FitSugar

How to Avoid Sports Injuries

FitSugar — Mon, 15 Oct 2007 02:30:00 PDT

I think it is safe to say that no one enjoys being sidelined by an injury. If you have ever sat on the sidelines and watched your team play, you know how sitting out can hurt almost as much as the injury. On that sad note, here are a few ideas on how to avoid those sports related injuries that put you off your fitness track.

Warm up: Take 10 minutes to bring your heart rate up to your target zone while gradually priming your muscles and connective tissue for action. Warming up improves your overall mobility and coordination.
Cool down: Cooling down works like your warm up, but in reverse. By taking 10 minutes to bring your heart rate safely back to normal, you also help your muscles flush any build up of waste products from your muscles. This helps decrease post workout stiff joints and sore muscles.
Stretch: You should definitely stretch after every workout; just include it in your cool down (see number two). Keeping flexible reduces your chances of pulling a muscle or straining a ligament.
Good Technique: There is often a reason for "technique" and it is not usually an aesthetic one. No! Good technique helps to protect the body. Form is very important when it comes to working with weights. If you find that you are lifting sloppily, stop and evaluate the weight you're lifting and your form. Using control is always a good idea when strength training.
Good Shoes: Good shoes go a long way. Most athletics shoes are highly engineered to protect your feet and your body from the impact often associated with running. Plus, sneakers are designed to handle the specific demands of different sports. Playing tennis in running shoes is practically a twisted ankle waiting to happen.

Hopefully these tips will keep you playing all season, no matter if your sport is soccer, running, or step aerobics!

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From the Community: New to Group Exercise Classes? 4 Helpful Tips From an Instructor

Fit Community — Mon, 16 Jan 2012 16:15:33 PST

No need to be nervous about taking your fitness class: FitSugar community member (and fitness instructor) livinginthin has some helpful tips to help you navigate your way through the workout.

Did you just join a gym? Good for you! Group fitness classes can be a fun and effective way to get into an exercise program, but venturing into that loud, crowded room for the first time can be pretty intimidating! As an instructor for the past ten years, I’ve seen many first timers take a class once and never come back. If you are just starting out, here are a few tips to ensure a successful experience in the group exercise studio (and keep you coming back for more):

Let me know it’s your first time: A good instructor should be available a few minutes before class (either in the hall or in the room), so please be sure to let us know it’s your first time. We may be able to give you some tips on how to get the most out of the day’s workout, tell you what equipment you’ll need, etc.

Stand in the middle of the room.: If you are new to class, I need to see you to watch your form, so please don’t hide in the back row. On the same token, don’t stand in the front row either - you’ll want to be able to follow some seasoned exercisers, and the front row usually consists of regulars who have been taking the class for years, and can be very helpful to visually follow when I am walking around the room to help students.

See more tips on taking your first fitness class after the break!

How Celeb Trainer Gunnar Peterson Keeps Sofia Looking Hot

Leta Shy — Mon, 16 Jan 2012 00:49:57 PST

Modern Family star Sofia Vergara is known both on and off the red carpet for her enviable figure, and award season is definitely a time when the actress can shine. Between her glamorous gowns and camera-ready makeup, Sofia always looks the part. But the self-described gym hater also works hard to keep fit. We spoke to her trainer Gunnar Peterson (whose clients have also included Kim Kardashian, Jennifer Lopez, and Angelina Jolie), to learn more about how Sofia gets award-season ready. Read his tips below.

Make it fun: How does Gunnar keep his celebrity clients sticking to their routine? "I try to keep it fun. I try and put a little bit of levity in it, but at the same time, I don’t sacrifice the work. We may goof around and stuff, but we’re definitely going to goof around while we’re working." A boring workout is one you won't want to stick to, so read our tips on how to keep a workout fun.

Whole-body workout: Gunnar doesn't like to waste time with isolated moves. Burn more calories and work more of your body at the same time instead. "I don’t do that many isolation movements, like single joint stuff," Gunnar says. "I do bigger movements. If we’re going to do a lunge, we’re probably going to add an upper body component to it, like a lunge with a wood chop, a side lunge with a wood chop, or a rear lunge with a lateral raise, or a forward lunge with a front raise." Try it yourself: incorporate this medicine ball wood chop the next time you do lunges, and check out Gunnar's cutting-edge double-duty gym equipment here.

Read on for more tips from celebrity trainer Gunnar Peterson.

