FitSugar

Why Does My Body Shake?

FitSugar — Fri, 09 Feb 2007 08:45:00 -0800

Sometimes during certain exercises, my muscles quiver involuntarily, especially when I'm doing ab work. Does this happen to you?

Good news: That shaking means you're working and strengthening your muscles. But it's also a sign that the muscle is not accustomed to the demands you're putting on it.

The trembling indicates how the muscles grab and release one other as they lengthen and shorten during the exercise. But that action will become smoother, and the shaking will stop, once the muscles become more used to the activities you're doing.

Although the shaking isn't dangerous, the fact that you're putting extra demand on the muscles could result in some soreness the next day. The soreness reflects the fact that there's some muscle damage, but when the body repairs it, you come back fitter and stronger in the end, so it's a good thing.

Just think - If you do the exercise everyday then you will get stronger and shake less. Test that theory by doing the 4 minute short, sweet and complete ab routine everyday.

Fit's Tips: So don't overexert yourself too much. If you find yourself quivering from the start, take the intensity down a bit, and ease your muscles into working harder gradually.

You Asked: Why Do I Shake During Hard Exercises?

FitSugar — Mon, 02 Nov 2009 05:50:00 -0800

Dear Fit,
I tried out a new strength training class at my gym, and it was awesome. It uses dumbbells, resistance bands, gym balls, and mat exercises to tone your whole body. There were definitely a lot of new moves I'd never done before, and during one of the exercises, where you're balancing on your bum in a V-position, and lowering your torso and legs toward the floor, I was shaking uncontrollably. It was kind of embarrassing. This happened during some other really challenging moves, and I'm wondering why this happens, if it's bad for me, and if it'll ever go away.
-Trembling and Shaking

There are two things you should know about your body shaking. One, it's completely normal, so it's nothing to be embarrassed about and I bet if you had looked around you would see your classmates trembling along with you. Learn the second bit of info about shaking when you read more.

Your body shaking during strength training isn't a bad thing. It just means that your muscles are working hard and are not used to the demands you're placing on them. Meaning they're just not strong enough yet. The trembling is caused by your muscles grabbing and releasing one another as they lengthen and shorten. Once your muscles become accustomed to doing these new exercises, that action will become smoother and your trembling will stop.

Since quivering means that your muscles are hard at work, you just want to be careful not to overdo it, since you can end up tearing a muscle. Gradually work your way up to challenging exercises. Either do modifications, less reps, or hold difficult positions for less time. Keep up with the class, and as your body becomes stronger, you'll be able to say sayonara to the shaking.

Any other shakers out there? Tell me the move that gets ya!

Celebs Like to Shake It

FitSugar — Fri, 30 Oct 2009 05:50:58 -0700

At first, the Power Plate seems like another gimmicky weight-loss product, but its website features endorsements from fit celebs like Madonna, Courteney Cox, and Hilary Swank. On top of that, it's used by over 60 college and pro sports teams, and the Police brought one with them on their reunion tour. That's some serious ~~celeb~~ street cred.

The secret behind the Power Plate is its vibrating plates. The manufacturer claims that if you stand on it for 10 minutes a day, three times a week, you'll lose weight, tone your body, and improve bone density. To really maximize the benefits of the machine, it's encouraged that you do the same exercises you would do on the floor - sit-ups, for example - on the Power Plate.

Cougar Town actress Cox says the Power Plate was essential in shaping her up for her new role: "The Power Plate machine has dramatically changed my workout. I know that every muscle in my body is being ignited in ways that you can't do with traditional training."

To see a video of Cox's trainer Michelle Lovett demonstrating the Power Plate, read more.

They call the technology behind the machine Acceleration Training: the vibrations transmit energy waves to the body that are able to contract muscles 25 to 50 times per second. This is suppose to help stimulate blood flow, work the muscles harder than ever before, and increase strength and flexibility.

Vibration training is not a new thing in the fitness world (remember the black rubber belts that used to go around the waist to shake off fat?), but it's been picking up steam especially as it garners more backing from the medical community and health professionals.

Studies done on the effects of vibration training show that if used properly, it's more beneficial at building lean muscle mass, improving weight loss, and increasing strength and speed than exercise regimens without vibration training. Researchers warn that the machines should not be used for more than 30 minutes a day due to health concerns about engaging the body in high-amplitude vibrations like back pain or blurred vision.

I remain a little skeptical, mostly because I can't get the Shake Weights infomercial out of my head, but my curiosity is piqued. My gym doesn't have a Power Plate yet, does yours? I'd love to hear what you think of this new workout.

Are You On the Twilight Diet?

FitSugar — Fri, 23 Oct 2009 10:00:27 -0700

Have you heard about the Twilight diet? At first I thought it was a term Twilighters - aka die-hard Twilight fans - used to describe their voracious appetites for all things Edward and Bella - books, movies, pictures, life-size Robert Pattinson cutouts - but it's actually related to food. Twilight vernacular is everywhere, even in the world of health and fitness.

