FitSugar

Do at Least Three Different Types of Cardio a Week

FitSugar — Wed, 06 May 2009 06:00:00 -0700

Running is a great form of exercise, but you don't want to get stuck in a rut of hopping on the treadmill every time you go to work out. Not only will you end up getting bored, but you're apt to injure yourself from the repetitive motion.

Make a pact with yourself to include at least three different types of cardio throughout your week. Run on Mondays, swim on Tuesdays, run on Wednesday, play a friend in a tennis match on Thursday, jog around the park on Friday, and Saturday or Sunday go for a bike ride. There are so many ways you can move your body, and not only will mixing up your cardio help you prevent injury, but you'll end up strengthening more areas of your body.

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4-5-6-6-5-4: Cardio Plan

FitSugar — Mon, 11 Jun 2007 04:00:00 -0700

In the fitness world, they say if the mind is bored, the body must be too. Really...they say that - I have heard it and lived it. If you suffer from boredom or have a body that easily adjusts to however you challenge it, I have a workout plan that might just be for you.

Gunnar Peterson, trainer to the stars (like Jennifer Lopez, Bruce Willis and Ben Affleck), likes to mix it up for his clients cardio-wise. This keeps the body guessing and the mind occupied. Instead of spending 30 minutes on just one piece of cardio equipment, spend your cardio time on different machines for different amounts of time.

The cardio plan looks like this:
4:00 minutes on treadmill
5:00 minutes on elliptical
6:00 minutes on stair stepper
6:00 minutes on treadmill
5:00 minutes on elliptical
4:00 minutes on stair stepper

This totals 30 minutes, 10 on each machine. Each workout you should try to use different machines, so add rowing machine, StepMill, and stationary bike into the mix as well. You know really mix it up. this way you might fel compelled to use your least favorite piece of equipment since you won't be on it the entire workout - just 10 minutes broken up into doable chunks.

Snack Attack: Nutty Craisin Cottage Cheese

FitSugar — Mon, 23 Nov 2009 09:00:00 -0800

If you're looking for a snack that'll fill you up, give you energy, and also satisfy your need for something creamy, crunchy, or sweet, then have I got the snack for you. It's made with only three ingredients, so it's super simple to whip up, and has become my new favorite afternoon snack.

To learn how this snack is made and find out how many calories and grams of protein it contains keep reading

Gear Review: slotRadio by Sansa

FitSugar — Tue, 17 Nov 2009 11:20:25 -0800

I love my iPod, but there is a new music player vying for my heart: the slotRadio ($79) by Sansa.

The two-inch-by-two-inch clip-on music player comes with a data card with 1,000 songs from the Billboard music charts, with prearranged playlists by music genre. I tried the additional Health and Fitness mix, which includes the mixes for warmup, cardio, roadwork (cycling), power (lifting), yoga, cooldown, and the even more mellow spa mix.

To see what I thought of this music player, just read more.

I must admit I am a bit technically challenged - ironic since I am a blogger, I know. Even with my latent Luddite ways, I found the slotRadio super easy to use. The instruction manual was simply written with helpful graphics. Open the box, charge the radio, which took about an hour, put in your music card, and go. My inaugural run with the slotRadio was great. It clips onto your clothes and is so small and light you don't even notice it. The volume button is easy to find, as is the skip button. You can easily skip genres, too. I warmed up with Lady Gaga and Nelly and moved onto cardio with a few bands I have never heard of, like VHS or Beta. The slotRadio feels like a pop music education in a good way. This little player is a great way to introduce yourself to new music. However, I had to remove the foam covers from the earbuds to keep them from falling out of my ears.

The video screen features graphics of exercises and lets you know the next song up on the playlist so you can advance easily to find motivational music. The slotRadio is also a real radio. As an NPR junkie, I love that I can switch over to radio and catch up on news or Fresh Air while working out.

