FitSugar

The Truth Behind Exercising at Home

FitSugar — Wed, 07 Jan 2009 13:00:00 -0800

One simple way to fit exercise into your busy week is to work out at home, and if you have an elliptical or a treadmill even better. In reality though, it is not that simple. Just living in the same house as a cardio machine or being in the same room as a set of dumbbells does not guarantee you will get exercise. Workout gear provides the challenge; you provide the motivation.

This dilemma of not exercising at home even when you have the exercise equipment has been the subject of some recent studies. The conclusion makes sense: Setting unrealistic goals, then not meeting those goals creates dissatisfaction, the dissatisfaction keeps people from working out regularly. The trick is to set realistic goals and to also realize that exercising, even at home, means you have less time for other important activities like watching TV, sleeping, or surfing the Internet. Yes, there are trade offs, but when you rally you feel so much better.

Now tell me honestly, how often do you work out at home?

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Work It at Home: Just You and a Deck of Cards

FitSugar — Wed, 07 Jan 2009 05:30:00 -0800

Mixing up your fitness routine keeps boredom at bay, and I have a total body workout that is all about variety. This at-home workout will have you sweating in no time and it's always challenging. All you need to get started is a deck of cards, so dig yours out of the junk drawer and get your move on.

The workout involves circuits of push-ups, sit-ups, and squat jumps, and the deck of cards keeps you guessing at the number of repetitions. Here's the gist: Flip over the first card. Let's say it's a 10. Your first circuit will be 10 push-ups, 10 sit-ups, and 10 squat jumps. Flip over the next card, and repeat the circuit but change the reps according to the number on the card.

To find out ways to make this workout more interesting and challenging, read more.

There's not much you can do to change the squat jumps, but there are endless possibilities when it comes to sit-ups and push-ups. Consider doing some push-ups more slowly, try the one elbow in, one elbow out variation, and maybe include the triple clap push-ups you've been working on. As for the sit-ups segment, any challenging abdominal exercise would be a great substitution for the traditional sit-up.

Don't feel like you need to tear through an entire deck of cards on your first try; in fact, half the deck is pretty intense. You may initially get through a fraction of the cards, but challenge yourself by adding another card or two each time you take on this workout.

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Recession Proof Your Workout: Free Video Mat Classes From Ultimate Pilates

FitSugar — Tue, 18 Nov 2008 10:00:00 -0800

In tough financial times, we all start to trim the fat off our budgets. When the monetary trimming comes from your fitness life, be careful. Exercise helps relieve the stress that accompanies uncertain times. Pilates, a mind-body exercise, works as a great mental distraction while you're working out, but it can be expensive. That is why I was so excited when I found free workouts at Ultimate Pilates Workouts. The site offers much more in a tiered fee system, but their free workouts are 30 to 45 minutes long, informative, and challenging. You do have to register with their site, but opt for the free basic package to gain access to their video mat classes.

The site was create by twin sisters, both former Rockettes. Their studio Pilates on Fifth in NYC seems like a great place to work out, and with their videos you get mat class instruction that is certainly not over-produced. For more Pilates tips and in-depth explanations of Pilates exercises and concepts, check out their video podcasts.

To get a taste of the videos, just read more.

Get That Extra Push

FitSugar — Thu, 27 Dec 2007 13:30:00 -0800

Sick of doing the same one-size fits all DVD that is not only boring, but it's not pushing your body anymore? If so, you should definitely check out PUSH.tv.

PUSH.tv is a progressive DVD program where you get customized training sessions as you go along. This means as your life changes or your fitness goals change, so will your DVD - all you have to do is modify your DVD preferences online. I love that you are able to select your own trainer, area of focus, cardio, length of workout, music, and intensity level. It's also cool that the program takes into account if you already have any equipment at home or special conditions that need attention. The best part? My crush Bob Harper of The Biggest Loser is one of the trainers!

PUSH.tv is $25.00 per month. However, there is a one-time $4.95 shipping fee that is applied to the first month's shipment so the first month's charge, barring any state taxes that may apply, is $29.95. For more information and to get the first month free, check it out here.

Late Night Home Workout Ideas

FitSugar — Thu, 13 Sep 2007 04:00:00 -0700

I know I am not alone when I admit that when the season Premiere of the Biggest Loser ended, I wanted to workout. I find that show so motivating. Unless you belong to a 24 hour gym, chances are low you are going to head to the gym at 10pm. You can harness that motivation and workout in the convenience of your own home! Here are a few ways to make a home workout work even if it's late.