I've written a little about Taylor Lautner's quest to bulk up for New Moon. In order to be a believable Jacob the werewolf, the young star was in the gym every day for two hours to put on the needed 30 pounds of muscle. "I had to eat every two hours," says Lautner. "At one point, my trainer said, 'Put anything in your mouth. Go to McDonalds get the biggest shake possible. I just need to get calories in you.' Because my body fat at the time was only, like, 7.5 percent"

Lautner's fitness routine is what the urban dictionary calls the Twilight diet:

Person A: Yo man, I wanna get ripped.
Person B: Yeah man, follow the Twilight diet!

I wonder what Michael Phelps and Venus Williams would think if they knew they were on the Twilight diet while training, and didn't even know it?

To hear about the "other" Twilight diet read more.

I was curious if the Twilight diet was actually being followed, and not only did I find out that it is, I also discovered that there is another diet with the same name - and it seemed to be at odds with the already mentioned Twilight diet! What's a fan to do?

In the first movie we are introduced to the Cullens, a family of vampires who resist their natural desire to feed on humans. This desire becomes even more exasperated when Edward Cullen falls in love with Bella, a human. Some Twilighters are using this narrative as a model of self-control in their own lives. If Edward and the rest of the Cullens can resist eating humans then they, the fans, can resist eating chocolate cake.

There are tons of posts on Twilight boards and blogs affirming that Twilight has been a catalyst for lifestyle changes. Apparently fans are so busy consuming everything Twilight, they have less time to eat. On top of this they are also adopting the Cullen's method of self-control. This combo has led to some serious weight loss - some fans have lost six pounds, while others claim 25.

I admit that the Twilight diet is an easy target, but you can also look at it as inspiration coming in many different forms. For some it's a vampire series that spawns a lifestyle change. Odd? Perhaps. But it's great to see people making choices for the better, whatever the reason.

Have you ever found inspiration from an unlikely source?

Just Released: Three Fitness Video Games For the Wii

FitSugar — Mon, 12 Oct 2009 03:00:47 -0700

Confession: I love playing video games - I especially love them on the Wii because I get to move, jump, and shake myself into a tizzy. Three fitness games were released for the Wii this last week and even though it's not like doing the real deal outside, the games are a fun way to burn calories and whip your bod into shape.

Nintendo Wii Fit Plus ($20) Wii Fit Plus is Nintendo's follow-up to the popular Wii Fit. There are new exercises, balance board games, and strength and yoga activities, as well as targeted exercise routines for things like reducing tummy fat and toning your figure. A great improvement is the addition of a calorie counter - after you complete each exercise the game tells you how many calories you've burned.

To hear about the other two games, continue reading.

Yoga With Biggest Loser Trainer Bob Harper

FitSugar — Thu, 24 Sep 2009 03:47:23 -0700

I gaze out past the middle finger of my left hand into the Hollywood Hills as my right quad quivers holding Warrior 2. This is when Bob Harper, trainer from The Biggest Loser, says, "You might be feeling a bit of heat in your thigh right about now." He's teaching a yoga class to a few bloggers and ladies of the press, and we all laugh as our legs burn.

You can hear Bob's charming smile even in his calm instructions leading us from pose to pose. He's a thoughtful teacher, with smart sensitive hands that gently mold you into correct positions. I've had a bit of a TV crush on him for years, and now after meeting him in person, I'm smitten. This yoga class and round table discussion were produced by Go With the Grain, and although carbs did come up (as well as protein, which Bob thinks is overrated), we mostly talked about the show, yoga, and a dash of musical theater. He mentioned the contestant Shay more than a few times; she was clearly on his mind. Having lived through each moment during filming, Bob doesn't watch the show but checks the ratings the following morning. He's also learned to avoid the online community boards: "They're so mean." He addresses the recent criticism about all the screaming on the show and shakes his head in dismay and bemusement about the clip of a tirade used on the Emmys.

Bob said there is so much of the action at the ranch that ends on the cutting room floor because it doesn't make for good TV. Which brings us to yoga. Quiet, slow yoga. He actually does a fair bit with his contestants because it's meditative. "It helps them own their bodies," he explains. Working with people that weigh over 300 pounds, Bob gets creative with props, using benches to help support Shay in Chaturanga. Ten minutes of sun salutations is often part of the exercise homework he gives his team.

To see if Bob and Jillian, his rival trainer on the show, are buddies, just read more.

Bob still teaches a Saturday spin class at a Crunch in LA and has participated in the SF to LA AIDS ride, so I asked him if he rides a road bike much. "I spin four to five days a week and get my cycle time there. Mostly, I like to ride my motorcycle." Who taught him to ride? Jillian. They hang out all the time. Cute.

