FitSugar

You Asked: I Need Some Resistance Band Advice

FitSugar — Mon, 21 Jul 2008 13:00:00 PDT

You're asking and I'm answering.

Dear Fit,

I've been considering doing workouts with resistance bands, and I even went and bought some. Now that I have them though, I have no idea which one to use for what. It seems I got three different resistant levels, and I've not used them because I really don't want to use the wrong one and make my workout inefficient or possibly hurt something. I know, it's a stupid reason, but really Fit, can you do a post on resistance bands sometime?

- seven7

I love this question because for a while, I steered clear of resistance bands, too, not knowing how to use them. To find out what you should know

read more. If you're used to using free weights in your strength training, you can substitute a band for the dumbbells in any exercise. You just may have to get creative with how you hold the handles. It's great that you bought a variety of bands since it's best to have three: light (green), medium (blue), and heavy (red). They make tons of different styles like figure eights, double bands, and circular bands, but if you're just starting out, stick with the long single tubes. The best way to figure out how to use your bands is to try them. Here are some exercises to check out:

Depending on how strong certain muscle groups are, you'll find you may need to use a different colored band for each exercise. So practice these basic exercises and see which resistance works best. You should be able to do 12 to 15 reps of each, so if that's too hard, use a lighter band. If you need more ideas for exercises to do, check out this DVD. As long as you use good form and the proper amount of tension, bands offer so much more diversity because you can have resistance from all different directions. So just like with anything, it'll take some time using your bands in order for you to feel comfortable with them. Source

Get Lifted: Bridge Booty With a Band

FitSugar — Tue, 15 Jul 2008 03:00:00 PDT

I'm always looking for ways to work my bum and I love to vary the way I do basic exercises. This move is similar to the Booty Lift Chest Press, but it targets your bum even more.

To hear how to get into this

Which Do You Use More: A Gym Ball or Exercise Band?

FitSugar — Thu, 03 Jan 2008 14:30:00 PST

When you workout, do you have a favorite prop? Both physio balls and exercise bands are great for strength training and adding variety to your workouts, but I want to
know . . .

Source

Get in Gear: Exercise Bands

FitSugar — Fri, 01 Dec 2006 12:05:00 PST

Looking for a cost effective way to improve strength, range of motion and cooperation of muscle groups?

Thera-Band Exercise Bands ($14.29 for 3) cost much less than other exercise equipment sold with claims of achieving similar results, plus they are portable and versatile with virtually unlimited uses. They are recognized and used throughout the fitness and physical therapy worlds and are endorsed by the American Physical Therapy Association.

One great thing about them is that they have different work out levels (different color bands) so you can start with the beginner and advance in levels which is a great way to monitor your fitness progress. Buy them here.

Fit's Tip: If you're allergic to latex you can still use these bands as they are latex free.

How Sports Illustrated Cover Girl Kate Upton Stays Healthy and Fit

Michele Foley — Tue, 14 Feb 2012 13:48:16 PST

After being named the Sports Illustrated Swimsuit Edition's "Rookie of the Year" in 2011, Kate Upton is this year's cover girl! The five-time equestrian champion has showed off her curves in campaigns for big names like Guess, Victoria's Secret, and Dooney & Burke. On being fit, Kate told The Daily, "It's really important to stay slim for the industry . . . but you still want to have a body." Here's the scoop on how Kate maintains her model curves.

Kate's fitness regimen: Like many of the industry's top models, Kate trains with former competitive swimmer Justin Gelband. Justin told Shape that he "incorporates multidirectional exercises" into Kate's training sessions. To keep things fresh, Justin changes up the types of workouts he and Kate do together (Pilates and kickboxing are favorites) and uses a variety of equipment like medicine balls and exercise bands.
Kate's diet: For Kate, it's all about living a healthy lifestyle. Kate has said in several interviews that it's important for her to watch what she eats, but she doesn't go on any sort of special diet to prepare for a shoot or runway show. Her splurge? The occasional treat of ice cream or french fries.

Photos courtesy of Sports Illustrated and The Daily

Gear Review: Lululemon No Limit Top

Jenny Sugar — Tue, 07 Feb 2012 15:07:07 PST

I don't usually get very fancy with my yoga clothes. A fitted tank with a built-in sports bra is my usual go-to top. It keeps my girls covered and in place, and the fitted body stays put when I go upside down. But some days ~~you ate too many cookies~~ you just don't feel like wearing something tight. You could sport a loose shirt but it doesn't offer the most flattering look, and as soon as you start moving, it can end up exposing your belly even more than a tight tank. Enter the Lululemon No Limit Tank ($64). Sexy is the first word I thought when I saw it, but when I tried it in a yoga class, functional was the second.

