FitSugar

How Much Exercise Do You Really Need?

FitSugar — Tue, 29 Jul 2008 12:00:00 PDT

If finding the time to head to the gym is stressing you out then this roundup of studies from WebMD will please you. See, the thing is, it's not always quantity that matters, but the qualitity. And in the case of exercise the old adage is true, "something is better than nothing." Here are highlights:

A study published by the American Journal of Sports Medicine in 2006 showed that short walks after dinner were more effective than long exercise sessions in reducing the amount of fat and triglyceride levels in the bloodstream after a hearty meal.
Research published in the Journal of Epidemiology and Community Health showed that short bouts of exercise helped lower blood pressure as well as shave inches off the hips and waistline.

There's more so

Fit Tip: Cycle Your Workouts

FitSugar — Thu, 20 Sep 2007 04:00:00 PDT

Everything, it seems, works in cycles and your workouts should too. It is a good idea to modify your workout routine in terms of length, intensity and activity in 2 to 3 week cycles.

Every two weeks, I like to vary my workout in terms of duration and intensity since I try to mix up my cardio methods weekly. So for 2 or 3 weeks I work at a lower intensity for a longer period of time, like for 40 to 60 minutes. I like taking hikes in the hills, jogging in flat areas, or swimming at a steady pace for a long time.

I follow that cycle with a couple of weeks of more intense workouts. I take to the hills for my runs or head to the track or pool for intense interval training. These workouts I limit in time to 20 or 30 minutes. If I have my wits about it, I can organize my exercise phases with how hectic my schedule is going to be. Short intense workouts are great when I have out of town guests or a busy social calendar - 2 kids in preschool means lots of birthday parties and pot lucks.

Another reason this works for me is variation of any sort prevents both my brain and body from getting bored. Boredom often leads to folks falling off the exercise wagon. This cycling of intensities helps the body become more efficient at burning fat. And what is not to love about that?

In Her Shoes: April Beyer, Matchmaker and Relationship Coach

Anna Monette Roberts — Tue, 14 Feb 2012 03:05:36 PST

In the spirit of Valentine's Day, April Beyer, expert relationship coach and matchmaker, gives SavvySugar an insider's look into her unique career. Helping men and women find lasting relationships for almost 14 years, she is the founder and president of Beyer & Company, a matchmaking and relationship consulting firm. She's frequently interviewed and has been seen on Dr. Phil, 20/20, and Good Morning America. Beyond her weekly clients, April writes on her blog, conducts seminars, and is working on a book to help women prepare for love and romance. April tells us what it's like to assist other people on their journey to finding love and happiness.

SavvySugar: Can you tell me about your career path and how your business has grown throughout the years?

April Beyer: I started out in the high-end matchmaking industry nearly 14 years ago. I had worked with a matchmaking company and was there for about six or seven years. I was responsible for many marriages there. In 2003, I decided to venture out on my own and start a relationship coaching and consulting business. Now, I still have my matchmaking company. I work with a handful of highly successful marriage-minded men. I am also a coach and a writer.

Now my passion is to help women better understand themselves first so then they can naturally attract the man of their dreams. I am a little bit more of a holistic dating and relationship coach, but I think of myself more as is a communication and authenticity coach. For me, it's not about teaching people dating skills, it is teaching them relationship skills.

Click here to read more about April.

Get Heart Healthy With Just 30 Minutes of Exercise a Week

Heather Dale — Wed, 11 Jan 2012 12:37:26 PST

Don't just sit there! A little exercise goes a long way. A recent study led by the Population Health Research Institute at McMaster University in Canada found that just 30 minutes of exercise a week can lower the risk of a heart attack by about 30 percent. Fighting heart disease might not be your biggest concern, but the power of even a bit of physical activity is certainly motivating.

