FitSugar

Kayaking for Fitness and Fun

FitSugar — Wed, 21 Mar 2007 07:30:00 -0700

Kirsten Dunst has recently been spotted in Maui relaxing and getting toned with some fun kayaking.

If you're lucky enough to be vacationing some place warm enough to spend some time on the water like Kirsten, then you should definitely consider kayaking. Don't be intimidated by kayaking I know there is the roll over factor, but in reality kayaking can be a very relaxing and toning experience. To learn why and to see more pics of Kirsten kayaking in Maui, read more

Paddling, which is what you do when you're kayaking, is great for your cardiovascular system, but it's also good strength training. A 130-pound woman burns approximately 295 calories an hour kayaking at a moderate pace, since you are really using your upper body and a bit of your lower body (a lot of muscles at once) to make the paddling movements. Essentially, you'll be working your core as well because paddling requires that you hold your paddle, lift it, swing it, stick it in the water, sit erect, twist, bend, apply leverage to the paddle and push with the legs...all on an unstable environment. If you're going to go a mile, that's about 500 strokes. More than that? Nothing is better for the mind than being on the open water, powering yourself through.

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If you're on vacation, ask your hotel's concierge where you can rent kayaks. If you're at home, check out kayaking.com to learn more about kayaking and find out where and how you can get started. I recommend starting on calm water, like a lake or bay, before trying to handle rivers and oceans.

Flynet

You Asked: Cardio For Bad Knees?

FitSugar — Fri, 18 Jan 2008 04:00:00 -0800

You're asking and I'm answering . . .

"I have two problematic knees. Right now I'm trying to get in shape and lose some weight, and I know that cardio is necessary to achieve my goals. I signed up for a varied workout class that runs three nights a week: one day of step aerobics, one day of weight sculpting, and one day of Pilates and/or yoga. I really want to stick with this routine, but I'm worried that the step aerobics and some of the weight training is too hard on my knees. Am I doing more harm than good? And if so, can you recommend some knee-friendly cardio I can do instead?"
– Sassette

To read my answer just read more.

Great question and trust me you are not alone here. A lot of us face the issue of exercising with bad knees so I know it's not fun. Fortunately there are a lot of great cardio activities you can do that are safe for your knees and great calorie burners. Such as:

Swimming: Swimming is a great low impact activity and you can put a buoy between your legs to make sure you use them to kick. Omit the push-off on the wall to protect your knees. Check out all my great swimming programs.
Upper Body Ergometer: It's a piece of equipment that some gyms have that looks kind of like pedals for your hands. Try doing 30 minutes alternating pedaling forward and backward every few minutes.
Kranking: Kranking is basically a high energy upper body ergometer group class that is popping up nationwide. Look for it in gyms near you.
Kayaking: If you're near a place where it's warm enough to do it, kayaking is a great upper body workout that is easy on the lower body. Even those without bad knees, such as Kirsten Dunst, like to get a good workout from kayaking.
Rowing Machine: This is a great option for building up lower body strength (or a good stepping stone to high impact activities). Almost every gym has a rowing machine and they're usually open, so try it out.
Stationary Bike: Stationary bikes are very low impact and many people with knee problems love to get their cardio this way - I'd stick with the recumbent bike as it puts the least amount of stress on your legs.
Elliptical: The elliptical is a relatively low impact form of cardio (compared to running and step) that a lot of people with bad knees enjoy.

How To Still Do Cardio if You've Got Lower Body Injuries

FitSugar — Tue, 22 May 2007 08:45:00 -0700

Having an injury on your lower body can be a big bummer (no pun intended). A bad knee or twisted ankle can put a real damper in your cardio plans.

Fortunately there are ways to go around it, so here are some ideas for still getting a workout without putting too much pressure on your lower body:

Swimming: Swimming is a great low impact activity and you can put a buoy in between your legs to make sure you use them to kick. It is also a good idea not to push off from the side of the pool with your legs at the start of each lap. Omitting the push-off will not only protect your knees, but you will have to swim more and therefore get a better workout. Plus, I've already laid out some great swimming programs for you.
Upper Body Ergometer: It's a piece of equipment that some gyms have that looks kind of like pedals for your hands (pictured on right). Try doing 30 minutes alternating pedaling forward and backward every few minutes.
Upper Body Strength Training: You can always do upper body training which is a great way to develop lean muscles.
Kayaking: If you're near a place to do it, kayaking (and canoing) are great upper body workouts that are easy on the lower body. Kirsten Dunst gets a good workout from kayaking and I don't think she has bad knees.
Rowing: This would be a great way to build up your lower body after an injury (or a good stepping stone to high impact activities). Almost every gym has a rowing machine and they're usually open, so try it out.
Elliptical: Once you get the OK from your doc, the elliptical is a relatively low impact form of exercise (compared to running) so it would be a good option for building back muscle strength.

Fit's Tip: Before starting any exercise plan with an injury, it is wise to check with your doctor first.

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Spiritual Fitness Wear - Celebs Love the Message

FitSugar — Wed, 17 Jan 2007 11:30:00 -0800

Celebrity fans of Spiritual Fitness Wear include Madonna, Geena Davis, Kim Basinger, Drew Barrymore, Ashley Judd, Eva Mendes (as shown here), Jessica Biel, Kelly Preston, and Kirsten Dunst just to name a few. Each tee sends the important message that beauty comes from within.

This line of motivational clothing was designed to remind you to believe in and have patience with yourself.

They offer unique and powerful affirmations that remind you to be happy with your whole person - and to never compare your insides with anyone else's outsides.

They encourage you to have freedom from the mistakes of the past, and all judgments of the future. They allow you to accept your little imperfections, because they make up who you are.

They were even used as a little positive encouragement on The Biggest Loser. Want to see? Go ahead and read more

Phrases like "I Rock," "Image is Nothing," and "Never Give Up," appeared on their shirts. A few motivational words were always close at hand, and it really paid off. Check out this guy's before and after picture.

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