the technique is not new, athletes have been using it for years to increase their performance; it is gaining popularity with the masses. Plus, using interval training can improve your endurance in just 2 weeks!

While there is no one ratio for the variation between different paces, it is recommended that your high intensity segments should get you out of breath and last for between 1 and 4 minutes. While the recovery periods should not last long enough for your pulse to return to your resting heart rate. Also, interval training is not for everyone. Folks with joint issues like arthritis, heart disease or high blood pressure should definitely consult with their primary care physician before starting an interval training program. Also, don't skimp on the recovery period.

Looking for an interval running workout? Here's one for you to try: Interval training.

Or maybe you prefer the StairMaster? Then you should try this StairMaster interval training workout.

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Exercise Explanation

FitSugar — Wed, 14 Mar 2007 03:30:00 -0700

Working out can be confusing if you're new to it. How long should I stretch? What kinds of cardio can I do besides running? How often should I lift weights?

Here's a basic chart to explain. This is just a general overview, so you can make little changes depending on what your goals and needs are.

Type of Exercise	Kinds	Benefits	How Often
Cardio and Aerobic	Running, Jogging, Biking, Stepper Machine, Brisk Walking, Elliptical Machine, Swimming, Competitive sports like soccer, Classes like Spinning or Cardio Boxing	Improves stamina Benefits your circulatory system including your heart Great for helping to decrease high blood pressure Burns calories and helps you lose weight Helps maintain your weight Reduces your risk of osteoporosis Improves your cholesterol levels	For a healthy body, you should do 30 minutes at least 3 times a week If you're trying to lose weight, than you need to do 30 minutes or more at least 4 or more times a week

There's 2 more. Want to see the rest? Then read more

Stretching	Calisthenics, Yoga, Tai Chi	Prevents injury Improves flexibility Relaxes the mind Massages the inner organs and aids in digestion Improves balance	Stretch before and after doing cardio If you do yoga or Tai Chi, go at least twice a week
Weights, Strength and Strength Training	Pilates, weight machines, free weights, exercise ball, resistance bands	Reduces your resting blood pressure Tones and defines muscles Strengthens your muscles Prevents injury Increases your metabolism Increases bone mineral density Increases your muscle mass which will increase your calorie burn which in turn reduces body fat	2-4 strength training sessions a week depending on the intensity and length of your session

The Benefits of Doing Cardio...

FitSugar — Mon, 23 Apr 2007 03:00:00 -0700

With all this talk about cutting cardio out of your routine, I thought it was important to outline the major benefits of cardiovascular activity. So here it goes:

Reduces risk of disease: Including obesity, heart disease, high blood pressure, type 2 diabetes, stroke and certain types of cancer.
Improves blood cholesterol and triglyceride levels: Exercise increases your HDL cholesterol (the "good" cholesterol) and decreases your LDL cholesterol (the "bad" cholesterol) in your blood.
Improves heart function: A stronger heart doesn't need to beat as fast and pumps blood more efficiently, which means improved blood flow in the body.
Reduces risk of osteoporosis: Weight-bearing aerobic exercises (walking) reduce the risk of osteoporosis.
Improves muscle mass: Muscles move your body, the healthier the muscles are, the better you move.
Increases calories burned: More calories burned means more weight lost.

This does not include all the emotional and aesthetic benefits you get from a few good runs or workouts on the elliptical (less stress, more sleep, improved sexual performance etc.). Now that you know the benefits, check out some of the cardio workouts I have created.

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Health Benefits of Wine: Red vs. White

FitSugar — Thu, 23 Jul 2009 12:00:41 -0700

Have you been wondering, while sipping on your Chardonnay, if white wine offers all the benefits of red? You're in good company, for the New York Times has been wondering this as well.

If you prefer a light Pinot Grigio, you are missing out on many of the antioxidants found in grape skin, like resveratrol, which may help keep you get slim as well as protect your heart. There are less flavonoids, beneficial micro-nutrients found in the skins as well. All that being said, there have been few studies comparing the two. The whites with the highest amounts of flavonoids are made from granache blanc grapes in the Mediterranean regions: Spain, southern France, and Sardinia. Regardless of the shade of wine you prefer, to reap the health benefits of the wine, women should limit their intake of wine to one glass a day.

What are you drinking these days?

7 Health Benefits of Having Sex

FitSugar — Mon, 15 Jun 2009 05:50:00 -0700

There are only so many hours in the day for getting physical. Skipping the gym for a little romp isn't something you should do every day, but when you do choose getting sweaty in bed over the exercise bike, you're still burning calories and benefiting your health.