The study followed over 24,000 men and women of all ages, from 52 countries, and compared the work and exercise habits of the participants, 10,043 of which had already experienced a heart attack and the other 14,217 had no history of cardiovascular disease. The research found that any level of physical activity can lower the risk. The data, which made its way into the European Heart Journal this week, notes how the risk drops 13 percent for mild activity like yoga or slow walking, 24 percent for moderate activity like biking, and 30 percent for more strenuous physical activity like running. Surprisingly, the percentage didn't increase if the duration of physical activity went up - although 30 to 60 minutes of exercise a week was the sweet spot - which can be spread out over each day.

Now we all know how good exercise is for our overall health, which is why it's important to make sure you are exercising at least 60 minutes each week. And if you are looking to lose and maintain a certain weight, you'll want to engage in moderate exercise for five days a week. And by moderate, I mean "slightly breathless," making sure you get your heart rate up.

Flying With a Cold? Survival Tips While in the Air

Heather Dale — Mon, 02 Jan 2012 12:59:20 PST

I started the New Year with a cold that has knocked me right off my feet. I was fine staying home for the midnight countdown, but what I'm not looking forward to is having to board a plane with this bad bug - traveling when you're sick is the worst! If you need to fly and are suffering from a cold, here are some survival tips to help alleviate the annoying symptoms associated with being sick.

Sore throat: Before you get to the airport, gargle with warm salt water using 1/2 teaspoon of salt in one cup of warm water. Once you get to the airport, sip on hot tea or warm water sweetened with honey, which can help soothe an irritated throat. While on the plane, drink plenty of liquids and come prepared with hard candies or throat lozenges, which can be very soothing since they increase saliva production and help keep the throat moist.

Keep reading for more tips.

Cardio Workout: Rolling Hills on the Treadmill

Susi May — Mon, 05 Dec 2011 10:21:43 PST

Some runners dread hills and actively avoid them, which if you live in the SF Bay Area can be a rather difficult task. And by skipping the incline you miss the opportunity to build both speed and stamina, while giving your booty a little extra kicking. Plus running hills makes the flats feel like a breeze. If inclement Winter weather is forcing your workouts inside, you can still run hills.

I have made a rolling hill treadmill workout to help us all keep up with the incline. As always, feel free to play around with the elements - speed, incline, and duration - to make the workout suit your needs. Since this is a hill workout, I do think it better to slow your pace but keep the incline up.

Get ready to roll with the hills!

Easy Ways to Double Up on Workouts

Jenny Sugar — Wed, 30 Nov 2011 16:03:07 PST

Some days one workout just doesn't seem like enough. If you feel like getting in double the workouts, either to increase your calorie burn, to work different muscles, or just because you love exercising, here are some easy ways to make it happen.

Bike to your 90-minute yoga class.
Hit your gym's pool to swim laps for 30 minutes and take a Body Pump class afterward.
Go for a run outside or on the treadmill and then grab your dog (or a friend) and take a walk around the neighborhood.
Take a hike and every 20 minutes go through these six tree stretches.
Do a strengthening DVD in the morning and hit an evening spin class.
After Zumba, head home and do this Full-Body Circuit Workout With Weights.
Go through a strength training routine using an exercise ball and after dinner, head out for a night of dancing (or a dance party in your living room).
If there's snow, go snowshoeing or cross-country skiing and stretch in front of the fire when you get home.

Make sure doubling up on workouts doesn't leave you fatigued, unreasonably sore, or low in nutrients. You might need to increase your calorie intake, lower the intensity or duration of your workouts, and get more rest. Varying your workouts is also a must to avoid overuse injuries.

See Miranda and Orlando, Jay-Z, Kanye, and Beyoncé in the Victoria's Secret Fashion Show!

Allie Merriam — Tue, 29 Nov 2011 17:37:15 PST

The Victoria's Secret runway extravaganza airs on CBS this evening! In honor of the big TV event, we're taking a look back at the show which was recorded at NYC's Lexington Avenue Armory on Nov. 9.

