FitSugar

Lifting Tip: Choose Quality Over Quantity

FitSugar — Mon, 17 Mar 2008 11:00:00 -0700

When it comes to strength training, whether you are lifting dumbbells or using machines, correct form is really important. It doesn't really matter if you can do bicep curls with 30-lb. weights if you're struggling and grunting and can't keep your back straight. Keeping proper form will not only prevent injuries, but it will help you to isolate the muscles you're trying to work in each exercise.

You want to challenge yourself, but you shouldn't be straining or in pain. To do this, start off with a lighter weight and be sure you can do all 12 to 15 reps correctly before gradually increasing to a heavier weight. As your muscles get stronger, you'll be able to lift heavier weights with proper form.

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Lift Tip: Check Your Form Regularly

FitSugar — Wed, 05 Mar 2008 03:00:00 -0800

You've been working out with hand weights for a while now, and no doubt you had perfect form when you first learned your favorite exercises.

Ahhh. . . but repetition is a slippery slope and often when we repeat exercises, we slowly stop paying attention to form. Over time, bad habits have a way of working themselves into your routine. This being said, it is a good idea to check your form every once in a while. There's no need to watch yourself every time you do your bicep curls or side arm raises, but once every few week or so, watch yourself in a mirror to make sure you're keeping up with that perfect form.

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Get Lifted: Lateral Raises

FitSugar — Tue, 12 Feb 2008 13:30:00 -0800

Lateral Raises, also called side-arm raises or shoulder raises, work your (you guessed it) shoulders and more specifically your deltoids. It also strengthens your upper back. For this exercise, you'll need a set of 4 to 8 lb. dumbbells.

Stand with your feet hip distance apart. Hold a dumbbell in each hand so your palms face in towards the sides of your body.
Start with the right side first. With control, keep your arm straight (but don't lock that elbow) and as you inhale, raise your right hand up towards the ceiling. You want your palm to be facing down, and your arm to be parallel to the floor. Then as you exhale, slowly lower your hand back to your body. You should be able to see your hand in your peripheral vision. So your arm isn't directly out to the side, but slightly forward.
Do the same move with your left arm.
Then do both your right and left arms at the same time.
Continue these moves of right, left, together, right, left, together, for a total of 10 to 12 reps. Do two sets.

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Get in Gear: Nike Hand Weights

FitSugar — Thu, 30 Aug 2007 14:30:00 -0700

Gym equipment, as much as I love it all, tends to be an eyesore. I usually stash my dumbbells and mat under my bed when guests are stopping by my house, but what if you could get weights that are actually cool to look at?

These Nike Hand Weights come in three sizes 8 lbs ($50), 5 lbs ($35) and 3 lbs ($25). Innovative shape ensures a great hand fit and less bulky feel for all types of strength training. The rubber grip gives a soft, comfortable feel and easy cleaning. The sleek metallic finish adds style to your workout. Buy all three sizes from NikeStore.com.

Form Fix: Keep Those Wrists Straight

FitSugar — Fri, 29 Jun 2007 03:00:00 -0700

I love observing people in the gym mainly so I can snag some ideas from what everyone is doing, good and bad. One common form problem I have noticed is that many people do not practice good form in their wrists when doing lifts with barbells or dumbbells. The problem is that poor wrist form can lead to sprains and strains to your upper body, not just your wrists.

So next time you're lifting at the gym, make sure your wrists are inline with your forearms and that they aren't bending too far forward or backward. Chances are if you can't maintain a relatively straight wrist-forearm line, then weight is probably too heavy. Go lighter and focus on form before upping the weight.

Why Am I Still Flabby?

FitSugar — Fri, 18 May 2007 12:30:00 -0700

You may be six weeks into your current strength training program and you've lost the weight, but how come you're still feeling flabby? Well, for some reason your weight training is not getting the job done.

