FitSugar

Get It Up, Your Heart Rate, That Is: Elliptical Speed Play

FitSugar — Wed, 07 Oct 2009 03:47:11 -0700

When it comes to which type of cardio machine you all prefer, the elliptical won by a decent margin. To celebrate the machine, I created this workout. It's rather straightforward (that's a clue that there's no backward pedaling in the workout), but fun due to all the speed changes. Check out the speed-play workout when you read more.

Time	Resistance	SPM*
00:00-3:00	3	130	Warm up
03:00-5:00	5	140	Warm up
05:00-06:00	7	140-150
06:00-07:00	7	150-160
07:00-8:00	7	160-170
08:00-9:00	7	170-180
09:00-10:00	7	180-190
10:00-10:30	9	190-200	Sprint
10:30-12:00	7	140-150
12:00-12:30	9	190-210	Sprint
12:30-14:00	7	140-150
14:00-14:30	9	200-210	Sprint
14:30-16:00	7	140-150
16:00-16:30	9	200-210	Sprint
16:30-18:00	7	140-150
18:00-18:30	9	190-200	Sprint
18:30-20:00	7	140-150
20:00-21:00	7	180-190
21:00-22:00	7	170-180
22:00-23:00	7	160-170
23:00-24:00	7	150-160
24:00-25:00	7	140-150
25:00-27:00	5	130-140	Cool down
27:00-30:00	3	130-140	Cool down

*SPM = Strides Per Minute
If you have trouble slowing down in the recovery periods after sprinting and during the cooldown, try going hands free. This will force you to go slower and challenge your core. Click here to print a photo-free version of this speed-play workout to take to the gym. And another thing, my elliptical has a set incline of about 20 percent so work in that range if you can.

Get It Up, Your Heart Rate, That Is: Fartlek

FitSugar — Tue, 18 Aug 2009 04:30:55 -0700

Playing with speed on your run is a fun and effective way to work out. When the Swedes do it they call it fartlek. How could a word that sounds so silly not be fun to put into practice? Fartlek means "speed play" and is a form of interval training, using sprints varying in length from eight seconds to two minutes. This type of training is great to do in urban areas using blocks and half blocks as physical markers for the end of your sprinting time.

Check out a fartlek workout I have been playing with lately when you read more.

Activity	Duration	Details/Recovery Time
Warmup	3 minutes	Brisk walk
Warmup	5 minutes	Jog
Easy speed*	5x 1 minute	1 minute recover**
5x Sprints	1 block length	1 block length recover
4x Short sprints	20 seconds	1 minute recover
Cooldown	5 minutes	Jog
Cooldown	3 minutes	Brisk walk

*Easy speed is not a full sprint, but running at a fairly quick pace
**Recover means jog, so your heart rate can slow down

This workout is a rough guide, but you get the idea. Speed play is very flexible and you can work your urban environment into a plan by using blocks, fire hydrants, or street lights to keep track of distances for sprints. Run at an accelerated pace to a bench ahead and then do a full-out sprint to the corner, then recover by jogging past three street lights. It's kind of like playing Candy Land, but you get to make up all the rules.

Get It Up, Your Heart Rate, That Is: Full Body Elliptical

FitSugar — Tue, 04 Aug 2009 05:50:14 -0700

When it is hot and humid, the gym beats skipping a workout for weather-related reasons. The elliptical with moving handles can provide a full-body workout: arms, legs, and core. I like to change it up on the elliptical to take full advantage of the versatile machine, and this workout does just that.

When you let go and work with no hands, focus on your core. Place your hands on your hips and keep the movement as smooth and steady as possible. Using the the handles in different ways will challenge your upper body. Push the handles to work your chest more, and pull the handles with focus more on your back. When the workout simply says "hands," move your arms fully with power to get your upper body working with your lower body. Going backwards on the elliptical is a nice way to focus on the glutes and hamstrings working.

Check out the workout.

Get It Up, Your Heart Rate That Is: Swimming

FitSugar — Mon, 27 Jul 2009 09:00:13 -0700

I know many runners and cyclists who though tempted by the triathlon ultimately skip these races because they're intimidated by the swim. I found a useful piece of advice about training for tris in, of all places, Runner's World.

Swimming, unlike running, is considered a "skill sport" similar to tennis or golf so technique is important. Taking lessons to hone your stroke is helpful, and long sessions of laps might not necessarily be the best way to train. Many tri coaches recommend interval training with sprints so you challenge your speed, before tiring and losing your form.

Here's a workout I have been doing lately. It is mostly freestyle, but I like to add a little backstroke to work my muscles in a different way.

Check out the workout.

Get It Up, Your Heart Rate, That Is: Treadmill Hills and Legs

FitSugar — Thu, 16 Jul 2009 08:00:35 -0700

If the Summer heat is forcing you to work out indoors, here is a treadmill workout that will certainly bust through your cardio-machine boredom.

Next time you're at the gym, try this hill climbing treadmill workout combined with a bit of strength training that will blast away calories and really work the muscles in your lower body. This workout will certainly help get your backside ready for the beach.

Check out the workout.

Get It Up, Your Heart Rate, That Is: Sprint Intervals at the Track

FitSugar — Thu, 11 Jun 2009 10:00:00 -0700

Interval training is key for torching calories and increasing your speed. Intervals are tough, but they work your body and prepare you well for the races ahead - it is racing season, after all.

Even if you don't like to race, intervals are a great way to add spark to your running routine and help you move past a weight-loss plateau. I wish I could say that I love this workout, but that would be a lie. Just ask my running buddy to tell you how I curse when doing this interval sprint. I can, however, easily admit that I love how I feel afterward, and I love that I burn over 450 calories while doing it.

To see the workout, read more.