So what if it is 10 pm, the gym is closed and your downstairs neighbors are sleeping. There are plenty of exercises you can do at home.
Push ups, planks, side plank and elbow planks are quiet and will work your upper body and core!
Sit ups of all variations work wonders day or night. If noise is an issue, the slower you do them the less noise you will make. Looking for a new abs routine? Check out this Short, Sweet and Complete Abs video.
If you have hand weights you can do a wide variety of exercises that make absolutely no noise - except for your breath, of course!
Say you are in the mood for alternating reverse lunges, don't let sleeping folks around you keep you from lunging, just make your lunges as quiet and controlled as possible - this will make you work even harder and challenge your coordination.
If you can rock out, try an exercise DVD - here are some that I have reviewed. Pilates and yoga tend to make less noise than cardio if noise is a consideration.
Stretch! Flexibility training is an essential part of fitness that is quiet and easy to do. Plus it is a great way to calm down after a busy day. Chances are high a short stretching session will motivate you to workout the next day!

Fit's Tip: Contrary to popular belief, exercising before going to bed doesn't interfere with sleep. If you feel super awake after exercising, try a nice soothing bathe since they tend to promote sleep over invigorating showers.

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Favorite Excuse for Not Working Out: I Don't Belong to a Gym

FitSugar — Thu, 26 Jul 2007 17:15:00 -0700

I hear it time and time again, "I'd love to workout, but I don't belong to a gym." Guess what? A lot of really healthy and fit people do not have gym memberships and a lot of people with gym memberships aren't so healthy anyway.

So if you've been using the no gym membership as an excuse, here are a few tips on working out without a gym:

Make the great outdoors your gym. Hit a park and do step-ups on benches. Hop on a bike and ride around town for 45 minutes. Swim laps in a lake or your local pool. Run in a park or at a local track. Use outdoor stairs for stair climbing. Toss around the Frisbee or football with friends in the park.
Make your home your gym. Rent exercise DVDs. Buy equipment for home use. Use household items as your weights. Use your stairs for step-ups, sideways squats and more. Pump up the music and dance while you clean. Do sit-ups and push-ups during commercials of your favorite TV show.
Make your everyday activities count. Take the stairs whenever possible. Bike (or walk) to work. Talk a few short brisk walks during your day. Sign up for a yoga class during your lunch break. Walk to your coworkers office instead of sending her an email. Join your kids in a game of tag.

There are so many ways outside of the gym for getting active. Belonging to a gym can simplify things because you're in, you're out and it's done but you can make it just as simple by thinking outside the box. I am sure you guys all have your non-gym ideas for getting fit, so share them in the comments section below.

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Fit Finding: Exercise DVD with an Oscar Twist

FitSugar — Fri, 23 Feb 2007 10:15:00 -0800

You know I am all a flutter for the upcoming Oscars and I am always looking for ways to move it at home. I was thinking how could I combine these two seemingly disparate things? Then two time Oscar winner actress/aerobics queen Jane Fonda (Coming Home and Klute) popped into my head wearing a really wonderful high cut, striped leotard with matching tights.

The first home workout I ever did was following Jane's movements on VHS. So I challenge you to Fit Find me an exercise DVD with some kind of Oscar tie in. Be creative, you have seen my Oscar themed workouts...stretching isn't just for muscles. Themes and connection can be pulled far beyond what you ever imagined.

Here is the Link to the Academy Awards "search" page. You can browse by any category awarded and even check the winner's only box. I think you will find it inspirational for your search.

Be sure to tag your items oscar themed workout DVD, even if it is a video (the original Jane Fonda workout is only available on VHS).

If bookmarking/Fit Finding is new to you check out my friend geeksugar's explanation and tutorial. She'll have you bookmarking all over the internet in no time.

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Fittingly Mad: You Mean I Have To Use It?

FitSugar — Sat, 25 Nov 2006 12:35:00 -0800

Why is it so hard to exercise at home? It feels like it is so much harder to work out at home than at the gym. We bought an elliptical machine recently. We moved furniture around our gear laden household to accommodate it (they're pretty big don't ya know). We thought it would be convenient and that we'd use it all the time. In my head I heard myself saying "Hold that thought. I'm just going to jump on the elliptical." But you know what? I have never said that.

