FitSugar

Make Your Gym Time Count

FitSugar — Wed, 11 Jul 2007 12:30:00 PDT

When it comes to exercise you want to make the most of your workouts, especially if you are pressed for time. And these days, who isn't pressed for time.

Here are a few tips to help you make the most of your workout:

Warm Up Prior to Strength Training Session:
Just 5 minutes of cardio before lifting weights will increase blood flow to your muscles by about 55 percent and this makes your muscles contract better.
Added bonus: Warming your body up also lowers your body's perceived exertion of how hard your exercise session is, making you feel less taxed.

Work the Circuit:
Keep your workouts exciting and varied by creating a circuit for yourself by performing 3 to 5 several strengthening exercises, followed by short 3 minutes cardio segments. Pick 3 weight machines that work different parts of your body and intersperse with sets of abdominals, then cycle for 3 minutes. Next work your arms with free weights, sprinkle in lunges and squats then jump on the elliptical.
Added Bonus: Since circuit training is so fast paced and varied the chances of getting bored and stopping are much lower. Plus it is an efficient calorie burner that increases muscular strength and decreases body fat.

Mix Up The Cardio:
Cross train with at least two types of cardio. Try mixing running with swimming, or mix cycling with step aerobics. By incorporating different types of cardio you will increase your fitness level and work your body in different ways.
Added Bonus: Varying the type of cardio you do greatly decreases your risk for injury because you won't be over using just one muscle group.

Source

Fresh Start Resolution: Master Time Management

SavvySugar — Tue, 10 Jan 2012 05:53:00 PST

It's a New Year and a new you! We're detailing 12 helpful tips to start off the year right, whether it be to advance your career or increase your financial cushion. We've already given you advice on kicking your daily deal habit, quitting your caffeine addiction, and reassessing your savings account; here's another way to start afresh in 2012.

Managing your time not only allows you to be more productive but also frees up precious minutes for you to spend however you'd like. To make 2012 your most organized, exciting year yet, adopt these five helpful habits.

Consider your to-do list a schedule. A simple checklist is a great start, but it's important to gauge the time frame for each item, too. Mark each of your tasks with an estimated start and finish time, taking into account any variables that may slow you down. Next, think of ways to make your schedule more exciting. Drawn to color? Use highlighters to create categories. Need some incentives? Brainstorm a mini reward for each task completed, like a phone date with your best friend or a new song download.
Plan ahead and be thorough. It's smart to lay out your exercise gear the night before a morning workout, but take it one step further by filling your water bottle, charging your iPod, packing your purse, and leaving your gym shoes by the door. Other ideas: fill out forms online before appointments and use your phone to snap screenshots of maps or directions. Small steps like these will have a huge payoff, adding several minutes for you to fill as you please.

Read on for more time management tips .

5 Reasons Not to Be Intimidated By Free Weights

FitSugar — Sun, 08 Jan 2012 11:08:31 PST

The free weights section of the gym can be a bit daunting thanks to floor-to-ceiling mirrors, stacks of barbells and dumbbells, and a crowd of bodybuilding types. But the benefits of free weight exercises are great, so it's important to boost your dumbbell confidence. Here are five reasons you should take a break from the weight machines:

Your know more than you think you know. There aren't any black-and-white guidelines for using free weights, but that's no reason to walk away, since free weight exercises are based on the popular moves you already know, like squats, lunges, chest press, shoulder press, bicep, and triceps curls. Plus, any additional movements that you usually perform on weight machines can also be done with free weights - with the added physical benefit (and challenge) of maintaining your stability.
It's not all about the pounds. Balance is one of the biggest benefits of free weights, and you don't need to be lifting twenty pounds to see results. Grab light dumbbells and perform standard exercises on one foot to strengthen the stabilizing muscles that are often overlooked.

Keep reading for more reasons to use free weights.

Why You Aren't Toning Up With Strength Training

Self — Wed, 07 Dec 2011 04:00:14 PST

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

If you aren't seeing the results you want and you know you're putting in the effort, it might be because you're not getting the most from your strength training workouts. Tempo is an oft overlooked, but pivotal aspect to toning and strengthening muscles.

Tempo is the pace or speed at which you move through the reps of the exercises. "Most people do not pay attention to tempo for one of two reasons; either they are trying to do too much weight and need to use momentum (to create the movement) or they are in a hurry and rushing through their exercises," says strength training expert Tim Bishop M.S., C.S.C.S., owner of sports performance facility, PerformFit and author of the new book Stronger Legs & Lower Body (Human Kinetics, 2011).

Next time you're at the gym, try this tempo timing trick Bishop shared: generally, you should count about four seconds on the down (or eccentric phase), and about two seconds on the up (or concentric phase).

Learn more about tempo after the break!

10 Ways Spending Money Can Help You Save

Bundle — Thu, 03 Nov 2011 00:15:18 PDT

We're thrilled to present this smart Bundle story here on Savvy!

We're always talking about saving money, but sometimes spending money can help you save more in the long run. Here are 10 instances doling out cash can help you add more to your savings.

Do a big weekly grocery shop

I like to cook, but I'm a little lazy about buying groceries. It's hard to drop a lot of money on food all at once! When I do a big shop, it always seems like I'm spending so much money. Last week, for instance, the tab came to over $100 for two people. But, when I get lazy and don't do a grocery shop, I wind up going back to the store four or five times in a week, and end up spending even more than I would if I had just bought all my food for the week at once. Plan a few meals and make yourself go to the grocery store once a week.

Resole your shoes

I once had a pair of $150 boots that sat around for two years without once seeing the light of day because the soles had worn down. They were my favorite pair of boots, but I figured they were probably done for. I actually bought two other pairs of boots - and was going for a third when the light bulb went off - just get my old boots resoled! It cost about $50 and they feel like a whole new pair of boots. Save money on excessive numbers of shoes by getting your old pair resoled.

