FitSugar

Fit Tip: Use the Diagrams on the Machines

FitSugar — Fri, 04 Apr 2008 12:30:00 PDT

If you've never used a weight machine before, rather than mimicking the guy next to you or just guessing how to use it, look at the little diagrams provided on each machine. You may or may not know this but every machine states what it does and how you should use it. What's more? The diagram also shows you what muscles it targets. So take the time to read and learn the information provided to you before using an unknown machine. Even if you think you know what you are doing, it wouldn't hurt to double check yourself every once in a while.

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Cardio Machine: Summit Trainer

FitSugar — Thu, 25 Jan 2007 10:00:00 PST

If you've ever been hiking, you know that it works your entire body - all your muscles, joints and most importantly, your heart. You can hike up a mountain in the winter, but most people choose not to because it's so darn cold and windy.

Recently at the gym, I saw a new machine and just HAD to try it. It's called the Summit Trainer.

I guess it could be compared to a StairMaster or an Arc Trainer. But it's more like hiking than anything else.

You move your feet like you're stepping or climbing up a hill and you can either keep your hands on the front handles, or for more intensity, you can move the side "arms" as well for a total body workout. It also has a built-in digital heart rate monitor located conveniently on the handles.

You can choose a workout that will automatically adjust the resistance level to keep you in your target heart rate zone. Or you can do interval training workouts. You can also set personal goals and the Summit Trainer will give you a workout to meet them.

Not only is it great for your heart and muscles, but it'll get you ready for warmer weather when you can do the real hike thing.

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Do You Suffer From Exercise Equipment Buyer's Remorse?

Heather Dale — Wed, 06 Apr 2011 15:40:46 PDT

Pop into a Saturday garage sale and you'll surely see one of these exercise machines for sale. Price tag? $50 or best offer.

These high-ticket items used to be all the rage until they started collecting dust in our basements when we decided we'd rather get fit outside or go to the gym. After our Guess the Fad Exercise Quiz, I couldn't help but think of the exercise equipment I no longer use but had to have back in the day. Are there any machines that you wish you had never bought? Or maybe you are one of the few who has a shiny new elliptical or treadmill that gets used every day?

From the Fit Community: The Best Cardio Machine For Your Body

Fit Community — Mon, 21 May 2012 16:53:42 PDT

Which cardio machine is right for you? FitSugar reader JessicaSmithTV asks an expert for the answers. She shared what she found in our 10 Pounds Down! community group.

The stair master, the stationary bike, and the elliptical - we all have our favorite cardio machine at the gym, but which one is the best one for your body? We asked Dr. Yoav Suprun, DPT, a McKenzie physical therapist at Canyon Ranch in Miami Beach to weigh in on the pros and cons of some of your favorite gym staples.

The Stationary Bike
Pros: Low impact, easy on the joints, offers a wide range of intensity options
Cons: The riding position can bring on back pain, or aggravate sciatica for some. “We flex our spine all day and sit for hours - why sit for a cardio session?” asks Dr. Suprun.

The Elliptical
Pros: Low impact, upright position of the body, also easy on the joints and offers a wide range of intensity options
Cons: If you have a small structure or small frame, using an elliptical with handles would be pulling your body out of alignment. “People suffer from holding the handles as it pulls on the lower back and neck once the handle is moved forward,” explains Dr. Suprun.

Keep reading for more pros and cons of your favorite cardio machines.

Lawless Trailer: Shia LaBeouf and Tom Hardy Are Brother Bootleggers

Shannon Vestal — Wed, 25 Apr 2012 08:45:47 PDT

Shia LaBeouf and Tom Hardy are two of my favorite rough-around-the-edges actors, and in the trailer for Lawless, we get to see them exercise that quality, but in Depression-era garb. LaBeouf and Hardy play the Bondurant brothers, a pair of siblings who make their money during Prohibition by bootlegging alcohol. The illegal activity doesn't just make them profitable, but it also makes them feel untouchable, until two other men threaten their operation - and lives. One of them is Floyd Banner (Gary Oldman), a gangster who wants control of the Bondurants' supply (anyone else getting a major Nucky Thompson vibe from him?), and the other is an authority played by Guy Pearce, who wants to take down the brothers by any means necessary.

The preview for the movie, which is based on the novel The Wettest County in the World, has a lot going on, and looks like it's going to be a bit more violent than I was expecting (I had chills when the machine gun gets brought out). Still, the acting looks like it may be phenomenal from LaBeouf and his costars, who also include Jessica Chastain and Mia Wasikowska. The movie comes out Aug. 31, so watch the preview after the jump.

How to Make Your Push-Ups More Effective

Leta Shy — Thu, 12 Apr 2012 13:38:08 PDT

Push-ups may be basic, but it takes some time, strength, and awareness to do them correctly. Once you get the hang of this simple exercise, you'll be amazed at how sculpted and strong your arms, chest, core, and shoulders will be. Here are some tips for perfecting your push-up and making it work for you.

Find your form: Before you can move on, make sure you're actually doing a push-up the right way. Be aware of these four things as you execute a push-up: your body alignment, hands, abs, and breath. Make sure your shoulders are aligned over your wrists and your fingers and palms are spread wide, with pressure focused in your fingertips. Pull your belly button in, keeping your spine straight so your body is in a straight line; make sure to connect your breath with your movements. As you lower, bend your elbows outward to the sides. For more information on how to do a push-up correctly, read this guide.

