FitSugar

Get Back Into the Swim of Things

FitSugar — Fri, 11 Jun 2010 07:30:52 PDT

It's Summer, and that means pool time. Besides being a fun recreational activity, swimming is a great way to burn calories and stay cool. And since getting back into the routine of swimming can feel a little daunting, I made a workout for you. I think it's a good idea to have your exercise plan in hand when you work out, so print this page and take it with you to the pool. If you're new to swimming, here's a beginner swim workout to get you started.

To check out the workout, continue reading.

Get It Up, Your Heart Rate That Is: Swimming Sprints

FitSugar — Thu, 09 Oct 2008 05:30:00 PDT

Many of us are starting to move our workouts indoors. Temperatures are cooling off and daylight is becoming increasingly limited; the days are going to get even shorter. One way to move your cardio inside is swimming and here is a fun workout to try. Sprinting intervals are not just for running; they're great for the pool too. I suggest adding some sprints into your swimming workouts to keep things fresh and challenging. Check out this simple workout and try it next time you head to the pool. Better yet, print it out and use it as your excuse to head to the pool. I have even added some kicking sprints to target your legs too.

To see the workout, just

Warm up:
100 yrds Freestyle - easy
50 yrds kick Freestyle
50 yrds kick Backstroke
50 yrds kick Breaststroke
100 yrds pull* Freestyle

The Main Event:
200 yrds Freestyle

Sprints
8 x 25 yrds alternating Freestyle, Backstroke, Breaststroke and Butterfly***
(rest :10)**

200 yards Freestyle

Kick Sprints
4 x 25 yrds Freestyle kickboard sprint
(rest :20)
4 x 25 yrds Breaststroke
(rest :20)

200 yards Freestyle
100 yards Breaststroke

Cool Down:
50 Backstroke
50 pull Freestyle
100 Freestyle - easy

* Pull: Hold a buoy with your legs and use only your arms to swim
** Rest the listed amount between reps/laps
***If you don't swim Butterfly, substitute Freestyle

This workout is 1650 yards, a mile. A swimmer's mile is 1500 meters, or roughly 1650 yards - 66 lengths in a 25 yard pool.

Fit's Tips: If you are new to swimming check out this beginner's program to get you from sitting on the side of the pool to swimming a mile.

ExerciseTV: Jump Rope Jam

FitSugar — Tue, 06 Nov 2007 15:24:55 PST

Jumping rope is all the rage these days and a great element to add to your circuit training. Here is a short jump rope routine I found over on ExerciseTV. They were generous enough to share this video with me and to sponsor this post.

So what are you waiting for? Get your heart rate up with this short jump rope jam. You don't even need to use a jump rope; as long as you are jumping along you still benefit from the exercise without having to worry about getting all tangled up!

You should definitely check out the extensive video library at ExerciseTV. There is no reason to ever be bored with your workout again!

Get It Up, Your Heart Rate That Is: Elliptical Intervals

FitSugar — Wed, 10 Oct 2007 09:30:00 PDT

The elliptical is a great way to get in a good workout, especially for anyone looking for something a little more low-impact on your joints. Try out this interval workout I've put together and, for an added benefit, hold on to the handles for one minute and let go for the next. Continue to do so through the entire workout.

00:00-05:00 Level 3, Warm-up
05:00-06:00 Level 5
06:00-07:00 Level 10
07:00-09:00 Level 6
09:00-11:00 Level 10
11:00-14:00 Level 7
14:00-17:00 Level 10
17:00-21:00 Level 8
21:00-25:00 Level 10
25:00-30:00 Level 9
30:00-35:00 Level 12
35:00-40:00 Level 3, Cool-down

You can also do this on a Precor Trainer; just try to keep the ramp at a moderate level. Try it out and let me know what you think in the comments section below. Enjoy!

Source

Get It Up, Your Heart Rate That Is: Shorty Intervals

FitSugar — Thu, 04 Oct 2007 08:45:00 PDT

Recent research out of Australia has found that eight seconds of intense cardio followed by twelve seconds of moderate cardio for twenty minutes enabled women to lose three times as much fat than those who went about their cardio at a steady pace. It's basic interval training, but in very, very short intervals.

When doing interval training, you need to work with your own Rate of Perceived Exertion or RPE and work between easy (1-3), medium (4-7) and hard (8-10) amounts of exertion. Since I am a numbers gal I like using a heart rate monitor more. For these Intervals you're going to be working between intensity levels of Fat Burning, Endurance and Performance Training. To find your heart rate zones check out Fit's Calculator.

So try it out on the stationary bike, treadmill, rowing machine or in the pool:

00:00-05:00, Warm-up, RPE 1-3
05:00-05:08, RPE 8-10
05:08-05:20, RPE 4-7
05:20-05:28, RPE 8-10
05:28-05:40, RPE 4-7
05:40-05:48, RPE 8-10
05:48-06:00, RPE 4-7
06:00-25:00, Repeat step two 19 more times
25:00-30:00, Cool-down, RPE 1-3

All the switching is a sure way to keep you busy throughout your workout. So try it out and let me know what you think.

Enjoy!

Source

Insanity's Shaun T's Last-Minute Diet and Exercise Tips

Leta Shy — Thu, 24 May 2012 16:34:46 PDT

Shaun T, the personal trainer who's motivated millions with his at-home workouts, knows how to get people in shape in a short amount of time. After all, his Insanity workout program promises incredible results in just 60 days of sweating and jumping in front of your TV.

With Summer a mere few weeks away, we spoke with Shaun about how to get in shape for anything - whether it's a beach holiday, wedding, or event - when you've only got a little time. Find out his recommendations below!