As a personal trainer, we know Bob is into fitness, but food is a major part of the health picture. Growing up on a cattle farm, with "two coffin freezers full of meat," Bob is not into animal protein and believes in a plant-based diet. He feels too much emphasis has been placed on protein. He really wants people to focus on fruits and veggies, and of course grains. On the show, he tell contestants that life on the ranch is the little picture. It's extreme. Going forward with their lives after The Biggest Loser they're going to need to find balance. Which is what we all need, especially when doing the standing splits to end a series of standing poses he taught in his class.

Obviously, I am big fan of Bob's - are you? How was your last yoga class? Ever taken one with a celebrity yogi? Share the details in my Yoga Stretch and Tell group.

I Don't Buy It: Shake Weight

FitSugar — Sun, 23 Aug 2009 03:30:00 -0700

Who isn't looking for a quick and easy way to get toned arms? That's just what the Shake Weight ($20) promises - in just six minutes a day. Weighing in at just 2.5 pounds, it supposedly tones your upper body faster than regular dumbbells. I'm not buying it though. I'm sticking with regular hand weights since they're effective and don't require you to gyrate your body up and down. Dumbbells are also fairly inexpensive, easy to use, and offer more variety since they come in a range of weights. Another plus is that you can use dumbbells to tone just about every part of your body, depending on how you use them. The Shake Weight only works your upper body (if it works it at all).

If you aren't convinced and want to learn more about the Shake Weight, check out the infomercial when you read more.

DVD Review: Zumba Total Body Transformation System

FitSugar — Fri, 31 Jul 2009 03:00:33 -0700

If your home fitness routine is feeling a little dull, you can seriously spice up your workouts by having a Zumba party in front of your DVD player. Zumba is a dance workout that doubles as a tasting tour of popular Latin dances, from salsa to samba. You can experiment with shaking your hips and hone your shoulder shimmy with no one watching but your dog with the Zumba Total Body Transformation System ($60).

This six-DVD set includes a basic workout, which is a 60-minute tutorial of the "basic" dance moves used in Zumba; a 20-minute express workout; two 50-minute dance workouts; a toning workout; and an abs workout. The set also includes two fitness toning sticks - lightweight dumbbells that double as maracas to help you get your rhythm on.

See what I thought of the workout.

Running Checklist: Upper Body

FitSugar — Thu, 07 May 2009 05:50:00 -0700

Exercise is a great way to relieve tension, but if you're running with your shoulders next to your ears, not only are you missing out on some of running's benefits, you're compromising your form as well. When out for your next run, take some time to mentally go through this checklist to ensure your upper body is relaxed and your form is up to par.

Shoulders: Your shoulders should be away from your ears, and slightly back to open your chest. If you find them raised try this little exercise: inhale and actively raise your shoulders toward your ears, and with a big, percussive exhale, let them fall. Repeat two or three times and as needed during your run.
Elbows: Your elbows should be bent to 90 degrees. This means that you should not be hitting your shoulders or your thighs with your fists.

To see the rest of the checklist, read more.

Hands: Your hands should be in a soft fist. A tense fist creates tense arms and wasted energy, as you recruit muscles that don't help your running. If you find your hands balled into fists, try this: lower your arms to your sides and open your palms wide for a few strides, give your arms a shake, then bring your hands back to running position. Hopefully they will be more relaxed.
Swing: Make sure your arms are not swinging past the mid-line of your body. Side to side motion in your arm swing steals energy away from your forward motion. Imagine holding a volleyball with your hands just above your belly button - that is as close to the center of your body as your arm swing should be.

Please share any tension-relieving tricks you use on your runs in the comments section below.
Source

How Marisa Miller Keeps Her Bikini Body in Shape

FitSugar — Thu, 21 May 2009 06:00:00 -0700

Marisa Miller is in a bikini-body league of her own. The Victoria's Secret model is flaunting her all-natural stuff on the June cover of Shape, and inside, the California surfer girl shares her tips and philosophies on eating and working out.

Marisa lives by this fitness-focused health mantra: "Working out is not a luxury, it's a necessity." She works hard to stay in shape, utilizing her home gym, taking Spinning classes at the gym, boxing with a trainer, and strength training with resistance bands when she's on the road.

To see what Marisa eats before exercising, read more.

Marisa fuels her workouts with healthy steel cut oatmeal with bananas or a protein shake made with soy or almond milk, yogurt, and organic fruit. She must know that eating these foods before working out burns more fat! Because she believes in never running on empty, Marisa keeps Gnu Flavor & Fiber bars handy for the days she has to jet out the door.

We may never look as smokin' as Marisa in a bikini, but taking her advice to make exercise non-negotiable will get us ready for baring our bods on the beach. Get started with my all-abs workout.

Visit Shape to find out what Marisa sips at the movies and how she handles mealtime with her husband who can eat anything.