FitSugar

How to Make Your Time Count at the Gym

FitSugar — Mon, 30 Jul 2007 10:15:00 PDT

Here are a few things to consider when trying to make the most of your gym time. Maximize your workout time with the following tips.

Avoid distractions. I hate to be a nag, but you will get more out of your workout if you avoid distractions like TV, magazines, and your gossiping gal pals (save that for the sauna) and focus on your workout. If you are bored with your current cardio routine, try some of these cardio workouts.
Sneak in some cardio. When weight training, get your heart going by running in place between sets. Or why not find a jump rope!!!
Do Multitasking moves. Challenge more than one body part at a time. Combine bicep curls with forward lunges. Add an overhead press to your squats.
Pay attention to traffic patterns. Ask the folks at the front desk for times when the gym is slow and schedule your workout for those periods.
Go in with a game plan. Figuring out your workout ahead of time will keep you from wandering around the gym aimlessly, wasting time.

Source

4 Reasons to Add an Exercise Ball to Your Home Gym

Leta Shy — Tue, 22 May 2012 13:58:44 PDT

The exercise ball may occupy a lot of room in your home gym, but it's one versatile piece of equipment. Find out how to get the most out of your exercise ball below.

A healthier seat: Ditch your normal seat on the couch and sit on an exercise ball instead. Using a ball to sit helps correct your posture, tones your abs, and encourages you to stretch, all of which sounds a lot better than the lower back pain that too much sitting on the couch can cause.

Routine shakeup: Adding an exercise ball to your normal mat routines can shake things up and challenge you. For example, you can plank using an exercise ball at your feet to make holding your pose that much harder, or sit or lay on your exercise ball while you execute arm exercises. Even just practicing your balance by kneeling on the exercise ball can help you tone and whittle. Need some ideas? Try these amazingly effective ab and butt workouts using the exercise ball:

Find out how to do the plank pike and the hamstring curl using an exercise ball with this advanced exercise ball workout video.
Skip boring crunches and do this ball pass ab exercise instead.
Challenge your core and balance with this single-leg squat, done against a wall using an exercise ball.
Lie on the ball and work your arms with this chest press move.

Read on for more reasons to use an exercise ball.

Long Commutes Are Detrimental to Your Health, Study Says

Jenny Sugar — Tue, 08 May 2012 11:14:05 PDT

Working a nine-to-fiver is mandatory for most people, and unfortunately, a long commute often comes with the territory. According to a study published today in the American Journal of Preventive Medicine, those who travel 16 or more miles each way weigh more and have higher blood pressures than those with less than 10-mile commutes.

Of the almost 4,300 residents from Dallas and Austin involved in the study, researchers discovered that for every 10-mile increase in driving distance, the commuter's BMI (body mass index) rose .17 units. People with lengthy commutes are nine percent more likely to be obese, either because they didn't exercise as much, are eating fast food while driving, or they're not getting enough sleep because their long commute forces them to wake up early.

Weight isn't the only thing affected by a long drive to work. Spending that much time in the car, especially stuck in traffic, also makes a person tired, moody, and stressed out, which is one reason 52 percent of those in the study with a longer commute suffered from high blood pressure.

So what's a commuter to do? Quitting your job is obviously not an option, and if working at home part-time isn't feasible and neither is finding a job closer to where you live, keep reading to learn what commuters can do to avoid weight gain and other health issues.

Amp Up Your Workout With These Balance Exercises

Susi May — Thu, 03 May 2012 02:37:25 PDT

If you're looking to amp up your fitness routine, you need to get unstable. Performing classic single-leg exercises while standing on a foam pad, like the one pictured above by Aeromat, is simple way to do this. The squishy surface forces your core and legs to work harder, increasing your strength gains and caloric burn. Standing on the soft surface also strengthens your feet and ankles, which is important if you're flirting with the barefoot running trend or plan to spend lots of time hiking hilly terrain this Summer.

