FitSugar

Burn a Few More Calories: Take a Self Defense Class

FitSugar — Mon, 18 Jun 2007 09:30:00 -0700

Some of my favorite kinds of workouts are the ones that kill two birds with one stone. For example, I love getting in 30 minutes of cardio while watching the last episode of TopChef (yes, I watch that show too). I also love doing pull-ups and dips on the monkey bars while I am at the park with my kids.

Another way to get fit and accomplish something (aside from plain ol' getting healthy) while you're exercising is to take a self-defense class. Here's why: Your first defense in self-defense is to run (run Forest, run...), and we all know how good running is at burning calories. Your next defense in self-defense is to try to fight off a possible attacker, which means you'll be learning how to protect yourself with specialized moves. Perfecting moves such as the Hammer Fist and Elbow Shots is an excellent method for burning calories as well as empowering yourself too. Check around for self-defense classes near you. A lot of local YMCAs offer them as well as community centers, and even gyms, nationwide.

10 Ways to Burn More Calories This Summer

FitSugar — Fri, 08 Jun 2007 03:00:00 -0700

This summer, take advantage of all the great ways you can burn a few more calories. Here are ten simple ways that you can burn a few more calories in just 30 minutes this summer:

*Based on a 130 lb. person for 30 minutes of activity.*
Activity	Calories Burned
Fishing	118
Frisbee	89
Horseback Riding	118
Mountain Biking	251
Rock Climbing	236
Snorkeling	148
Softball	148
Surfing	89
Water Skiing	177
Whitewater Rafting	148

The best part? You should have fun burning those extra calories. So pull out the sunscreen and bug spray and start moving this summer.

Source

Burn More Calories This Week: Walk to Work

FitSugar — Thu, 25 Jan 2007 02:35:00 -0800

There are so many simple things you can do to burn more calories in one day, especially if you live and work in a city.

Instead of taking the subway, bus or cab to work. Walk. I am not saying do it everyday (especially if you're running really late), but try briskly walking to or from work at least once this week. If you like it, next week try doing it at least twice. Slowly build up to doing it all of the time.

Live too far to possibly walk and still make it on time? Well then you can still take the subway, but get off a few stops earlier and walk the rest of the way. You could burn upwards of 69* calories for every 15 minutes of briskly walking. You'll burn more if you're carrying a load, like your laptop and purse.

*Based on a 140 pound woman.

12 Ways to Burn More Calories

FitSugar — Mon, 07 May 2007 11:00:00 -0700

We are always looking for a few extra ways to burn a few extra calories.

Health.com is on it -- They have come up with a list of twelve ways you can burn more calories during your next workout:

Jog Through Water. It's one of the most strenuous activities you can perform, since water is about 12 to 15 times as resistant as air. Running at your hardest, you can burn about 17 calories per minute-at least twice as much as you would burn running on pavement.
Start Fast. Researchers at the College of New Jersey found that after a short warm-up, cyclists who punched up the intensity during the first half of their workouts and then cruised for the second half burned about 10 percent more calories than those who started slow and finished fast.
Warm Up Before You Lift. A short spin on a bike or jog on a treadmill (enough to get your heart rate up) warms your muscles and tendons and gets fluids flowing in the joints; this increases your muscles' elasticity, allowing you to handle heavier weights and endure a longer workout.
Sign Up For Hip-Hop. Surprising your body with a new dance or sport forces it to work harder because it's doing unfamiliar movements and using muscle groups in different ways. In the process, you'll burn more calories than you would by doing the same old routine.
Work Out in the a.m. Research has shown that people who exercise in the morning keep their metabolism elevated for hours and thus get a jump on burning calories. Studies also show that people who start each day with a workout tend to stick with their programs longer.
Fuel Up First. Grab a banana before you hit the gym, and it may actually help you slice off more calories in the long run. Shoot for 100 to 200 calories to nibble on: Yogurt, a piece of fruit, peanut butter and crackers, or half an energy bar are all excellent choices.