Read on for more.

4 Ways Pilates Makes Everything Better

Susi May — Thu, 20 Oct 2011 10:43:46 PDT

Pilates has a rep as a girly exercise form that attracts ladies who lunch. Private sessions can be pricey, but mat classes will work your entire body. Originally called Contrology, the practice was actually developed to rehab injured soldiers after WW I - talk about functional fitness! After teaching the method for years (and rehabbing my own chronic back injury with it), I have decided Pilates makes everything better, from life's basics like sitting to things more extreme like CrossFit. Here are four Pilates fundamentals that everyone can benefit from learning.

Breathing
The most basic human function, breathing supports life and a fit life, too. A proper inhale fuels your muscles with oxygen, and a powerful exhale helps you engage your deep abs to protect your spine and support your torso. The conscious and studied breathing in Pilates might feel tedious at first, but learning how to breathe into your lower lungs, rather than just your chest, helps makes you a more efficient cardio machine. The Pilates method of inhaling wide through the ribs and exhaling by contracting the deep abs to push the diaphragm into the lungs also means you can keep your upper body and neck relaxed as you take in air.

Learn three more benefits when you keep reading.

3 Reasons You're Not Losing Weight at the Gym

Michele Foley — Wed, 05 Oct 2011 03:06:14 PDT

You go to the gym, work out, but you still aren't losing any weight. What gives? It's a frustrating scenario but not an impossible one to change. Here are three reasons you aren't losing weight at the gym and what to do about them.

You're Not Doing Enough (Intense) Cardio
Aerobic activity is the most efficient way to burn calories, so make sure you are consistent with cardio workouts. We recommend doing at least 30-45 minutes of cardio, three to four times a week. It's also important to pick the right kind of cardio workout. Studies show that faster-paced workouts help release fat-burning hormones in the body and that interval training is key to losing unwanted belly fat. Still not convinced that you should step up your gym workouts? A recent study said that a 45-minute vigorous workout gets three times the net calories burned compared to the same 45 minutes spent walking; it also increases metabolic rate for up to 14 hours post-workout. To melt away unwanted pounds, choose high-intensity workouts like intervals, running, boot camp, or spin.

Find out the other reasons you aren't losing weight after the break!

Renew Your Fitness Goals With These Small Changes

Angelica Marden — Mon, 13 Jun 2011 04:03:40 PDT

June marks the middle of the year and is a fitting month to reevaluate your fitness routine and aim to work a little harder. (It's bikini season, after all!) Renew your health and fitness goals this week by committing to small, but effective changes. Here are some suggestions to get you started.

Undertake an extra long workout - Plan an after-work hike in the fresh Summer air, challenge yourself to run an extra mile, or sign up for 90-minute yoga class instead of the usual hour-long class. You may feel rushed all week, but schedule a long workout like you would a social or work engagement to make it happen.
Plan your meals for the week - Keep unhealthy snacking and greasy takeout to a minimum by mapping out your food plan for the week. Try these handy meal-planning tips from Self magazine to make it possible.
Aim to get more out of your trip to the gym - Don't waste any time or effort at the gym with these efficient workout tips for working smarter, not harder.

Keep reading for more tips.

7 Reasons to Try Interval Training

FitSugar — Fri, 10 Jun 2011 08:11:00 PDT

Interval training is the ultimate fitness mashup, blending the speeds of both the tortoise and the hare. The benefits of this workout - pushing your pace, then slowing down to recover just so you can push your pace again - will certainly motivate you to play with your speed. If you haven't already added them to your cardio workouts, here are seven benefits of interval training.

Whittle your middle
While cardio exercise is necessary to lose fat all over your body, according to research published in the International Journal of Obesity interval training targets your waistline. Adding bursts of speed can help you lose stubborn abdominal fat, which is a boon for bikini season and your overall health. Having a waist size over 35 inches if you're a woman puts you at a higher risk for heart disease and some cancers. Curious how your middle measures up? Check your waist-to-hip ratio here.

Got a need for speed?
The most obvious benefit, but still worth noting, is interval training will make you faster. Picking up your pace when training with intervals helps to increase your speed whether you run, bike, or swim. If you're working towards a personal record for an upcoming race, don't skip your speed work. Here are interval workouts for biking, swimming, and running. Triathlon anyone?

Keep reading to learn five more reasons to kick it up a notch.

10 Reasons to Get a Personal Trainer

Leta Shy — Fri, 01 Apr 2011 02:14:57 PDT

There's nothing like a good workout session to boost your mood and keep you healthy, and while you can get the workout by yourself, personal trainers can help you go that extra step to ensure the time you spend in the gym is as efficient as possible.

I think personal trainers are a good investment, not only to keep you motivated but also to support you along the way. And I'm not the only one - celeb clients of big-name trainers from Harley Pasternak to Tracy Anderson love to tell us how the trainers have transformed their bodies, and we watch Jillian Michaels and co. transform lives every week on The Biggest Loser. Still not convinced? Here are 10 reasons getting a personal trainer is a good idea!

They teach you new things. If you're new to the gym experience, getting a personal trainer is a smart idea. Many gyms offer a free session at sign-up to help you get familiar with the machines, and more in-depth sessions can help perfect your form.
They're sometimes your therapist. Having friend drama? Your trainer can be the perfect person to talk it out with while you're bending, balancing, and lifting.
They are an objective eye. We all have areas we'd like to work on, and personal trainers can not only tell you realistically what to expect with each workout, but also how to optimize a session to target different muscle groups.

For the rest of the list, read on!