To get started, try this three-exercise progression I learned from my Equinox trainer Lauren. Once you've mastered a variation, try the next level up. As you experiment with these moves, you will feel your weight shift from side to side on your foot, which means the muscles that support your arch and ankle are working. If you find your feet cramping, spread your toes wide in your shoes or try the exercise in just socks.

Learn the moves after the break.

How a Workout Buddy Challenges Your Fitness Routine

Leta Shy — Wed, 02 May 2012 18:35:13 PDT

You know that having a workout buddy can make exercise fly by, but it's not just about having someone to laugh and talk with you while you sweat. Read on for three ways exercising with a buddy challenges your workout.

They make you push yourself: The right workout partner helps challenge you to become better at your workouts, whether you're side by side on the elliptical or on an outdoor run. By racing each other, pushing each other to go for a few more minutes, or teaching each other the most effective ways to exercise, you and your workout buddy can both help push each other to the next level.

They help you branch out: You swear that you hate Zumba but begrudgingly take it at your buddy's urging - and now, you've found a new fitness love. Not only can trying something new with a friend help you feel less self-conscious if you're worried about looking awkward, but acquiescing to a friend's insistence to try something new can also inject fun and variety back into your workout routine, helping you avoid that dreaded fitness plateau and continue to see results.

They're foils for your excuses: Can't meet your friend at the gym because you forgot your socks? She just so happens to have an extra pair. Woke up late and now don't have time to fit in a run? "We'll just go for a quick one," your buddy says. No matter how much you've talked yourself out of your workout for the day, a good workout buddy won't take no for an answer so you continue to stay on track with your workout plan.

5 Things to Never Do During Indoor Cycling Class

Michele Foley — Wed, 02 May 2012 15:59:55 PDT

Indoor cycling classes are an amazing cardio workout, but if you don't know what you're doing, you'll walk away frustrated, or, even worse - injured. Compared to other group fitness classes, indoor cardio cycling is also a little harder to pick up on when trying it for the first time. After getting the lowdown on what to expect from your first class, follow these rules on things you should never do in an indoor cycling class.

Arrive to class late: As a rule, be on time for any fitness class, but more so if you plan on riding. Since there is a cap on the amount of bikes in a class, most gyms require students to register ahead of time (either online or using a sign-up sheet). A few minutes before or after class starts, instructors often release unclaimed bikes to those on the waiting list. Show up late, and chances are the bike you registered for will be taken, or, if you didn't sign up at all, the class will be full.
Hop on the bike as-is: This is definitely not a one-size-fits-all scenario - the person who was on the bike previously may have a good 10 inches on you. To avoid injury and ensure a comfortable ride, adjust the bike to suit your body. You'll also want to make sure the handlebars and seat are firmly secure to avoid any wobbling during class. Watch this video to learn the proper way to set up an indoor cycling bike.

Find out what else you should never do during an indoor cycling class - including pedaling too fast - after the break!

5 Fitness Myths That Mess With Results

Prevention — Mon, 30 Apr 2012 04:31:20 PDT

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

By Jenna Bergen, Prevention

With so many people offering advice on weight loss, it can be hard to separate fact from fiction. All too often I’ve overheard a hardworking gym-goer sharing a well-meaning but ill-informed tip with another exerciser. And I’m not the only one who’s heard fitness folklore being swapped on the training room floor. I spoke to top experts in the field to find out the common fitness myths they hear from clients. From the pseudo miracles of the "fat-burning" zone to the misguided magic of working out on an empty stomach, these fitness falsehoods should never be followed.

Nine Exercise Moves You're Doing Wrong

Myth No. One: Keep your heart rate in the fat-burning zone

If you've been exercising at 60 to 70 percent of your maximum heart rate in order to shed flab faster, you could be slowing your slim down. "The fat-burning zone is a complete myth," says Wayne Westcott, PhD, Prevention advisory board member and fitness research director at Quincy College. "While it's true that you burn a higher percentage of fat calories when exercising at a moderate pace, you burn fewer calories overall." For instance, if you get on a treadmill and walk at a 3.5 mph pace for 30 minutes, you might burn 250 calories. If you raise the speed to seven miles per hour, you’d burn 500. Bottom line? "It’s much better to go at the faster speed." Prefer the elliptical trainer? Make sure you're not making one of the top 10 elliptical trainer mistakes.

