FitSugar

Fit Tip: Finding "Moderate Intensity" For You

FitSugar — Mon, 10 Sep 2007 10:15:00 PDT

The new exercise guidelines recommend getting cardio exercise at moderate intensity. The question is what is moderate intensity for you - how do you find it and measure it? Well, Dr. Margolis, over at Yahoo Health has provided three ways to determine your intensity level.

The talk test. If you can hold an amiable conversation, then you are not working in the moderate intensity zone. You need to be breathing hard to be in this zone so a normal conversation should not be possible. Run by yourself? Then try singing with your playlist and if you can belt the entire chorus, you need to pick up the pace.
The "8 to 20" scale. Imagine a scale of intensity between 8 ad 20, with 8 being barely moving (like holding your toddler's hand while he or she navigates the early stages of walking) and 20 being working as hard as 007 in the "parkour/free running" scene in Casino Royale. You want to workout at and be able to maintain intensity of around 12.
Heart rate. Moderate-intensity exercise means working between 50 and 70 percent of your maximum heart rate. Check out the Fit Calculator to determine your numbers. You want to be work in the Endurance Training Mode - "going the distance."

Writing about all this makes me want to go for a run or a ride! See ya later!

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8 Myths About Sex Differences

The Good Men Project — Fri, 25 May 2012 02:00:49 PDT

We're happy to present this story from one of our favorite sites, The Good Men Project. Today, Agustín Fuentes points out that when it comes to men and women, what "everyone knows" isn’t what science shows.

Everyone knows that men and women are really different. We think differently and act differently because we are wired differently. I mean look at our brains and genitals: they are just plain different. Right?

Wrong.

What if many of the things we assume about the biology of difference are not so different at all? What if it is not our “wiring” but the ways in which our bodies and minds develop and play out in society that makes us seem so unalike? Could it be that men and women are more similar than we think?

I Dumped the Love of My Life and Now She Doesn’t Trust Me

Yes, women give birth and lactate and men do not. And yes, men are, on average, slightly larger than women and usually have greater upper body strength. There are these basic biological differences between the sexes and they are important . . . but why always focus on the differences and not the biological, and behavioral, similarities? Ahh, that would be because of gender.

Gender is a powerful reality; it is the perception and expectation of differences between males and females and it shapes both our bodies and our society. Gender differences are real and important, but they are not hard wired or even static. There is no biological or evolutionary mandate that only women really care for babies and show emotions, or that males are the best at economics and politics and prefer beers and skirt-chasing to domestic bliss. These are patterns of gender roles and expectations that shape the ways we look at our biology and behavior. They influence the way we expect the world to be. It is the strength of the societal myths about sex that fool us into thinking that men and women are so different by nature.

So let’s bust some of those myths.

Gender and sex are the same thing.

Sex and gender are interconnected, but not the same thing. Sex is a biological state that is measured via what chromosomes you have (XX or XY, usually) and aspects of your body and physiology. Gender includes the roles, expectations and perceptions that a given society has for the sexes. Most societies have two genders on a masculinity-femininity continuum. Some have more. We are born with a biological sex, but acquire gender. There is a ton of individual diversity within societies and sexes in regards to how sex and gender play out in behavior and personality.

There is an extensive body of data demonstrating this, but people interested only in specific differences between men and women choose to ignore it.

Male and female genitals are totally different.

Most people think that male and female genitals are about as different as can be: penis=male and vagina=female. But even this basic dichotomy is not quite correct: the genitals emerge from the same mass of embryonic tissue. For the first six weeks of life the tissue masses develop identically. At about 6-7 weeks, depending on whether the fetus has XX or XY chromosomes (usually), the tissues to start to differentiate. One part of the tissues begins to form the clitoris or penis and another forms the labia or scrotum. Another area begins to form into either the testes or the ovaries. This means that physiologically, male and female genitals are made of the same stuff and work in similar ways.

Male and female brains are different.

If there were really deep seated differences between male and female human behavior and biology they should show up in the brain. The genitals start in the same place and end up looking different, the brain does not. Our brains are pretty much the same. Male brains are a bit bigger than females’ (like their bodies) and females’ brains stop growing earlier than males (as with their bodies). However, whatever one may believe about other organs, in the case of healthy brains, size really does NOT matter one iota. There also might be a few differences in a small part of the brain called the straight gyrus (need more testing in this one). Other than these minor aspects there are no consistent and replicated reliable differences in male and female brains; it is a human brain . . . but how we use it is another matter.