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10 Surprising Health Benefits of Sex

FitSugar — Sun, 16 Nov 2008 03:00:00 -0800

I'm sure you can agree that after a romp in the sheets, you always feel happier and more relaxed. Aside from those emotional benefits, check out WebMD's list of 10 health benefits of sex.

Relieves Stress: The calming effect of sex has a positive impact on your blood pressure.
Boosts Immunity: Did you know that having sex once or twice a week has been shown to increase the levels of the antibody immunoglobulin A (IgA). This is responsible for helping you fight against infections such as colds.
Burns Calories: A half hour of sex burns 85 calories. That beats going to the gym, huh?
Improves Cardiovascular Health: For guys, having sex two or more times a week reduces their risk of a fatal heart attack.
Boosts Self-Esteem: Having sex makes people feel better about themselves. If a person already has a good self-esteem, having sex raises it even more.

Want to see the rest? Then read more.

Improves Intimacy: When you have sex, the level of the love hormone in your body known as oxytocin increases. This hormone has been linked with the need to nurture, bond, and be generous.
Reduces Pain: With the heightened level of oxytocin, endorphins are released which help relieve pain from headaches, arthritis, and also PMS symptoms.
Reduces Prostate Cancer Risk: Guys who have frequent ejaculations (five or more a week) when they're in the 20s reduce their future risk of prostate cancer by one third.
Strengthens Pelvic Floor Muscles: When women perform pelvic floor exercises known as Kegels during sex, they enjoy more pleasure, but they also reduce their risk for incontinence later in life.
Sex Helps You Sleep Better: Thanks to that oxytocin, aside from relieving pain, it also helps you have a good night's sleep.

With all those reasons, I say go ahead and get physical!

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5 Reasons to Stop After One Glass of Wine

FitSugar — Fri, 20 Jun 2008 12:00:00 -0700

When drinking red wine, I enjoy my glass knowing I am reaping some health benefits with each sip. As with everything, moderation is key, and drinking more than one glass a day can tip the balance and be detrimental to your health. Here are five reasons to stop after having just one glass of wine.

One glass of wine a day can reduce you risk of having a heart attack, but two glasses of wine a day increases your chance for developing breast cancer.
One glass of wine a day can increase bone strength, but two or more glasses daily can weaken bones. This decrease in bone density can put you at risk for developing osteoporosis.
One glass of red wine a day may help you stay thin, but two or more glasses a day may raise the fats found in your blood.

To see my final two reasons, read more.

Drinking wine in moderation may help improve your ability to create and maintain memories, but two or more glasses, especially when coupled with tobacco use, can hasten the onset of Alzheimer's.
Drinking one glass of wine a day can lower your chances of having a stroke, but drinking more can raise your chances of having one.

If you use the health benefits of wine to justify or rationalize having a glass, stick to the one 4-oz. glass. Moderation is key when it comes to drinking alcohol. A little bit does the trick, but a little more than that can be risky.

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Back to Basics: Benefits of Sports

FitSugar — Tue, 17 Jul 2007 09:30:00 -0700

As kids we are encouraged to get involved in sports because not only are they great physical motivators, they are also great mentally and for team building. As adults, we may have our team building skills under control, but still would love to get the physical benefits of playing sports.

Just in case you forgot, here are some basic sports that you may want to get involved in:

Soccer is great for the sticks. All that sprinting gives your legs and glutes a workout, which is also a great workout for the heart. Kicking and throwing the ball works your arms and abs to help you keep balance. You'll also use some smaller muscles in the ankle, knee and hip.
Water Polo is not for beginner swimmers, but is a great full body workout. This tough sport is one where your legs never touch the pool floor. Swimming builds strength in your legs and shoulders, and passing and shooting the ball works the back and chest. Water polo also can get your heart pumping for a great cardio workout as well. Despite the fact that the game never really stops until it's over, it is considered a low-impact sport and it has a low rate of injury (minus the occasional elbow to the face). It could even be a great place to meet someone too -- My brother met his wife during an intense game of water polo.
Basketball is not just for tall all stars. Shooting baskets and passing and dribbling the ball will help strengthen arm muscles. It's great for toning up the lower body too -- Think of all the running, jumping and fancy footwork involved. Running back and forth across the court also provides a good cardio workout, this is why you probably had to do basketball drills in gym class as a kid.
Tennis is a fabulous method of burning serious calories due to the high intensity bursts that typically occur during a good tennis match. Beginners may need some practice before seeing this benefit. Swinging, smashing and hitting the ball are fabulous for strengthening your upper body as well as your legs.
Golf is a great way to get in a good dose of walking (considering you ditch the cart). Swinging helps strengthen legs and hips and can increase flexibility in your shoulders, arms, wrists and hands. As long as you can keep your temper under control, golf can also be a major stress reliever.