Change it up: Don't stick to boring basic push-ups. While the exercise is great for your upper body, adding props or changing the positions of your hands can make push-ups harder and will work different areas of your body. Add an exercise ball to your feet, for example, to challenge core muscles, and point hands inward to work your triceps more. We've got more ideas - here are 14 push-up variations to try.

More tips for your push-ups after the break.

5 Things You May Be Overlooking at Your Gym

Leta Shy — Wed, 11 Apr 2012 16:56:44 PDT

Location and machine availability may be the biggest reasons why you chose your gym, but there's more to be had with your membership. Get the most out of the hundreds of dollars you're spending with this list of extras you may be overlooking at the gym.

Workout props: Maybe you only use the machines, but don't ignore the props lying all over the gym floor. Things like battle ropes (those thick white ropes anchored to sturdy beams) for sculpting strong arms to sturdy boxes for plyometrics exercises help change up a workout. Next time you're leaving a class or people-watching on the treadmill, look out for anyone using unfamiliar props, and if one looks interesting, ask a trainer to show you how to use one.
Weight room: If you only lift weights in class, spending time in the weight room can be hugely beneficial. Lifting at your own pace helps to master perfect form and figure out the right dumbbell weight for specific exercises. And if you never strength train, starting a weight-room routine can help jump-start your body's metabolism while also helping tone muscle. If this still seems intimidating, check out our tips for learning to love the weight room.

Find out three more things you may be overlooking at your gym after the break.

From the Community: Everything You Need to Know About CrossFit

Fit Community — Wed, 28 Mar 2012 01:22:23 PDT

FitSugar reader meetcasey interviewed CrossFit expert Robert Sax, owner of the CrossFit Amped Gym, and posted the Q&A in our Get Fit For 2012 community group. Check out what Robert had to say about this rising fitness trend!

Meet the Expert: Robert Sax

Can you begin by telling us a little about yourself?

I am 27 years old and a Capricorn (yes, that’s the goat). I’m originally from Portland, ME (the first Portland), and I currently live in Bellevue, WA. I graduated from Springfield College in Massachusetts with a BS in exercise science. I own CrossFit Amped, coach during the day, fight crime at night, and occasionally put down an entire jar of fresh-grind almond butter. Mmmmmm, fat!

What is CrossFit?

Textbook definition: it is constantly varied functional movements executed at a high intensity. CliffsNotes version: constantly changing workouts that involve body weight movements, gymnastics, aerobic and anaerobic training, Olympic lifting, power lifting, strongman movements, and anything else my twisted mind can conjure up! It is a universally scalable platform for exercise that allows any man or woman of any age and ability level to participate. I have worked with every walk of life and haven’t been stumped yet. In fact, I am currently coaching two men who are deaf, which was a challenge at first because of the amount of detail needed to comprehend and apply to certain movement patterns. Now it is no problem. In fact, I’ve learned some sign language because of it!

Learn more about what a CrossFit workout is and how it can change your body after the break

10 Boredom Busters For Indoor Workouts

Laura Marie Given — Tue, 20 Mar 2012 16:52:00 PDT

If you tend to feel bored at the gym and spend more time watching the clock, these easy tricks are sure to boost your motivation. Whether you're just beginning a bikini-ready plan for the Summer or consider yourself a seasoned gym rat, here are 11 simple ways to fire up your indoor workouts:

Vary your machines: If the treadmill is your best (and only) friend, it's time to switch things up. Try the seated row, the stationary bike, the elliptical, or a mix of all four to keep your body guessing.
Head for the hills: Ward off repetition by changing the incline regularly. The best part? You'll tone your muscles and burn extra calories.
Direct your thoughts: If you can't stop thinking about how bored you are, try coming up with a new focus for every minute or mile. Plan your future wedding, imagine a dream home, or brainstorm your favorite songs and movies to distract yourself.
Alternate weights and cardio: Rather than following a full strength workout with a long bout of cardio, mix up the two. Not only will you stave off boredom, but you'll also give your metabolism an extra boost from the intervals.
Change your listening habits: If you're sick of your workout playlists, why not try an audiobook? What about a podcast? If you prefer something with a fast tempo while you run, reserve audiobooks and podcasts for incline walks or cool downs.

Keep reading for more boredom busters.

One-Legged Moves Help You Bust Through a Fitness Plateau

Susi May — Fri, 02 Mar 2012 12:32:57 PST

Reaching a fitness plateau means you're getting stronger (congrats on all the hard work), but it also means it is time to kick it up a notch. You need to add some new challenges to your workouts. My Equinox trainer Lauren has taught me one simple tweak will make every exercise harder: go one legged. Taking one leg off the floor forces your entire body to work harder to keep you on balance. Here are a few examples.

Take a simple move, like standing biceps curls, and lift one leg to 90 degrees so the knee is in line with the hip. Making yourself unstable adds core work to basic arm exercise.
Work your legs independently with single leg squats and see how much more your glutes and abs kick into gear.
Lift one leg while doing push-ups, this works even if you do push-up on your knees, and you will be challenging your abs even more.
Any standing exercise with the cable pulley machine can be done one legged, like this triceps exercise or basic upright rows.
Do full sit-ups with leg extended in front of you, which is also a prep move for the Turkish get up.
Try a Bulgarian split squat, with leg on the ground and the other on a weight bench. A great way to work your legs and center.
Take your row and tip it over so you're standing on one leg with your body parallel to the floor - this works your legs, core, and back!
Reverse plank with one leg is simple isometric hold works the entire body.