There's six more great ideas, so read more

Use the Surge Strategy. After a warm-up, push yourself a bit harder than usual for a short surge, then slow down to a more moderate pace to recover. Repeating this pattern several times in a single session will give you a higher calorie tally than you'd earn if you kept your pace steady.
Do a Triathlon at the Gym. Simply split your 30- or 45- minute workout into three segments-for example, pedal on a stationary bike, power-walk on a treadmill, and step onto an elliptical trainer for 10- or 15-minute bursts with no rest in between. You'll keep up your heart rate and increase the burn.
Take to the Sand. By walking or running on the beach, you'll use 20 to 50 percent more calories than you would going at the same pace on a hard trail or asphalt.
Don't Slouch. Propping yourself on your arms while you're using the elliptical trainer, stair-climber, or treadmill makes the routine feel easier, but it gives you a less-challenging workout. Be sure to maintain a neutral spine to protect your back, keep your abs tight, and go easy on the handrails.
Use Your Arms. To make the most of a 45-minute workout, try total-body activities such as rowing, swimming, or cross-country skiing. You can even gain a slight uptick by exaggerating your arm swing while you walk.
Tune in to Your Muscles. Concentrate on using your abdominal muscles, hips, and quadriceps to power up your walk. And when you come up during a crunch, instead of allowing your mind to wander, focus on contracting your abs and moving your ribs closer to your hip bones.

Source

10 Ways to Burn More Calories

FitSugar — Thu, 02 Aug 2007 04:00:00 -0700

We're all looking for ways to burn more calories on a daily basis. Sure you can sheer three sheep, but how practical is that really?

Luckily eDiets has come up with this practical list of 10 ways to burn more calories throughout your day:

When you first wake up, commit to 10 minutes of continuous exercise Choose only three movements and perform each in succession without stopping for 10 minutes. For example, you can perform modified push-ups on Monday, followed by crunches for your abs followed by stationary lunges. On Tuesday, you can perform free-standing squats with hands on hips, double crunches for abs and close-grip modified push-ups (hands 3-inches apart) for your triceps. All in 10 minutes! Just take a quick breather when you need it.
Perform timed interval walking in your neighborhood or at lunch. If it takes 10 minutes to walk to a certain destination near your office or in your neighborhood, try to make it in eight minutes. You can also do this first thing in the morning before work as well as on your lunch break.
If you have stairs in your home or in your work place, commit to taking the stairs a specific number of times. Tell yourself that you’ll take the stairs six or eight times (no matter what).
While seated, perform some isometric exercise to help strengthen and tighten your muscles. For example, while in a seated position, simply contract the abdominals for 30 seconds while breathing naturally. You can also tighten and contract your legs for 60 seconds. Perform about three sets per area. You’ll feel your muscles get tighter in just three weeks if you perform this a few times per week.

There are six more ideas, so read more

For about $15, you can invest in a pedometer. It’s a small device you can carry that records the amount of miles you walk per day. Each week simply try to add just a bit more to the mileage. For example, let’s say you walk one mile total during the day in the normal course of activities. Simply try to make it two miles total the following week. Just make a game of it. You'll burn more calories.
Tired at night and just want to sit in front of the TV? Try this technique: take periodic five-minute exercise breaks and perform some muscle-stimulating and calorie-burning exercise. For example, take five minutes and perform only ab crunches. Then, when it's time for another five-minute exercise break, perform modified push-ups for five minutes. Then for a final five-minute break, perform stationary lunges. Try to do as many as possible in five minutes and try to beat your amount of reps during each subsequent break. It won’t seem daunting because it’s only five minutes at a time, split over a 30 or 60 minute timeframe. Instead of rest breaks, you’ll take exercise breaks. You don’t really need to watch that new commercial do you?
How about performing one exercise movement per day for 7 to 10 minutes? For example, Monday: free-standing squats for seven minutes. Tuesday: chair dips for seven minutes. Wednesday: crunches and hip lifts off the floor for seven minutes. Thursday: modified push-up for seven minutes. Friday: stationary lunges for seven minutes. It’s quick, simple and teaches consistency.
Want things even simpler? Take the longest route every time you have to walk somewhere -- even if it’s to a co-worker's office.
Double-up the stairs. Every time you take the stairs, simply take a double step or every other stair. It will be just like lunges and the Stairmaster combined. Great for the legs and butt.
Perform any of the above with your spouse or a friend. I’m sure you can find someone who is in the same situation. The support will give you more motivation and you just may find that you can create even more workout time for yourself.