One reason you may not be getting as toned as you wish could be because you're not using enough resistance to challenge the muscles and stimulate them to grow -- Developed muscles are what makes us look toned. Women have been programmed to use light weights for fear of getting too bulky. It's important to keep in mind that those lovely, muscley ladies that grace the covers of magazines like Muscle & Fitness have worked very hard to look like that. Switching your 12 pound dumbbells to 15 pound dumbbells will not make you look bulky.

You need to use a weight that will fully fatigue your muscles (you couldn't possibly do another rep) by the last repetition. If you're feeling like you could go on and on with the current weight you're using, you should definitely think about going a little bit heavier.

Fit's Tip: A good rule of thumb is to increase your weight by 5% (or less) once it starts feeling too easy.

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Fit Traveler: Hilton Garden Inn's Stay Fit Kit

FitSugar — Wed, 18 Apr 2007 14:30:00 -0700

Staying fit while traveling is important in keeping up your routine and staying with your exercise momentum. Luckily some hotels are making it easier than ever to workout while on the road.

The Hilton Garden Inn has created the Stay Fit Kit, which allows you to workout in the privacy of your guest room or in the fitness center. It offers an isometric and core body workout by accommodating three (3) areas of training: Yoga, Pilates, and Core. This kit includes: a Pilates band, a Yoga mat, strap and bricks, an 8 lb abs ball, 3 lb hand weights and a resistance rope.

The Stay Fit Kits are currently available for complimentary check-out at the front desk at every Hilton Garden Inn. Each Stay Fit Kit includes instruction cards that detail exercises for each piece of equipment. However, if you're not into self instruction, there is also in-room 25-30 minute fitness programming (available for purchase) to go along with the kit.

No more excuses, working out is truly getting easier than ever, anywhere.

Class Act: Splash Athlete

FitSugar — Fri, 09 Mar 2007 08:40:00 -0800

Sick of your regular step aerobics class yet? The good news is that group classes are so big in the fitness world right now that you can always find something new.

Splash Athlete is a great class that cross trains while building strength and stamina with cardio as well as muscular conditioning drills and exercises in the water. The class uses special water dumbbells, flotation belts, noodles and other water-workout equipment. The class is currently a Sports Club/LA specialty so if you're not lucky enough to be a member of Sports Club/LA then look for similar classes at gyms or recreation centers near you.

Can you sweat in water? Well, it's time to find out!

What Size Dumbbells to Use When

FitSugar — Mon, 16 Nov 2009 08:00:15 -0800

Dumbbells are an active girl's best friend because they're fairly inexpensive, compact, easy to use, and allow you to tone every part of your body. Using them can be a little confusing since they come in so many sizes, and many people may not realize that one size doesn't fit all exercises. For example, since biceps tend to be stronger than their neighbor muscles, the triceps, you'd want to use a heavier weight when doing bicep curls.

If strength training with dumbbells leaves you in the dark about what size weights to use for which exercise, here's a little cheat sheet. Since lifting too much can lead to a pulled muscle, here are the dumbbell weights you should start off with. Once your body becomes stronger, you can choose to gradually increase the amount.

To see the chart read on

Get Lifted: Dumbbell Crunch

FitSugar — Tue, 06 Jan 2009 12:00:00 -0800

If you have tired of regular abdominal crunches, you might want to up the ante by adding some weight to the move. The Dumbbell Crunch variation makes a basic crunch more challenging and saves you time - you need to do less in order to achieve the same results.

Grab a set of dumbbells and read more.

Lie on your back with a set of dumbbells nearby. Bend your knees and place your heels a few inches from your bum. Place a dumbbell in each hand.
Now bend your elbows and hold the dumbbells vertically, so the bottoms are on either side of your head. Engage your abs by drawing your navel toward your spine, and press your lower back into the floor.
When you're ready, keeping your belly pulled in, lift your upper body off the floor, so your shoulder blades are floating above the ground. Slowly lower back down, but don't let your shoulders or head touch down.
Do a total of 20 to 25 crunches, take a break, and do another set.