Hormones make the difference.

Everyone thinks that males and females have different hormones . . . testosterone for men and estrogen for women. Nope, all the actual hormones in males and females are the same: there are no male-only or female-only hormones. Both men and women can get a flood of testosterone when they get into a fight or take part in an exhilarating sports match. Both men and women can get a flood of oxytocin and prolactin when they pick up a newborn baby. There can be differences in the levels, patterns, and impacts of some of these hormones in male and female bodies, but individual variation is often more important than the variation between the sexes.

Keep reading for the rest.

The Downsides to Meeting Your Goal Weight

Shape — Thu, 17 May 2012 04:32:50 PDT

We are pumped to share one of our fave stories from Shape here on FitSugar.

When I started losing weight, I often looked at women who were thinner than I was and thought, "Wow, her life must be so easy." I knew that once I got to my goal weight, I'd feel awesome, and healthy living would be just as easy for me as it was for all the "I can eat whatever I want and not gain weight" women around me.

11 Ways to Rev Up Your Metabolism

Now that I've lost 75 pounds, I can say that I do feel awesome . . . but I can't say that a healthy lifestyle comes easy. Weight maintenance isn't as simple as I expected. While being at my goal weight has its perks, I have to admit: I failed to appreciate some of the great benefits I enjoyed along the way. If I did it all over again, then here's what I'd do differently:

See how you can enjoy the weight-loss journey after the break!

DIY: How to Make the Perfect Denim Cutoffs

Allison McNamara — Thu, 17 May 2012 03:30:00 PDT

In today's DIY, we're showing you how to make the perfect pair of denim cutoff shorts to wear now and through Summer. It's simple; all you need are a pair of jeans, scissors, measuring tape, and a marking pencil. Follow our quick and easy steps and you'll have your own pair of frayed shorts in no time! On Allison McNamara: BREN top and shorts, Low Luv x Erin Wasson rings.

Overlooked and Underappreciated: How to Use the Rowing Machine

Leta Shy — Wed, 16 May 2012 13:25:42 PDT

The rowing machine can be intimidating, but once you get the hang of it, it's an effective way to spice up your cardio routine. But while the rowing machine, also called an ergometer, is a calorie buster (about 280 calories in 30 minutes for an 130-pound woman) and a good leg and core workout, improper form can lead to back injuries if you're not careful. Read on for our tips on proper rowing form.

Before you start, there are a few things to note about using the rowing machine. Make sure you wear formfitting clothes, otherwise you risk getting fabric caught in it while working out. Don't set the resistance too high - experienced rowers generally use the rowing machine at 3-5 during their workouts, so setting the machine at 2 or 3 is perfect for a beginner. Keep your strokes per minute somewhere in the low- to mid-20s as well.

There are different ways to measure your workout, so use the change display button on your machine to track your strokes per minute, calories burned, kilometers traveled, or your split (how many minutes it takes you to travel 500 meters).

Beginning Position

For your first row, set the resistance low while you figure out your form, then slowly ramp it up on subsequent rows.
Secure your feet on the pads with the straps tight enough so your feet don't move around as you slide.
Bring your knees up and slide to the top of the machine. Grab the handle using an overhand grip, but don't hold too tightly.
Pull the handle with you as you slide to the end of the machine. Your legs should be straight, but knees should still have a slight bend in them so they aren't locked. Lean back slightly and pull your hands up to your chest, holding the handle so it is right below your breasts, with elbows pointing down against your sides. This is the position where you should begin your workout, and it's also your ending position once you complete a full stroke (see below).

Keep reading for the rest of our tips for proper rowing machine form.

See How We Added Bohemian Flair to These Ikea Curtains

Angela Swinderman Elias — Wed, 16 May 2012 11:00:53 PDT

As part of our Styled by You $500 Giveaway with Ikea, Elka and I have been applying simple techniques to reenvision some of our favorite IKEA products. Today, I'm sharing my second hack project, which was made with IKEA's AINA Curtains in natural ($50 for a pair).