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.

Your Winter Workout Woes - Answered!

Fitness Magazine — Tue, 10 Jan 2012 04:09:05 PST

We are excited to share one of our fave stories from Fitness Magazine here on FitSugar!

Baby, it's cold outside! But for those of us training, sans gym membership, or just yearning for some fresh air, we can't let the chilly weather keep us from an outdoor workout. If you find your morning runs too cold, have achy joints, or just want to make it through a run without wiping out, we hear you! That's why we asked Dr. Scott Weiss, clinical director and owner of Bodhizone Physical Therapy, your burning cold-weather workout questions. Read on below to see how you can have a successful workout no matter what the weather.

The cold weather makes my joints hurt! What stretches can I do before a workout to stop constantly feeling sore?

If cold weather is making you sore, the worst thing to do is go and stretch since you're more likely to pull a muscle or tear some cartilage. In the cold weather, the key is total body warmth. Spend a little more time warming up, by adding 5 to 10 minutes to your normal warm-up routine. Stretching while your joints are warm will then enhance flexibility and range of motion while also reducing your chance of injury.

Sometimes when I go for a run in the Winter, my toes lose feeling. Why is this happening and how can I fix it?

Most of the time numb toes are a minor circulatory or footwear issue. Try making a fist with your toes, or do some calf raises to get the blood pumping. Once you get home, be sure to elevate your feet to relieve the pressure. If tingling persists, it could be something more serious (like frostbite), and you should contact a physician.

I'm terrified of black ice. What are some tips to avoid it?

Make sure you stay focused on the heel contact portion of the running cycle in icy conditions. Oftentimes, we don't think about how we are landing our feet, and if even slightly unbalanced while landing on ice, you risk falling. If you live in an especially icy area, consider trail shoes, which have a better grip.

Read on for more Winter workout solutions from Dr. Weiss.

More from FITNESS:

• Oops-Proof Your Workout

• Immunity-Boosting Tips to Stay Cold-Free This Winter

• Get the 2012 Best Body Ever Plan

The 5 Worst Habits That Damage Your Immune System

Prevention — Mon, 12 Dec 2011 04:19:31 PST

We are excited to share one of our fave stories from Prevention here on FitSugar!

Kick these surprising habits to keep colds, flu and other bugs at bay.
By The Editors of Prevention.com

Staying healthy isn't just about using hand sanitizer and avoiding coughing co-workers. It turns out some pretty surprising daily habits - like how you fight with your husband or whether you stay up late for Letterman - can impact how well your body fends off colds, flu and other pesky bugs. Here's a list of science-backed tips to add to your stay-healthy arsenal today.

1. You Avoid the Water Cooler
Friendship may be Miracle-Gro for your immune system. Research shows that the fewer human connections we have at home, at work, and in the community, the likelier we are to get sick, flood our brains with anxiety-causing chemicals, and live shorter lives than our more sociable peers. In one study, researchers who monitored 276 people between the ages of 18 and 55 found that those who had six or more connections were four times better at fighting off the viruses that cause colds than those with fewer friends.

What to do: Don't let a jam-packed workday or hectic schedule get in the way of your friendships. Stop by a co-worker's office for a quick Monday morning catch-up, or e-mail/text your friends at night to stay in touch when you're too busy for phone calls.

7 Ways to Work Out at The Office

2. You Often Feel Tired
Scrimping on sleep has a powerfully detrimental effect on immunity. The perfect example: college students who get sick after pulling all-nighters cramming for exams. Poor sleep is associated with lower immune system function and reduced numbers of killer cells that fight germs. In fact, University of Chicago researchers found that men who had slept only four hours a night for one week produced half the amount of flu-fighting antibodies in their blood (jump-started by a flu shot) compared with those who slept 7 1/2 to 8 1/2 hours.

Keep reading to learn how to keep your immune system strong after the break.

Grey's Anatomy Rundown, "Poker Face"

Diana Nguyen — Thu, 20 Oct 2011 23:46:57 PDT

This week on Grey's Anatomy, the doctors of Seattle Grace explore the delicate balance between keeping things to oneself for others' sake and just telling it like it is. While the fifth-year residents are encouraged to prep for the board exams, Meredith is forced to focus on a new specialty to keep her marriage intact. Callie falls into a new-mom rut, and the newfound friendship between Mark and Arizona isn't helping.