Myth No. Two: Boosting cardio is the best way to bypass a plateau

"The most effective way to lose weight is to include both cardio and weights in your routine," says Jari Love, star of the Get Extremely Ripped: 1000 Hardcore DVD. "One study found that when individuals cycled for 30 minutes a day, they lost three pounds of fat and gained a half pound of muscle in eight weeks. But individuals who cycled for 15 minutes and weight trained for 15 minutes a day lost 10 pounds of fat and gained two pounds of calorie-burning muscle."

Try This Workout to Drop Two Sizes by Summer!

Keep reading! We bust three more myths after the break.

Natalie Coughlin: An Olympian Who Loves Food as Much as We Do

Camilla Salem — Thu, 26 Apr 2012 06:30:37 PDT

What do backyard chickens and 11 Olympic medals have in common? Natalie Coughlin, that's what. The gold medalist and world champion is gearing up for the 2012 Summer Olympics in London, while cultivating a healthy interest in all things food-related. From growing vegetables in her own backyard in Lafayette, CA to her highly effective method of kitchen organization, Natalie gives us the scoop on her experiences with food.

YumSugar: You raise chickens in your backyard and you consider yourself an urban farmer. What do you grow or produce yourself that you're most proud of?

Find out her answer and so much more when you keep reading.

Beyoncé's Fit Philosophy

Leta Shy — Wed, 25 Apr 2012 11:05:51 PDT

How does someone become crowned People magazine's World's Most Beautiful Woman? Genetics, of course, play a major part, but so does having a healthy and happy lifestyle. Here's how 2012's winner Beyoncé has stayed fit throughout the years.

She's realistic: "I can't eat what I want, and I can't not go to the gym," Beyoncé told Self. She also has the right outlook; she knows that there isn't a quick fix when it comes to a healthy lifestyle. "The truth is, it's a lot of sacrifice. It's more about your mental strength than physical strength. You have to push yourself. It doesn't matter what trainer you have. And it doesn't matter what program you're on. You have to be healthy and make the right choices," she said.

She saves time: Beyoncé is a fan of celebrity trainer Marco Borges, who trains her using his signature Power Moves philosophy. This system helps Beyoncé save time since it relies on exercises that work several muscle groups at once. She also saves time by interval training, alternating between sprinting and running while on the treadmill, to burn more calories in a shorter amount of time.

Learn more about Beyoncé's diet and fitness routine after the break!

Simple Tips on How to Stay Healthy All Day Long

Lizzie Fuhr — Tue, 24 Apr 2012 02:18:51 PDT

When striving to be healthy, a few everyday changes can make a world of difference to your body. Maybe you're just focused on a morning workout or staying away from the wrong activities before bed, but if you want to reboot your lifestyle for the long haul, you've got to commit to a healthy lifestyle all day long. Interested in what I mean? Read through these tips to help you keep your healthy living on track whether it's morning, noon, or night.

Morning

If a morning gym session fits your schedule best, then our early morning exercise tips are a must read. From laying out an outfit the night before to scheduling a session with a trainer, these tips can help kick off your day with an energetic bang.

We know that breakfast is the most important meal of the day! Whatever your dietary needs or time restrictions, we've got you covered. Start the morning with healthy whole-grain hot cereal recipes or low-sugar breakfast ideas or save some time in the morning with a healthy breakfast made the night before.

Think outside the box and mix up your standard morning beverage routine. Take your pick of these inventive drinks to boost your energy to get your head right for your commute and commitments.

Keep reading for tips to stay healthy during the afternoon and evening.