Between the musical acts and the amazing costumes on the angels, Nov. 9th was a night to remember. Candice Swanepoel was the first down the catwalk in the "Ballet" portion of the show, the first of six-themed sections that also included "Super Angels," "Passion," "Angels Aquatic," "I Put a Spell on You," and "Club Pink." They strutted, interestingly enough, to the song "You Make Me Want to Die" from Taylor Momsen's band, The Pretty Reckless! Candice was followed by Anja Rubik, Lily Aldridge, Alessandra Ambrosio, Chanel Iman, Doutzen Kroes, Adriana Lima, Miranda Kerr, and many more! This was a unique year from the company since they introduced at least 12 new models to the lineup.

It was hard to compete with the over-the-top outfits, gems, and wings, but the musical acts nearly did so. Kanye West was finally able to perform for VS after canceling his 2007 appearance after the sudden death of his mother, Donda West. He dedicated the event to her saying, "I lost my superhero, but now she's my superangel." Kanye went on to sing "Stronger" as the Angels walked by him on stage, then Jay-Z came out for an amazing duo on their Watch the Throne song "N*ggas in Paris." Beyoncé Knowles even came out to see Jay in action, taking a front-row seat only for the duration of the track. Jay and Kanye got the fashion crowd on their feet, and Orlando Bloom was seen doing a little fist pumping!

Orlando was front and center to cheer on his wife, Miranda. It was Miranda's first time on the VS runway since giving birth to Flynn at the beginning of the year. She took multiple turns down the catwalk and finally wore Victoria's Secret's $2.5 million Fantasy Treasure Bra. Orlando gave Miranda a couple of standing ovations, as one of the most enthusiastic famous attendees, which also included Stephen Dorff, Lake Bell, Maxwell, Jack Huston, Lala Vasquez, and Gossip Girl's Matthew Settle.

In addition to Jay and Kanye, Maroon 5 performed "Moves Like Jagger" and lead singer Adam Levine broke from the band temporarily to place a big kiss on the cheek of his angel girlfriend, Anne V. Earlier in the day while backstage, Anne V said she and Adam planned the moment. She said, "I'm a model, he's a singer, we're just doing our jobs and just happen to be together, so maybe we'll do a cute moment but nothing crazy. I'm very excited to have him next to me, it's very special." Nicki Minaj wrapped things up with a rendition of "Super Bass," with newcomer Karlie Kloss closing the show in her fluorescent wings.

Prevent Wrist Pain in Down Dog With This Simple Trick

Jenny Sugar — Fri, 28 Oct 2011 12:06:53 PDT

If wrist pain has you coming out of poses like Down Dog or arm balances like Crow and Sage, I'm not surprised. Our wrists rarely bear more weight than a plate of food or possibly a purse. Asking your wrists to take most of your body weight is a big request. I'm not saying your wrists can't handle the challenge, but aside from gradually working on the duration you hold postures and letting the muscles surrounding this joint strengthen, here's a little tip I learned from my first Ashtanga teachers to prevent pose-induced pain.

When you are in a pose bearing a good bit of weight on your hands, take pressure out of your wrists by transferring weight from the base of your palm to your fingers. Spread your fingers as wide as you can and slightly cup the ground; press both your fingertips and the knuckles at the base of your fingers firmly into the mat along with the heel of your palm. Though the movement is subtle, this technique spreads the weight through your entire hand, making it a strong base for weight bearing.

This active-finger technique works in any posture when you're leaning into one or both hands, and it also increases your stability when balancing on your hands. Your fingertips can act as brakes to prevent teetering in poses like Half Moon or Handstand. Try this tip the next time you practice and hopefully it'll help take your mind off your wrists and bring it back to your breath.

You Asked: Is It Harmful to Run Every Day?

Jenny Sugar — Fri, 21 Oct 2011 18:52:00 PDT

Dear Fit,
I'm trying to lose my last stubborn 10 pounds, and my regular workouts of running three days a week for 30 minutes just weren't doing the trick. So I decided to kick it up a notch and run every day. Now the scale is starting to budge slightly, which I'm happy about, but I'm wondering if it's bad for my body to run every single day with no days of rest?
- Daily Runner

It's great that you're working to move past your plateau, but keep reading to find out if it's harmful for your body to run everyday.