There seems to be some kind of mind/body disconnect. Just because I see it everyday doesn't mean I am getting any benefits from it. Just owning it is not enough. You have to actually USE it. I have a lot of excuses. I tell myself that I'll use it early in the morning. But then the kids wake up early. I tell myself I will use it after the kids go to bed. But at that point of the day folding laundry, ironing, dusting, anything sounds better than that.

Aaaggghhh. Sometimes the things that are good for you are so hard to do.

Get It Up, Your Heart Rate That Is: At Home Cardio

FitSugar — Thu, 27 Mar 2008 04:00:00 -0700

I have had a few requests for an at home cardio program involving no machines. Here is a short, fun, and hard cardio workout I just dreamed up and tested. I loved it! My legs and arms both feel worked. Check it out! The only thing you need is a step and a jump rope, if you have no stairs in your house find a small bench to use, or just march in place with a bit more vigor. If you don’t have a jump rope just imagine you do and hop over your imaginary rope.

Exercise	Time / Reps
March in place	2 minutes
Step up	2 minutes
Jump rope	2 minutes
Stretch	Hamstrings, Quads, Calves, Inner Thighs

That wraps up the warm up. To see the rest of the workout, read more.

Jumping jacks	2 minutes
Squats	1 minute
Side lunges	10 sets
Jumping rope	1 minute
Jump squats	15 reps
March in place	1 minute
Burpees	15 reps
March in place	1 minute
Walking lunges	10 sets
Squats	1 minute
Jump rope	1 minute
Jump Squats	15 reps
Jump rope	1 minute
Step up	2 minutes
March in place	2 minutes
Push ups	20
Ab work	5 minutes
Tricep dips	30

This workout is definitely not low impact, and if you have downstairs neighbors it could seriously bother them. Take care of yourself and your knees. Remember to stretch your entire body post workout.

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An At Home Workout Anyone Can Do in 10 Minutes

FitSugar — Thu, 10 May 2007 08:45:00 -0700

Unfortunately not all of us have the luxury of going to the gym or stepping outside into beautiful weather all the time (ain't that right Seattle?).

MSNBC's Fit List this week is all about how to get in a 10 minute (maybe more like 15) workout at home. The best part is that you'll be using stuff you already have lying around the house.

Start with your kitchen chair to warm up. Sit down and stand back up. Do this for one minute.
Go to the stairs and start climbing up one step at a time. Go up and down 8 to 10 times. If you don't have stairs, use a small step stool. Position it next to a wall so you can place your hand on the wall for balance. Step up and down on the stool (up with the right foot and then up with the left foot, down with the right and then down with the left) for one minute.
Go to a wall and place your back against it. Your feet should be about one foot away from the wall. Now, slide down the wall until the hips are parallel to the knees. The knees should be directly over the ankles. Keep your back pressed against the wall and place your hands comfortably on the thighs. Hold this position for one minute using an egg timer. If you can't make the full minute, hold as long as you can.
Sit in the kitchen chair and hold detergent bottles, one in each hand. Curl them up toward your shoulders to work the biceps. Do three sets of 12 with a rest in between sets. Drink some water while you rest.
Place a three-foot strip of masking tape on the floor in front of you. Stand on one side of the tape and with both feet hop over the tape. Go back and forth for one minute on the egg timer. If you can't jump with both feet, hop one foot to the other foot. Once you get the hang of it you will progress to hopping with both feet. This is great for getting your heart rate up, burning calories, strengthening your bones and improving balance.

There's five more moves, so read more

Go back to the chair and hold the detergent bottles again, this time extending your arms out to the sides. Raise them up until they are at shoulder level. Then return them back down to your sides. This exercise works your shoulders. If the weight is too much, pour out some water, but make sure you keep the same amount in each bottle.
Walk to the bath tub (or you can use the kitchen chair) and sit on the edge. Place your hands on the edge of the tub with your fingers hanging over the front edge. Pull yourself off the edge so you are supporting yourself with your arms. Lower yourself down and up by bending your elbows. Do three sets of 12. This exercise is for the back of the arms, the triceps.
Finish up the workout by getting on the floor near your coffee table (or ottoman). Place your feet on the table and lift your hips up off the floor and squeeze the hips and buttocks. Lower back down. You will feel this in the back of your legs. Do three sets of 10 lifts.
Keep yourself in the same position and place your hands behind your head. Lift your shoulders up off the floor and exhale as you lift. This is for your abs. Do three sets of 15.
Lie flat on the floor, arms stretched out and legs extended. Breathe in and out while you relax.

One thing is for sure: I, for one, will definitely be doing dips using the side of my bathtub tonight. I love this idea!

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