All in all, I enjoyed this week; it was a feel-good episode, featuring spousal support and female gumption. Ready to break it down? Just keep reading.

Helpful Banking Tips For 20-Somethings

Anna Monette Roberts — Fri, 14 Oct 2011 03:05:52 PDT

I remember receiving my first paycheck postcollege – along with my first checking account fee. While you're a student, many banks will prompt you to sign up with a free checking account, but things change when you graduate. I was startled and annoyed at this fee, but little did I know the few years preceding college, I would rack up several others. Here are five important things you should be aware of when banking in your 20s.

Know the fees associated with your account. Ask what types of fees to expect and how you can avoid them. They creep up, and your bank might not prepare you for new fees either. For instance, large banks like Bank of America are instating monthly fees for debit card usage. While charges are between $3-$5, it's still a pretty significant fee for debit card users.
Your purchasing habits are stored. In the ever-connected modern day world, purchases made by debit and credit cards are stored and analyzed. This might not mean a whole lot to you in terms of your debit card usage, but companies could use the data to determine your interest rates for credit cards. Keep that in mind if you tend to make not-so responsible choices like purchasing huge items spontaneously or blowing your paycheck in a 24-hour period. Otherwise, opt to make more cash purchases.

10 Things to Do in 10 Minutes (to Improve Your Finances)

LearnVest — Wed, 05 Oct 2011 00:15:10 PDT

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

You’re busy. We’re busy. And we’ve all got stuff to do.

It’s that feeling that gets to us: The longer we put something off, the more we continue to put it off. And those small tasks that will help our financial lives can sometimes be the ones that we put off the most.

The key is to keep moving, and pick the low-hanging fruit. To that end, we bring you a few quick wins to get you started.

If you have a spare ten minutes and wonder what you can accomplish in them, stop wondering–here are ten things you can get done.

Clean Out Your Wallet

A clean wallet leads to a clean mind . . . in a manner of speaking. Spend a few minutes emptying your wallet of old receipts and other junk. Here’s what you should keep in your wallet. And here’s what you shouldn’t.

Set Up a $5 Jar

We actually got this idea from one of our readers: From now on, stop spending $5 bills. Instead, store all of the fivers you receive as change, and let them accumulate. After a few months or a year, you could easily have hundreds of extra dollars. (You could do this with spare change, too, but the sums will be smaller and the coins will be a pain to count out.)

For now, pull out a jar or other container, put it on the counter, paste a photo of your dream goal on it (house, family, vacation) and start saving.

Read on for more things to do to improve your finances.

10 Things Worth Paying More For

Bundle — Thu, 29 Sep 2011 00:15:34 PDT

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

It is better to save, than it is to spend - that's usually a winning (and smart!) mantra to live by. But there are actually some things that are worth the extra dollars in cost. Here are 10 of them.

Service. Consumers like to complain about the terrible service they get from certain companies - cell phone and cable TV providers, for example, or dry cleaners and tailors. Ever have to fight with customer service on the phone over a dispute on your cell phone bill? Ever pick up a pair of pants from the tailor only to later discover that your hemlines were uneven? Had a bad haircut? It's worth it to pay more for quality service. People who are skilled in their craft generally charge more for their expertise, and people are willing to pay for a good experience - especially if that means having a bad experience that the service provider is willing to quickly make right for you for free. That's priceless.
Direct flights. We're used to going onto sites like expedia.com or kayak.com to find the cheapest airfare for wherever we want to go, but it's often worth it to pay the extra money for a direct flight. Not only do you avoid the hassle of having to transfer planes at a layover, you save the precious time you could be spending more efficiently at your destination. I'd pay $50 or $100 more for a flight in a heartbeat if that means six extra hours with my family and friends during the holidays instead of snacking on overpriced airport food in the middle of nowhere waiting to get on the second leg of a flight.
Closet basics. There's absolutely no reason you should spend $200 on a pair of designer jeans. But a good, durable pair of jeans from a retailer like Levi's, which produces them for around $50, can last much longer than cheaper brands from big box stores. The key word here is basics: You don't want to spend a lot on whatever is "in" now, but stuff that you can wear no matter what year it is: A nice suit that will work for both a job interview or a wedding. A nice pair of shoes that can be dressed up or down. A white dress shirt you can wear to work or a night out. One nice coat to get you through many many winters. Spending money on quality basics means you'll have things to wear for a long time without ever going out of style, and that actually saves money in the long run.

Read on for more things worth paying more for.