Keep reading to hear more details about this unique Lululemon tank.

Keep Running: Prevent Plantar Fasciitis With These Tips

Susi May — Mon, 06 Feb 2012 03:06:42 PST

From pounding the pavement running to spending a day in fashionable shoes that lack proper support, feet take a beating. If you're training for a race this Spring and upping your mileage, it pays to show your peds some love. You can do some preventive prehab to avoid coming down with a case of plantar fasciitis. This painful condition, which can be common in new runners and affects women more than men, occurs when the the fibrous band that runs from the heel bone to the base of the toes stretches too far and tears. These micro tears cause inflammation of the fascia and the tissues surrounding it, making every footstep painful and abruptly stalling your training schedule. If you're experiencing some unexplainable heel pain, try these methods to keep plantar fasciitis at bay.

From the Community: a Total-Body Toning Circuit

Fit Community — Tue, 24 Jan 2012 00:57:49 PST

FitSugar reader FitFabCities has a circuit workout that works your entire body. She shared the video with us in our Fit Community.

Grab a resistance band and a pair of dumbbells, and you're good to go for this full-body circuit-training workout . . . and the best part is you don't even have to leave your living room to do it. That said, this is also a great workout to try at the gym if you're looking to switch up your regular routine.

Circuit training means you move from exercise to exercise and take minimal breaks between the moves so you keep your heart rate up the entire time. This helps to burn a lot of calories in a short amount of time, something I love. There are eight exercises total in this workout, and we are going for about 15 reps per exercise. You'll notice there are a lot of multimuscle group exercises meaning you'll work more than one muscle at once, which is perfect if you're short on time. Let's be honest, who's isn't?

Strength training is so important since it helps to prevent injury, increase bone density, increase muscle mass (meaning you burn more calories just doing things like driving your car or watching Bravo) and, of course, it helps you feel fab in your jeans.

You might want to watch this workout video once to preview the exercises then follow along for a kick-butt, total body workout sure to burn lots of calories and tighten and tone every muscle in your body!

Keep reading for the video and workout breakdown.

Meet the New Nike+ Fuel Exercise Monitor

Allie Merriam — Thu, 19 Jan 2012 16:13:19 PST

Nike put on quite a show in NYC today to introduce its new Nike+ Fuelband ($149). Jimmy Fallon played emcee for a roster of Nike execs and spokespeople, like hoops star Kevin Durant, Lance Armstrong, and sprinter Carmelita Jeter, at the Highline Stages, where the product was unveiled.

The new bracelet is part watch, part exercise monitor, which allows you to set daily exercise goals and share your accomplishments with friends through Facebook, Foursquare, and Path. It's the competitive aspect that Nike hopes will differentiate this product from other exercise monitors. There is a USB port built into the band for uploading your stats, as well as Bluetooth capabilities. Even cooler, the Fuelband also has an innovative battery that can last up to four days. The Nike design team focused heavily on creating a stylish accessory, but this new gadget is really about motivating users to get out there and be active. You know, to just do it!

You can preorder a Fuelband today, which will be available as of Feb. 22. Will you be getting one?

Trail or Sidewalk? The Pros and Cons of Running on Different Surfaces

Leta Shy — Wed, 11 Jan 2012 16:28:56 PST

Body-wise, running can be a high-impact sport, which can mean achy joints, irritated tendons, and other running-related injuries. Many runners use various methods to try to lessen the impact of constantly striking the ground.

For many runners, that means choosing a soft surface. But while you may think that running on soft surfaces may help lower the strain on your body, this may not always be the case. An article from The New York Times says that runners who preferred softer surfaces don't necessarily have fewer injuries than those who ran on asphalt or concrete (and may have more, since softer surfaces can lead to accident-related injuries). In fact, some studies have shown that our bodies actually adapt to different surfaces no matter how hard they are, so the type of surface that we run on may not matter as much.

While the best running surface may be a personal preference, there are still benefits and drawbacks to each type. Whether you love to run on the street or on trails, check out the pros and cons of running on these surfaces after the break.