Watch your drink calories: "Don't drink your calories. That's the number one rule of thumb: not to drink your calories. It will eliminate so many calories in your body. Everybody knows that sugar that's not burnt off eventually turns into fat," says Shaun, who's also holding live workouts nationwide to promote his partnership with Powerade Zero. Shaun recommends portion control and cutting the amount of sugars and carbs in your diet in half, but "still ensure you have enough energy during the day," he says.

Kick it up a notch: "If you're a person who works out at the gym, try to take [fewer] breaks," Shaun recommends. "If you're a weight lifter, while you're not doing weights, try to do some different cardio exercise in between to try to ramp up the calorie burn."

Keep reading for more of Shaun T's last-minute diet and exercise advice!

Barre Workouts are Expensive! Try This At-Home Alternative Instead

Self — Wed, 23 May 2012 04:23:06 PDT

We are pumped to share one of our favorite stories from Self here on FitSugar!

Barre classes may make you easy on the eyes, but at $20 or more a pop, they're definitely not easy on the wallet. Rather than take a second job to pay for our latest fitness addiction, we turned to Beverly Hill-based Cardio Barre instructor Stacey Bosworth to get the inside scoop on scoring a long, lean dancer's body in your living room. "This at-home workout is effective because it targets the whole lower body. Cardio Barre is amazing because it is a no-impact workout that allows you to lengthen and strengthen your muscles while burning fat. It will also help increase your flexibility and strength," says Bosworth.

Celebrity devotees, including Dakota Fanning, Neve Campbell, and Heather Morris, can all attest to the fact that Cardio Barre has given them "a lifted tush and leaner, dancer-like legs!" Incorporate these three moves into your regular routine three times a week for maximum results.

Butt Blaster
Come down to the floor on both forearms with your knees bent. Your left hip is directly over your left knee. Your right leg is bent to a 90-degree angle with your foot flexed. Extend your right leg toward the ceiling as if you were pushing the ceiling away from you (see photo above). Bring your right leg down past your left hip and then back up toward the ceiling, keeping your leg parallel to the floor with your kneecap pointing toward the ground and your foot flexed. You are doing a full range of motion, trying to imagine extending your leg all the way through the ceiling.

Keep reading for more barre moves you can do at home!

Overlooked and Underappreciated: How to Use the Rowing Machine

Leta Shy — Wed, 16 May 2012 13:25:42 PDT

The rowing machine can be intimidating, but once you get the hang of it, it's an effective way to spice up your cardio routine. But while the rowing machine, also called an ergometer, is a calorie buster (about 280 calories in 30 minutes for an 130-pound woman) and a good leg and core workout, improper form can lead to back injuries if you're not careful. Read on for our tips on proper rowing form.

Before you start, there are a few things to note about using the rowing machine. Make sure you wear formfitting clothes, otherwise you risk getting fabric caught in it while working out. Don't set the resistance too high - experienced rowers generally use the rowing machine at 3-5 during their workouts, so setting the machine at 2 or 3 is perfect for a beginner. Keep your strokes per minute somewhere in the low- to mid-20s as well.

There are different ways to measure your workout, so use the change display button on your machine to track your strokes per minute, calories burned, kilometers traveled, or your split (how many minutes it takes you to travel 500 meters).

Beginning Position

For your first row, set the resistance low while you figure out your form, then slowly ramp it up on subsequent rows.
Secure your feet on the pads with the straps tight enough so your feet don't move around as you slide.
Bring your knees up and slide to the top of the machine. Grab the handle using an overhand grip, but don't hold too tightly.
Pull the handle with you as you slide to the end of the machine. Your legs should be straight, but knees should still have a slight bend in them so they aren't locked. Lean back slightly and pull your hands up to your chest, holding the handle so it is right below your breasts, with elbows pointing down against your sides. This is the position where you should begin your workout, and it's also your ending position once you complete a full stroke (see below).

Keep reading for the rest of our tips for proper rowing machine form.

4 Coffee Break Tips to Boost Your Energy (It's Not Just About Caffeine!)

Self — Wed, 16 May 2012 04:15:34 PDT

We are pumped to share one of our favorite stories from Self here on FitSugar!

Are the words "coffee break" kind of an oxymoron to you? Probably so if you are just guzzling your grande while you are still at your desk and barely even looking up from your work. While it's true that caffeine can provide you with a jolt of energy, taking an actual break to enjoy your coffee could be the key to getting a better energy buzz from your cup of joe.

The folks at Gevalia introduced me to the idea of fika, the traditional Swedish coffee break that Swedes take two times per day to enjoy a cup of coffee and a snack. Self has reported that taking a true coffee break can leave you feeling happier and more sociable. I thought the idea sounded interesting and I gave it a try for myself and found that I felt more energized from the combination of stepping away from my work and drinking the coffee than I normally do from just downing my java on the go. Read on for some ways you can enjoy a fika of your own.

From the Community: Tank Top Arm Workout

Fit Community — Sat, 12 May 2012 15:45:02 PDT

Reader FitFabCities has a tank top workout for you to do at home - all you need is a pair of weights! She shared it with us in our FitSugar Community.

With Spring here and Summer around the corner, what could be better than a printable workout designed specifically to help you get tank top arms? I love this season's sleeveless tops and maxi dresses, but after a long Winter of sweaters and long-sleeve blouses, my arms could use a little toning. (Truth be told, I'm pretty self-conscious about my upper arms so I love exercises that focus on shaping my shoulders and triceps.) Add this workout into your regular cardio routine or some lower body strength work (like the Perfect 10 Lean Legs Workout). All you need is a pair of dumbbells and you'll be sporting fabulous toned arms in your favorite outfit this Spring and Summer!

Happy Workout!

You can get the printable version with exercise descriptions and tips here.

Share your own workouts, find a new one, or just get inspired in our FitSugar Community!