Which Summer Water Activity Burns More Calories?

FitSugar — Tue, 19 Jun 2007 14:30:00 -0700

This summer most of us have more opportunities to do more outdoor activities than during the chilly days of winter. Personally I love being out on the water, but do you know which summer water sport burns more calories?

Increase Your Pace Slightly and Burn More Calories

FitSugar — Wed, 28 Oct 2009 09:00:02 -0700

If you're trying to lose weight, cardio is your best friend. Workouts that get your heart rate up, such as running, biking, and using a cardio machine, are the best way to burn calories and reduce your percentage of body fat. Another fact to point out is that the faster you move, the more calories you'll burn. I'm not suggesting that you have to sprint through your entire workout - increasing your pace even a small amount will make a difference. Here are two ways to increase your speed when doing cardio.

Add intervals. After warming up, move at your usual pace for one minute, then increase your speed for one minute, then return to your usual pace for a minute. Repeat this sequence for 30 minutes, and then cool down. Need a plan to follow? Here are some interval workouts for all types of cardio. Remember, interval training is proven to reduce belly fat.
Increase your overall pace just sightly. Running at a pace of 5 mph (12-minute miles) burns 263 calories in 30 minutes. If you run a bit faster at 6 mph (10 minutes per mile), you'll burn 292 calories. It may not seem like a big difference, but if you run five times a week, you'll burn an extra 145 calories.

Increasing your speed when doing cardio won't take a lot more energy, but it'll sure make a difference to your body. You'll burn more calories, which translates to a slimmer, more defined frame. It will also help with your endurance, and make you stronger.

Fit Tip: Get Rid of the Remote

FitSugar — Thu, 18 Oct 2007 14:30:00 -0700

Somehow I feel like you guys are not going to love this tip, but I am going to throw it out there anyway.

Don't use your remote control [gasp]. That's right, get up and manually change the channels on your TV. Chances are you are going to get so annoyed that you'll just walk over to it and turn it off altogether and do something else, like say, go for a walk (ah, now you see my ulterior motive). However, if you're determined to watch TV, even if that means getting up each time you want to change the channel, change the volume, etc., then at least you'll be doing a little something more than just sitting there on the couch. Plus, you can burn about three times more calories than if you were using the remote.

Source

Morning Exercisers Burn More Calories

FitSugar — Thu, 05 Nov 2009 13:00:55 -0800

Whether you're a fan of daylight saving or not most of us have to live with that fact that it gets darker much earlier. That means if you used to sweat it out after work, you may have to rearrange your schedule and make time for it before your nine-to-fiver. Not too motivated to set your alarm early? Here's something that might perk you out of bed and help you deal with the new studies on exercise and weight loss. Researchers at Bangor University in the United Kingdom discovered that a.m. exercisers work out harder than those who exercise at other times during the day. That translates to more calories burned. Why is that? People tend to be more energetic and alert in the morning, and may also feel less rushed than those who squeeze gym time into the middle of their busy schedules.

That's not to say that morning exercise trumps exercise at other times of the day. If you're not a morning person or can't fit it in at that time, don't force it. The most important thing is to fit exercise in, period, whenever you can.

Tell me, have you switched to morning workouts because of daylight saving time?

FitSugar Roundup

FitSugar — Sat, 21 Nov 2009 05:50:03 -0800

You can go easy on the butter in your mashed potatoes when you use Yukon Gold spuds.
New Moon star Nikki Reed says hiking with her boyfriend is her fitness secret.
How well do you know the calorie counts of Starbucks's holiday drinks?
Worried about falling off the healthy wagon? Here are eight ways to get back on track.
I'm curious to know how many days a week you work out.
Ashlee Simpson-Wentz firmly believes in taco night and baby weights.
If you're starting to strength train, check out this guide to beginning weights for lifting.
Learn just how long you need to exercise in order to burn off a slice of T-day pumpkin pie.
I have some great gift ideas for the healthy cook in your life.
Learn a bit more about the fat-burning zone.