FitSugar

Make Your Next Date a Fitness Date

FitSugar — Thu, 01 Nov 2007 14:30:00 -0700

Dating can definitely put a damper on your healthy lifestyle. All those drinks, popcorn at the movies, decadent dinners out, and late-night talks over gelato are bound to mess up your healthy routine.

I'm not saying you should forgo all that delicious food and never eat out, but why not throw some active dates in there as well? Here are some ideas:

Meet at your gym (he can use your guest pass) and you guys can work out before heading to dinner.
You could sit and talk at a coffee shop, or you can walk and talk instead.
Plan an afternoon hike on the weekend.
Go horseback riding. You can take a lesson together.
Take dance lessons together, or just go dancing.
Visit an indoor rock climbing gym.
Take a partner yoga class or other fitness class together.
Go ice skating at an indoor rink. Many arenas offer times for public skating, so call ahead to find out what times are available.
Rent bikes together and take a tour of the town you live in.
Play a game of tennis, golf (with no cart), football, baseball, or whatever. If you're not into playing a whole game, just play catch, go to the batting cages, or hit golf balls at the driving range.

If you have any other ideas for fitness dates, be sure to share them below.

Source

Is Running While Pregnant Safe?

FitSugar — Tue, 20 Oct 2009 08:00:52 -0700

It's not every day that you see a pregnant woman going for a run, like Miss Kourtney Kardashian here. On her hour-long jog, I'm sure she got some stares and whispers. Not just because she's famous, but because she's got a big bun in the oven. They're probably wondering, is this safe for her baby, and safe for mom?

Regular exercise is encouraged by doctors for those expecting, because it can help a woman stay healthy, and alleviate some of the discomforts like stiffness, back pain, leg cramping, or constipation. Working out can also prevent unnecessary weight gain, relieve stress, and get a woman ready to endure the physical challenges of labor.

With that said, there are some guidelines a pregnant woman should follow when working out.

Don't make any big changes to your exercise program once you become pregnant. If you were running regularly before you conceived, then it's safe to keep it up, as long as it feels good and you don't overdo it. If you want to start a new type of exercise, talk to your doc first.
Be OK with modifying your routine, especially as your pregnancy progresses. If you used to run four miles a day, you may find that you'll need to cut down in the beginning of your pregnancy. And once you're in the end of your second trimester, or third, walking may be best.
Don't do any types of exercise that put you or the baby at risk, like extreme sports that require balance, speed, or could result in you falling. Your doctor will probably recommend you save the surfing, skiing, horseback riding, biking outdoors, and rock climbing for after delivery.

For the rest keep reading

Exercise During Pregnancy

FitSugar — Wed, 08 Oct 2008 17:34:51 -0700

HEALTH GUIDE REFERENCE FROM A.D.A.M

Exercise During Pregnancy

There are many benefits to being active during pregnancy. You may not feel great every day of your pregnancy, but exercise should make you feel better overall and may help prepare you for labor and childbirth.

There are some conditions or symptoms that may make exercising during pregnancy inadvisable. Recommendations NOT to exercise during pregnancy may be made in cases of:

Pregnancy-induced hypertension
Preterm premature rupture of membranes
Preterm labor
Vaginal bleeding
Other ongoing medical conditions such as high blood pressure, heart disease, lung disease, and thyroid abnormalities

If you continue to exercise or start an exercise program while pregnant, it is important to discuss it with your health care provider who can advise you about what type of exercise routine is best.

According to the American College of Obstetricians and Gynecologists (ACOG), exercise may:

Reduce backaches, constipation, bloating, and swelling
Increase energy level
Help with adjustment of posture
Assist with muscle tone, strength, and endurance
Improve sleep pattern
Improve your ability to cope with the pain of labor

Choosing A Safe Exercise Program

It may be easier to exercise earlier in your pregnancy than during the last three months (third trimester) of pregnancy. Choosing safe exercises for you and your baby is important because some positions, as your weight and balance change, may become uncomfortable or have potentially harmful effects. After 20 weeks of pregnancy, you should not do exercises that require lying flat on your back, because this position may make blood circulation more difficult.

For a total body workout that is low stress on joints and muscles, you may consider walking, swimming, or riding a stationary bike. It is wise to start slowly and gradually increase the length of time you exercise. Always warm-up and cool down afterwards. With the extra weight from pregnancy, your body has to work harder than it did before. Exercise increases the flow of oxygen and blood to the muscles and diverts it away from other parts of the body. This makes it important to not overdo the workout, or do any exercise that is too strenuous.

