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Definition: Approach Shoes

FitSugar — Tue, 03 Nov 2009 12:00:49 -0800

Designed for scrambling up steep and exposed rock while being able to travel long distances, an approach shoe is a cross between a hiking boot and a rock climbing shoe. Most often used in mountaineering sports, the shoes are given their name because they reference the approaching path the wearer must take to get to a rock climbing destination. Depending on the area, the approach can be a mixture of walking, hiking, and scrambling up rocks.

Because there is often steep and exposed terrain (meaning there is a drop-off on one side of the path) encountered in rock climbing approaches, the shoes are more than just a hiking boot with a sticky rubber sole. The laces of an approach shoe usually extend down the entire area of the foot - like a climbing shoe - to ensure a snug fit that is helpful for getting up rocky terrain.

Approach shoes have a specialized sticky rubber sole that can adhere to rocks on a steeper gradient than a hiking boot would. The outer area of the shoe that surrounds the toe area - called the toe rand - is also made with this same sticky rubber for extra protection against scuffing and to perform well in situations where climbing is necessary.

Compared to a hiking boot, the sole of an approach shoe is made from softer rubber to ensure flexibility for scrambling up rocks. If you compare the sole of a hiking boot to an approach shoe, you'll notice that a hiking boot usually has deeper set lugs to ensure greater traction on dirt and ground. The flat, smoother surface of an approach shoe adheres better to rock than the lug soles of a hiking boot does - especially on slab terrain, which is vertical, flat rock lacking natural places to grip.

Definition: Crimping

FitSugar — Wed, 23 Sep 2009 13:30:10 -0700

Crimping is a type of hold used in rock climbing that relies only on the fingertips for support. It's characterized by the hyperextension of the first joint in the fingers and a contraction of the second joint. An easy way to picture this is to visualize your fingers bent at your first knuckle while grasping onto a small edge. As a rule, the technique is best used on holds that are no deeper than an inch to avoid unnecessarily stressing your tendons.

Source: Flickr User A_E_P

Back to Basics: Anaerobic Training

FitSugar — Thu, 08 May 2008 09:00:00 -0700

Anaerobic literally means "without oxygen." This doesn't mean the sensation of gasping for breath after you've climbed 15 flights of stairs; it is a little more complicated than that. It really just boils down to what fuel your muscles use to do whatever it is you are asking them to do.

For contrast, let me explain aerobic training. When you go for a long run, oxygen is released to metabolize, or make, energy for the muscles. So aerobic means with oxygen and is generally any activity lasting more than two minutes. When you exercise anaerobically, like sprinting, you're burning energy too quickly to use oxygen as fuel and your muscles turn their own stored glycogen into energy, without the help of oxygen. There is a price for this convenience; you only have 90 seconds to two minutes worth of stored energy in your muscles. Plus, as by product in that energy conversion your body makes lactic acid, which is responsible for that burning sensation you get in your muscles when working at high intensity.

Anaerobic conditioning helps with speed, strength and agility. Three very important fitness elements for athletes. In fact, anaerobic training was considered essential for elite athletes, but not important to average fitness folks. Times sure have changed because interval training, a mixture of aerobic and anaerobic exercise, has made its way to the masses. To add anaerobic training, adding sprinting intervals in your runs, bike rides or swims, you do need to have an aerobic fitness foundation.

Strength training, from push ups to leg presses, is also considered anaerobic.

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Back to Basics: What is Cardio and Why You Should Do It

FitSugar — Tue, 03 Jul 2007 08:45:00 -0700

Recently, I was dispensing advice about exercise and weight loss, as I am in the habit of doing. I was talking about the benefits of cardio and the person asked me point blank, "What is cardio?" That question was the inspiration behind this post, because sometimes we need to get back to basics.

Cardio is the popular nickname for cardiovascular exercise which is any activity that raises your heart rate. Meaning exercise make your heart work harder than it does when you are just sitting on the couch. You might be familiar with the term aerobic exercise, and cardio is the same thing.

When doing cardio you want to reach your target heart rate, starting with a warm up (slowing bringing your heart rate up) and ending with a cool down (slowly bringing your heart rate down). If you are not sure of what your target heart rate should be check out the FitSugar Calculator. It will help you determine your exercise parameters and tell you how to find your heart rate.

There are many benefits to doing cardio including reducing your risk of diseases as well as burning extra calories to aid weight loss and maintenance. Recent studies have even indicated that cardio exercise is good for the brain as well as the lungs and heart.

To see how cardio compares to other forms of exercise, read this post: Exercise Explanation. If you are looking for cardio programs to follow, oh boy do I have a bunch for you. Check out these cardio routines - they include workouts with treadmills, elliptical machines, trampolines and swimming. There is a little something for everyone.

The easiest way to add cardio to your life is running - all you need is a pair of shoes and a plan. The Couch to 5K program is an excellent place to start.

Any questions? Ask them in the comments section below.

Definition: Plyometrics

FitSugar — Wed, 23 May 2007 11:00:00 -0700

Plyometrics: Also known as jump training, plyometrics is a form of conditioning aimed at created controlled impact and maximum power and is used primarily by athletes.