I was inspired by Michael Penney's fabulous dip-dye curtains, but thought that adding an ombré twist would be a great way to tie in the indigo and teal hues from my room. All it took was a couple of buckets, some fabric dye, and a sunny Saturday afternoon to achieve my own boho-inspired curtains. Keep reading to see the big reveal and get the steps to pull it off yourself!

Save Money, Help the Planet With These DIY Healthy Snacks

Jenny Sugar — Tue, 15 May 2012 16:28:48 PDT

Eating healthy isn't always cheap, but it's a must if you want to improve your overall health. If you choose to buy organic or exotic options like dried blueberries - $13 for a small bag! - snacks can quickly eat up your food budget. Find out how to nosh on healthy nibbles and still have money left in your wallet.

Cheese sticks: Instead of buying individually wrapped cheese sticks, save money and avoid plastic packaging by making your own. Buy a block of your favorite cheese for a few bucks- mozzarella and monterey jack work well - and cut the block into long wedges for a grab-and-go snack.
Nut butter: Nut butters are great on toast, crackers, or sliced fruit, but if you buy organic jars, you can spend almost $8. Try this instead: buy huge bags of unsalted raw nuts, pour a cup in the food processor, and make your own. You can even make mixed nut butter with a few of your fave nuts and seeds. Spoon the creamy mixture into a glass container to store in the fridge.

Keep reading for more money-saving snack tips.

Thinking About a Juice Cleanse? 4 Ways It Can Cause Weight Gain

Jenny Sugar — Mon, 14 May 2012 13:19:17 PDT

Whether it's to improve energy, clear acne, Spring clean the digestive system, or shed a few pounds, juice cleansing is all the rage now. Even celebs like Gwyneth Paltrow and Nicole Richie are buzzing about the benefits of liquid detoxing. Before you splurge on a juicer or lay down the dough for a liquid detox program, learn how a juice cleanse may lead to weight gain.

Hard-to-measure liquid calories: Since all the calories you're consuming are liquid, if you're not watching your intake, it's easy to consume well over the daily limit. (A pressed juice averages between 100-350 calories per 16-ounce bottle.) Make sure you have a plan to follow and an accurate way to determine how many calories are in each glass or bottle you're drinking. Most retail juicing programs provide calorie counts, but are also pricey to join.
Messes with metabolism: A typical juice cleanse lasts anywhere from three to seven days (or sometimes longer), where you drink 32 to 64 ounces of freshly pressed fruit and vegetable juice each day. When your body doesn't get the all the nutrients (or the amount of calories) it's used to, it stresses out because it thinks it's starving. Often the body reacts to this by slowing down its metabolism, which can make losing weight harder in the future. And while juicing is an easy way to deliver phytonutrients to the body, the fruit-based juices tend to be high in sugar, which can negatively affect insulin levels in the body.

Continue reading for more ways a juice cleanse can cause weight gain.

Mad Men's 5 Maddest Moments: "Dark Shadows"

Becky Kirsch — Mon, 14 May 2012 06:44:57 PDT

It feels like just yesterday it was summertime in Mad Men world, but alas, we've already arrived at Thanksgiving. It's not exactly a celebratory episode: Betty's cranky about both her new diet and Don's new wife; Pete's still struggling to figure out his life; and Don and Ginsberg have a showdown at work.

Roger, on the other hand, is still using his money to get everything he wants, which includes using Jane for some help landing a new client and paying off Ginsberg. And Ginsberg's success is Peggy's lack thereof; with him cleaning up, she has less and less to show for her work. Ready to break down the big moments? Just