The intensity, duration, and frequency of the workout should not cause pain, shortness of breath, or excessive tiredness. Remember, the goal of exercise is for you to gain general benefits during the pregnancy, but not to do anything that would have detrimental effects on you or your baby.

Hydration During Exercise

Hydration is always important with exercise but it is even MORE important when you are pregnant. You should drink up to 1 pint of liquid before exercising and 1 cup of liquid every 20 minutes during exercise to maintain enough hydration for you and your baby. Even if you don't feel thirsty after exercising, it is important to refresh the fluids that you lost during the exercise. You can lose up to 1-2 quarts of fluid per hour in perspiration.

General Recommendations

The following recommendations are based on the American College of Obstetricians and Gynecologists and the American Academy of Family Physicians:

Avoid doing exercises that require being on your back, after 20 weeks
Wear comfortable clothing that is supportive but not constricting and will help keep you cool
Consume an extra 300 calories a day that you need while pregnant
Avoid getting overheated when exercising, especially in hot, humid weather
Drink plenty of water to keep well hydrated

Recommended exercises include:

Walking
Stationary bike
Low-impact aerobics
Swimming

Sports to avoid because they are high risk for fall or trauma include:

Gymnastics
Horseback riding
Skating
Skiing (water/snow)
Hang gliding
Vigorous racquet sports
Weight lifting
Scuba diving

Stop exercising and call your doctor if you have pain, vaginal bleeding, rapid heartbeat, uterine contractions, chest pain, fluid leaking from the vagina, dizziness, fainting, shortness of breath, or difficulty walking.

If you are an accomplished athlete, you may continue your workout routine. However, exercises that require using a lot of oxygen should be avoided to ensure enough oxygen is reaching the fetus. Active women should avoid contact sports during all stages of their pregnancy.

If you are not an experienced athlete or exerciser, pregnancy is not a time to begin a rigorous routine. Exercises that maintain muscle tone, such as walking and swimming, are good choices throughout pregnancy. For activities that require balance, such as water and snow skiing, it's best to be cautious throughout pregnancy, especially toward the end of the first trimester when the uterus "expands" out of the pelvis and begins to alter your center of gravity. With an altered center of gravity, you can be at an increased risk for accidents that could have a negative effect on yourself and your pregnancy. All activities that involve profound changes in pressure or profound physical stress, such as scuba diving and triathlons, should be avoided at ALL times during pregnancy.

If you are exercising during pregnancy and fall, especially if you land on your belly, seek medical attention. Trauma to your uterus can cause the placenta to tear away from the wall of your uterus. This condition, called an abruption, can be life-threatening to both you and your fetus.

Review Date:
2/19/2007
Reviewed By:
Douglas A. Levine, MD, Gynecology Service, Memorial Sloan-Kettering Cancer Center, New York, NY. Review provided by VeriMed Healthcare Network.

A.D.A.M., Inc. is accredited by URAC, also known as the American Accreditation HealthCare Commission (www.urac.org). URAC's accreditation program is an independent audit to verify that A.D.A.M. follows rigorous standards of quality and accountability. A.D.A.M. is among the first to achieve this important distinction for online health information and services. Learn more about A.D.A.M.'s editorial policy, editorial process and privacy policy. A.D.A.M. is also a founding member of Hi-Ethics and subscribes to the principles of the Health on the Net Foundation (www.hon.ch).

A.D.A.M. Copyright

The information provided herein should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. A licensed medical professional should be consulted for diagnosis and treatment of any and all medical conditions. Call 911 for all medical emergencies. Links to other sites are provided for information only -- they do not constitute endorsements of those other sites. © 1997-2009 A.D.A.M., Inc. Any duplication or distribution of the information contained herein is strictly prohibited.

adam.com

Pregnancy Center Links

Newsletter - Week 26

FitSugar — Wed, 08 Oct 2008 17:34:49 -0700

HEALTH GUIDE REFERENCE FROM A.D.A.M

Welcome To Week 26

Your Baby: Lung Development

Your baby weighs approximately 1.5 - 2.0 pounds (850 g) and measures 9.2 inches (23 cm) from crown to rump. At this point, the baby's lungs and brain are much more developed than before and are still developing. The baby has eyelashes and is able to recognize light from dark that reveals the optic nerve has developed. Your baby can hear you and your bodily functions - heartbeat and digestion, among others - as well as outside noises including your voice and the voices of others. So if a sudden sound startles you, imagine what it does to your baby!