This method involves stretching the muscles prior to contracting them and done correctly it strengthens muscles, increases vertical jump and decreases impact forces on the joints. Consciously practicing the technique of landing from a jump in a controlled environment teaches your body how to "land" and your muscles memory will kick in when you cannot focus all your attention on your technique (because you are chasing a rebound or opposing team member). It is great for sports that involve jumping like basketball, volleyball and tennis, but is also really effective for training to ski moguls (especially jumping sideways onto or a "step"). Upper body plyometrics are used to condition for boxing (pack a power PUNCH) and pitching in baseball.

Designed to increase muscular power and explosiveness, plyometrics are not, however, for those who are in poor condition or have an orthopedic condition. Since so much jumping is involved plyometrics can be really hard on the knee joints.

Check out Force Sport Fitness Advisor for some animated explanations of plyo exercises.

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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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Definition: Isometric Exercise

FitSugar — Fri, 04 May 2007 09:30:00 -0700

We all have exercises we avoid and for me it is isometrics. Isometrics basically means holding the taxing positions so the joint angle and muscle length do not change during the contraction, the work. Holding a yoga pose, holding an elbow plank, holding bridge pose, holding a bicep mid-range, trying to push a wall. When you do isometrics you are really working the endurance of the muscle, the slow twitch fibers. Isometric training is a great way to target toning specific muscles. The one drawback to isometric training is that it doesn't strengthen the muscle through a range of motion, since you are not moving the joint. Remember, isometrics is a part of a strength training regimen, not the only component.

Just as it is good to mix up your cardio training, it is also a good idea to vary your strength training methods too. So try some isometrics.

Insulin IS a Hormone

FitSugar — Wed, 28 Mar 2007 03:30:00 -0700

There is so much in the news about Diabetes these days, especially since Type 2 Diabetes is on the rise and the number of new cases seems to be sky rocketing. Since yesterday was American Diabetes Alert Day , I wanted to learn a bit more about the disease. I thought I should start at the beginning, go to the source as they say, and figure out what insulin is and what it does.

First off, insulin is a hormone that is produced in an area of the pancreas known as the Islets of Langerhans hence its name - insulin is derived from the Latin word insula meaning island. Hormones are chemical messengers bringing "information" from one cell to one or more other cells. Inuslin helps move glucose (aka energy) around our bodies, from the bloodstream to individual cells. Cells require glucose for movement, growth, repair, and other functions. It acts as a messenger between the bloodstream and cells, helping the cells absorb energy.

Insulin also regulates carbohydrate metabolism, the breakdown of carbs primarily into glucose. It effects fat metabolism as well.

When glucose enters our blood, the pancreas should automatically produce the right amount of insulin to move glucose into our cells. Type 1 diabetes (previously called juvenile diabetes or insulin-dependent diabetes) is a disorder of the body's immune system that results from the pancreas not producing any insulin. Type 2 diabetes (previously called adult onset diabetes) results when the body doesn't respond appropriately to insulin, a condition called "insulin resistance."

Many Probiotics Short on Bacteria

FitSugar — Fri, 20 Nov 2009 03:00:09 -0800

With claims that they improve digestion, bolster immunity, and fight acne, it's no wonder that probiotic supplements are big business. Newsweek reports that sales of these supplements have more than quadrupled in the last 10 years. I will admit, I'm a fan these friendly bacteria found in yogurt and miso, but it's the quality of the supplements that's raising eyebrows.

Many popular probiotic supplements were tested by Consumer Lab, an independent agency that monitors vitamins, herbal remedies, and supplements not regularly tested by the government. The lab's findings are a bit startling. Some of the products contain as little as 13 percent of the amount of "viable bacteria" claimed on the products' labels, although most products do contain one billion organisms - the amount needed to register some health benefits.

When it comes to misleading marketing with these supplements, much of the problem stems from the fact that the term probiotics has no legal definition and can be used loosely by manufactures. Of the supplements tested, ConsumerLab ranked Advocare Probiotic Restore, GNC Nature Brand Best Super Acidophilus, and Jarrow Formulas Jarro-Dophilus as having the highest quality. You can buy a full review from Consumer Lab for $12.

Gear Review: Clear2Go Water Bottle With Filter

FitSugar — Thu, 19 Nov 2009 11:00:56 -0800

I've been carrying a reusable water bottle with me for years now, filling up on tap water as needed. Well, portable water just got a little cleaner with the Clear2Go water bottle ($16). It's your standard water bottle with a squeeze top made for cycling, but it comes with its very own water filter. The filter adds a little weight to the bottle, but it filters out 99.9 percent of microbial cysts (cryptosporidium and giardia), reduces the chlorine taste of water, and reduces lead and mercury. Using trickle down technology developed originally by NASA, one filter lasts for 100 gallons, or 533 refills - keeping an estimated 757 plastic bottles out of landfills. Replacement filters are available in two packs and cost $13.

Lance Armstrong is a fan of these eco and health friendly reusable bottles, and if you become of fan of Clear2Go on Facebook you can enter to win a bike ride with the seven-time winner of the Tour de France. You can purchase your mobile filtration system directly from Clear2Go. They make great holiday gifts and would definitely get you well on your way to filling a loved one's stocking.