Carry that weight: Betty's already looking noticeably thinner than the fat suit episode, and it's because she's joined Weight Watchers. Her weekly meetings seem to be helping with her portion control, but despite measuring her sad little grapefruit dinners on the scale each night, she still can't resist sucking down a little whipped cream every now and then. As much as Betty irritates me, my heart went out to her at the end of the episode when she eats her tiny Thanksgiving dinner and seriously savors her one allotted bite of stuffing.
Green-eyed monster: While Betty's picking up the kids, she gets an eyeful of Don's swanky new apartment - and his new wife. Clearly shaken up by the incident, she retaliates by spilling the beans about Anna to Sally while Sally is in the midst of making a family tree. Betty easily manipulates Sally into thinking that Megan is a liar, but the joke's on Betty in the end. After a squabble, Don explains the Anna situation to sassy Sally and Sally reports back to her mother without even mentioning the argument. Betty proceeds to freak out. I've got to hand it to Megan for convincing Don not to call Betty in a rage; not only is Megan spot-on about giving Betty what she wants, but she also diffuses the argument pretty quickly.
Fantasy land: Pete is particularly smug because he's been chatting with a reporter from the New York Times Magazine who's doing a piece about ad agencies. Once he's done bragging about his connection with Roger and Don, he assures them that he'll be the only one contacted for the interview. Pete then proceeds to have gross sexual fantasies about how the article will help him win Beth back, but - surprise - he doesn't even make it into the article! He calls Don enraged, but it's clear that Pete's really just mad at the world since, once again, things are not going his way.
Wine time: Bert asks Roger to court a potential new client, and since it's Manischewitz wine, he suggests that Roger's Jewish wife could be of service. Though Bert is a bit behind on his interoffice gossip, Roger still takes the client and asks Jane for help. In return, she asks for a small favor, and by that I mean a brand-new apartment. Roger agrees, and then proceeds to um, christen the new apartment with Jane after dinner. She's angry that he's tainted her new place, but there's a much bigger concern at play here than Jane's whining: when is all the money that Roger's been throwing around going to catch up with him?
Still got it: While Don's putting in a little overtime at the office, he comes across Ginsberg's folder of sketches, and is inspired to get back to basics. His idea is a little dark (you know, because it's based in hell and all), and he puts it head to head against Ginsberg's childlike pitch for the same product, SnoBall. The rest of the team likes both ideas, and agrees that Ginsberg should be the front-runner. Too bad Don conveniently leaves Ginsberg's pitch in the taxi, and sells his snowball's chance in hell idea to the company. Ginsberg obviously isn't in a celebratory mood, but when he confronts Don about what happened, Don just shuts him down. Now that both Don and Peggy feel threatened by Ginsberg, might we see them teaming up against him?

There's also more death omens in this week's episode, including Megan teaching Sally how to fake cry by focusing on something sad, and of course, the mysterious toxic smog that invades Thanksgiving. How'd you feel about the episode overall?

Photo courtesy of AMC

Not So Fast: 4 Ways Post-Workout Snacks Lead to Weight Gain

Jenny Sugar — Tue, 08 May 2012 11:48:51 PDT

After finishing an intense workout, refueling is a must to restore water, electrolytes, and energy. But if you're not careful the snack you choose could end up undoing the good you've done, leading to extra pounds on the scale. Before grabbing just any old snack after working out, learn how the wrong choice can lead to weight gain.

Chowing on a minimeal: A post-workout snack is just that - a snack. And unless it's mealtime, what you eat after an average workout should be around 150 calories. Since healthy foods like trail mix can be high in calories, measure out a serving instead of mindlessly chomping straight out of the bag. If you're looking for some ideas, here are 10 post-workout snacks under 150 cals.
Chugging a sports drink: Liquid calories are still calories, and if you gulp a 120-calorie bottle of Gatorade along with a snack, calories really start to add up. For workouts under an hour (or low-impact activities), good old zero-calorie H2O is the perfect way to rehydrate.
Choose wisely: While you could really go for an enormous brownie after your run, it's not the best way to refuel after a workout. Your body needs carbs and protein, and if you choose a sugary or high-fat treat, you'll be hungry for something else soon after, which means consuming more calories. High-fat and sugary foods are also not the best choices when it comes to repairing the muscles to prevent soreness the next day.
Rewarding yourself with food: I'm all for rewarding fitness goals, but edible rewards are risky business. Hitting the ice cream parlor for a waffle cone or local café for a plate of cheese fries may sound like heaven on earth, but constantly using high-calorie foods as a way to pat your fit self on the back means tons of extra calories consumed. Find other healthy ways to reward your efforts, such as getting a pedicure, buying a new fitness top, or hitting the movies with your running buddy.

Source: Flickr User mary_thompson