Your Body: Fit To Be Pregnant

It may be easier to exercise earlier in your pregnancy than during the last three months (third trimester) of pregnancy. Choosing safe exercises for you and your baby is important because some positions, as your weight and balance change, may become uncomfortable or have potentially harmful effects. It is recommended that after 20 weeks of pregnancy you should not do exercises that require lying flat on your back, because this position may make blood circulation more difficult.

For a total body workout that is low stress on joints and muscles, you may consider walking, swimming, or a stationary bike. It is wise to start slowly with the length of time you exercise at one time and always warm-up and cool down afterwards. With the extra weight from pregnancy, your body has to work harder than it did before. Exercise increases the flow of oxygen and blood to the muscles and diverts it away from other parts of the body. This makes it extremely important to not overdo the workout, or do any exercise that is too strenuous while pregnant. The intensity, duration, and frequency of the workout should not cause pain, shortness of breath, or excessive tiredness. Remember, the goal of exercise is for you to gain general benefits during the pregnancy, but not to do anything that would have detrimental effects on you or your baby.

The following recommendations are based on the American College of Obstetricians and Gynecologists and the American Academy of Family Physicians:

Avoid doing exercises that require being on your back, after 20 weeks.
Wear comfortable clothing that is supportive, but not constricting, and will help you to keep cool.
Consume an extra 300 calories a day that you need while pregnant.
Avoid getting overheated when exercising especially in hot, humid weather.
Drink plenty of water to keep well hydrated.

Recommended exercises include:

Walking
Stationary bike
Low-impact aerobics
Swimming

Sports to avoid because they are high risk for fall or trauma include:

Gymnastics
Horseback riding
Skating
Skiing (water/snow)
Hang gliding
Vigorous racquet sports
Weight lifting
Scuba diving

Note: If you are a high-risk pregnancy, you might have to curb or eliminate exercise entirely. Remember to consult your health care practitioner to determine what is best for your body.

If you are exercising during pregnancy and fall, especially if you land on your belly, seek medical attention immediately. Trauma to your uterus can cause the placenta to tear away from the wall of your uterus. This condition, called an abruption, can be life-threatening to both you and your fetus.

On a Different Note: Fetal Development In A Flash

Creating a new life is nothing short of a miracle. With this fetal development tool, you can get an insider's view of a baby in the making -- from conception to term. On this quick-time animation, you will be able to watch the entire development, specify portions of the pregnancy (i.e., weeks 15-25), or freeze the frame on a specific week.

Weekly Tip

Before crawling into bed at night, light some candles in your bathroom and draw a bath. Put in some aromatherapy drops or bath gel, if you have some handy, and turn off the ringer on the phone. Once you're safely in the tub, put your feet up and let the energy drain back into your legs. Taking a bath before bed may be a great solution to ensuring a good night's sleep.

Review Date:
2/6/2007
Reviewed By:
Douglas A. Levine, MD, Gynecology Service, Memorial Sloan-Kettering Cancer Center, New York, NY. Review provided by VeriMed Healthcare Network.

A.D.A.M. Copyright

adam.com

Pregnancy Center Links

ER Docs: Texting and Motion Don't Mix

FitSugar — Fri, 01 Aug 2008 10:00:00 -0700

We have become a nation of texters. A few of you even text while at the gym. Texting on a treadmill is considerably safer than texting while crossing the street, and that is why the American College of Emergency Doctors issued a warning against texting while on the move.

It may seem simple to keep our thumbs busy on your BlackBerry while walking, but it can lead to minor accidents like twisted ankles and head wounds from streetlights, as well as unfortunate fatalities from stepping distractedly into oncoming traffic. Illinois is considering a law banning text-walking hoping to help its citizens avoid these tragic accidents.

The warning issued by ER docs isn't limited to text-waking. They think that texting and most activities just don't mix. Emergency rooms have treated patients who sustained injuries while mixing text messaging with horseback riding and cooking. My advice is to put the phone down and focus on the task at hand, even if it is as simple as walking down the sidewalk.

I am curious if any of you have hurt yourself while texting? Share the gory details in the comment section below.

Source

Speak Up: What Forms of Exercise Have You Tried and Not Liked?

FitSugar — Thu, 03 Jul 2008 13:35:00 -0700

When it comes to exercising, I have a few go-to activities that I always end up doing. I mix it up between running, biking, swimming, as well as outdoorsy activities hiking and kayaking. I love yoga, Pilates, and weightlifting. I tried branching out and experimented with rock climbing, windsurfing, and horseback riding, but they were either too expensive or not for me. What about you? Are there certain types of exercise that you dabbled with that didn't stick?

Source

Know Your Races: The "Athlons"

FitSugar — Fri, 12 Oct 2007 11:45:00 -0700

So you think you want to sign up for a tri, but do you really know what that means? Here's the lowdown on the 'athlons.