This interval training involves sprinting, so run as fast as you can. But this workout can be a little confusing, so before you start, mentally divide the track into four equal quarters since you will be running 100-yard sprints at different points around the track. This is not a beginner workout and you should have a strong running/aerobic fitness level before doing this workout.

Warmup
Four slow laps around the track
Dynamic warmup

20 high-knee marching steps
20 booty kicks
Skip 20 steps
Skip with kick 20 steps
20 heel walks
20 toe walks

Intervals
Jog 400 yards (one lap at most tracks)
Sprint 100 yards
Recover* 400 yards
Sprint 100 yards
Recover 300 yards
Sprint 100 yards
Recover 200 yards
Sprint 100 yards
Recover 100 yards
Sprint 100 yards
Recover 400 to 800 yards

Repeat workout one more time!

Cooldown
Jog two laps
Stretch

*You can walk or jog slowly during the recovery period

Try the workout and let me know what you think. Running intervals like this has definitely made my steady-paced, longer runs feel dreamy.

Source

Indoor Mini Triathlons at the Gym

FitSugar — Fri, 08 May 2009 05:50:00 -0700

If you really want to challenge yourself physically and mentally, signing up for an Ironman triathlon is the way to go. This mutli-sport competition involves three astounding events: a 2.4-mile swim (77 laps), a 112-mile bike ride, and a 26.2-mile run. Whether you're training for a triathlon or just want to switch up your cardio routine, Sugar user mamasitamalita had a brilliant idea.

Complete a mini triathlon inside at the gym. Spend 15 to 20 minutes in the pool, then move to the stationary bike for same amount of time, then hop on the treadmill for the last leg. Or you can change up the "events" and use the stair climber, the rowing machine, or the elliptical. She says, "It's an especially good way to get back in shape if you haven't worked out in awhile." Not only is it a good idea to do at least three types of cardio throughout the week, but it's even better to do three different types in one workout. Thanks for the idea!

Source

Get It Up, Your Heart Rate, That Is: Elliptical Incline Booty Workout

FitSugar — Mon, 23 Feb 2009 08:00:00 -0800

Due to a slow going construction project, my husband's elliptical is living with some neighbors. They love it, but we miss it. At the gym recently, looking to work my backside while getting my heart rate up, I did this elliptical workout and played with the incline. Our home machine has a fixed incline, so I have to say it was fun and exciting to work the ramp up and down. I really like how upping the incline makes the glutes work. I found that working with the incline above 15 hurt my knees though, so I never took the ramp to its maximum height. While doing this workout, to ensure that your backside is fully reaping the benefits of working the incline, keep your heels down while working out.

To see the 35 minute workout, just read more.

Time	Resistance	Incline	SPM*
0:00-2:30	3.0	5.0	110-130
2:30-5:00	5.0	7.0	120-130
5:00-10:00	9.0	11.0	130-140
10:00-15:00	9.0	13.0	130-140
15:00-20:00	9.0	15:00	130-140
20:00-25:00	11.0	15.0	120-130 / Go BACKWARD
25:00-30:00	9.00	15.0	130-140 / Go FORWARD
30:00-32:30	5.0	5.0	120-130
32:30-35:00	3.0	5.0	120-130

*SPM = Strides Per Minute
Click here for a printable version to take to the gym!

Get It Up, Your Heart Rate That Is: At Home Cardio

FitSugar — Thu, 27 Mar 2008 04:00:00 -0700

I have had a few requests for an at home cardio program involving no machines. Here is a short, fun, and hard cardio workout I just dreamed up and tested. I loved it! My legs and arms both feel worked. Check it out! The only thing you need is a step and a jump rope, if you have no stairs in your house find a small bench to use, or just march in place with a bit more vigor. If you don’t have a jump rope just imagine you do and hop over your imaginary rope.

Exercise	Time / Reps
March in place	2 minutes
Step up	2 minutes
Jump rope	2 minutes
Stretch	Hamstrings, Quads, Calves, Inner Thighs

That wraps up the warm up. To see the rest of the workout, read more.

Jumping jacks	2 minutes
Squats	1 minute
Side lunges	10 sets
Jumping rope	1 minute
Jump squats	15 reps
March in place	1 minute
Burpees	15 reps
March in place	1 minute
Walking lunges	10 sets
Squats	1 minute
Jump rope	1 minute
Jump Squats	15 reps
Jump rope	1 minute
Step up	2 minutes
March in place	2 minutes
Push ups	20
Ab work	5 minutes
Tricep dips	30

This workout is definitely not low impact, and if you have downstairs neighbors it could seriously bother them. Take care of yourself and your knees. Remember to stretch your entire body post workout.

Source

Get It Up, Your Heart Rate That Is: Running With Sprints

FitSugar — Wed, 19 Dec 2007 04:00:00 -0800

Are you guilty of putting on cruise control while running on the treadmill 30 minutes without ever touching the resistance, incline or speed? I'll admit it - from time to time, I do this but in the end I always find it extremely boring. Instead of sticking to just one speed, try including a few quick high-speed intervals to your workout that are a sure way to really get your heart pumping.

Time	Speed (mpr)	Incline (%)	Rate of Perceived Exertion (RPE)
00:00-05:00	3.0	1	1-3
05:00-09:00	5.0	1	4-7
09:00-10:00	6.0	1	8-10
10:00-14:00	5.0	1	4-7
14:00-15:00	6.5	1	8-10
15:00-19:00	5.0	1	4-7
19:00-21:00	7.0	1	8-10
21:00-25:00	5.0	1	4-7
25:00-30:00	3.0	1	1-3

Fit's Tip: If this is too easy or too hard, just adjust the speed to fit your level. If you want to do this workout while running outside, then use the RPE column to determine how fast you should be going.

Source