Triathlon: A race encompassing swimming, biking and running back-to-back. Distances vary upon race.
Ironman (aka long distance) Triathlon: An Ironman Triathlon race is a "long distance" tri. This means there is a 2.4 mile (3.86 kilometer) swim, followed by a 112 mile (180.2 kilometer) bike ride and ending with a 26.2 mile (42.195 kilometer) marathon.
Triple Triathlon: A race encompassing a regular triathlon (swim/bike/run) three times in one day over several courses.
Duathlon: A race encompassing a running stage, a cycling stage and then another running stage.
Pentathlon: A race consisting of five events. The events are épée fencing, pistol shooting, 200 m freestyle swimming, a show jumping course on horseback and a cross-country run.
Biathlon: A sporting race made up of two disciplines. A biathlon usually refers specifically to the winter sport that combines cross-country skiing and rifle shooting, while the summer biathlon combines cross-country running with riflery, but can be any two diciplines.

So consider this list before you sign up for any race so that you know what you're getting yourself into.

Fit's Tip: A lot of the races that consist of more than one discipline allow you to split it up with partners, or multiple partners so you can enlist family and friends.

Source

Take a Hike: TrailLink.com

FitSugar — Fri, 07 Sep 2007 08:45:00 -0700

Late summer and early fall are prime hiking seasons. The air is just a wee bit cooler and the leaves are just starting to turn. If you are at a loss of where to hike I have a great web source for you - TrailLink.com. This site will help you find the best trails for your outdoor recreation of choice, be it: walking, biking, horseback riding or inline skating and more. I would just start with the advanced search because it is more specific, and you can find parks in your state with trails for your activity. You can even search by wheelchair accessibility!

The site is sponsored by the Rails-to-Trails Conservancy initiative (a great program that turns abandoned railroad track into multi-use trails), but the trails listed are not limited to converted railroad trails, they even list some urban bike paths!

So get out there and take a hike!

Summer Exercises Calorie by Calorie

FitSugar — Mon, 20 Aug 2007 17:15:00 -0700

If you're like me, when summer is nearing to an end, I get a little sad thinking about all the fun outdoor activities I won't be able to do once the weather cools down. So here's a little kick in the pants to motivate you to get out and enjoy (or try) these sunshiny weather workouts before it's too late.

Summer sports and activities are some of my favorites because even though you're working every inch of your body, you may not even realize it because you're having so much fun. Just be sure to take precautions so you don't get a sunburn (which can lead to skin cancer), become dehydrated, or get heat stroke.

Want to see how many calories a person burns doing 30 minutes of each? Then read more

Activity (30 min)	120 lb	135 lb	150 lb	165 lb	180 lb	195 lb
Casual Walking	108	122	136	149	163	176
Brisk Walking (12 min miles)	244	275	306	336	367	387
Jogging (10 min miles)	272	306	340	374	408	430
Running (9 min miles)	299	336	374	411	449	486
Moderate Golfing (with no cart)	109	122	136	150	163	177
Moderate Biking	163	183	204	224	244	258
Intense Swimming	217	244	272	299	326	344
Moderate Scuba Diving	191	214	238	262	286	302
Moderate Water Skiing or Wakeboarding	163	184	204	225	245	265
Moderate Canoeing, Rowing, or Kayaking	136	153	170	187	204	221
Moderate Badminton	163	184	204	225	245	265
Moderate Hiking	136	153	170	187	204	221
Heavy Backpacking	272	306	340	374	408	442
Moderate Volleyball	136	153	170	187	204	221
Moderate Tennis	163	183	204	224	244	258
Heavy Soccer	327	367	408	449	490	517
Moderate Horseback Riding (trotting)	180	202	225	247	269	292
Moderate Muscle Conditioning (Yoga, Pilates, lifting weights, strength training exercises)	136	153	170	187	204	221

Source

10 Ways to Burn More Calories This Summer

FitSugar — Fri, 08 Jun 2007 03:00:00 -0700

This summer, take advantage of all the great ways you can burn a few more calories. Here are ten simple ways that you can burn a few more calories in just 30 minutes this summer:

*Based on a 130 lb. person for 30 minutes of activity.*
Activity	Calories Burned
Fishing	118
Frisbee	89
Horseback Riding	118
Mountain Biking	251
Rock Climbing	236
Snorkeling	148
Softball	148
Surfing	89
Water Skiing	177
Whitewater Rafting	148

The best part? You should have fun burning those extra calories. So pull out the sunscreen and bug spray and start moving this summer.

Source