I enjoyed the Health and Fitness music card much more than the standard Billboard artist music card. Thankfully, the data cards are easy to change, and there are many options to choose from, including Christmas tunes, '80s and '90s music, Latin, and classical. The extra data cards cost $40. The slotRadio bundle comes with headphones, charger, and Billboard music card. These make a great gift for the musically impaired fitness fanatic in your life.

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Lifting Tip: Mix the Order of Strength Training Exercises

FitSugar — Wed, 18 Feb 2009 03:30:00 -0800

Getting into a consistent fitness schedule is essential if you're on a quest to be fit and healthy. I know for my busy life, if I map out what days of the week I plan to work out, it helps me stick to it. While a regular exercise plan is beneficial, you still want to make sure you're mixing up your routine, especially when it comes to strength training.

You may have learned a certain group of exercises, and have gotten into the habit of doing them in the same sequence every time so you don't leave one out. If you're constantly doing your exercises in the same order, your muscles will become efficient at doing them, and you'll be more likely to reach a plateau. You'll get more out of your strength training sessions if you mix your exercises up, because it'll fatigue your muscles in a different order, which will be more challenging. Not only that, but varying your routine will also keep you from getting bored.

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6 Ways to Mix Up Your Strength Training

FitSugar — Thu, 05 Mar 2009 05:30:00 -0800

If you're strength training at least twice a week (like you're supposed to), it's easy to get bored with the same routine. So after you've tried my full-body weight circuit, you might need a few pointers on how to mix up your lifting routine. Here are six ways to add some pizzazz to your strength training.

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Fit Tip: Cycle Your Workouts

FitSugar — Thu, 20 Sep 2007 04:00:00 -0700

Everything, it seems, works in cycles and your workouts should too. It is a good idea to modify your workout routine in terms of length, intensity and activity in 2 to 3 week cycles.

Every two weeks, I like to vary my workout in terms of duration and intensity since I try to mix up my cardio methods weekly. So for 2 or 3 weeks I work at a lower intensity for a longer period of time, like for 40 to 60 minutes. I like taking hikes in the hills, jogging in flat areas, or swimming at a steady pace for a long time.

I follow that cycle with a couple of weeks of more intense workouts. I take to the hills for my runs or head to the track or pool for intense interval training. These workouts I limit in time to 20 or 30 minutes. If I have my wits about it, I can organize my exercise phases with how hectic my schedule is going to be. Short intense workouts are great when I have out of town guests or a busy social calendar - 2 kids in preschool means lots of birthday parties and pot lucks.

Another reason this works for me is variation of any sort prevents both my brain and body from getting bored. Boredom often leads to folks falling off the exercise wagon. This cycling of intensities helps the body become more efficient at burning fat. And what is not to love about that?

Get on the Ball: Circling Plank

FitSugar — Wed, 11 Nov 2009 03:47:57 -0800

Plank is one of my favorite exercises because it really targets your upper body and core. Plus there are so many challenging variations such as plank jumping jacks and walking elbow plank, so you mix up your routine and never get bored. Here's another variation that will really work your lower abs, so grab an exercise ball and give it a try.

Music: "Faith I Do Believe" by Rusted Root

For detailed instructions on this move, keep reading

Your Healthy Food Swaps

FitSugar — Tue, 10 Nov 2009 08:00:27 -0800

Since decadent foods like ice cream, baked treats, and fried foods tend to be high in the calorie department, it's good to have a few healthy food swap ideas up your sleeve. Here are some shared by fellow FitSugar readers.

"Avocado instead of mayo . . . sure it may have fat in it but it's healthy fat and tastes delicious. Hummus instead of cream in sauces and soups . . . adds a ton of flavor and protein." - mamasitamalita
"I use balsamic vinegar (not vinaigrette) on my salads without any oil. It gives the same powerful flavor kick but for a lot less calories." - laellavita
"Replace ranch dressing on my salad with cottage cheese." - genipher85

For more great ideas, keep reading

Does the Holiday Season Stress You Out or Make You Happy?

FitSugar — Mon, 09 Nov 2009 03:47:57 -0800

I am hosting Thanksgiving this year, and while I am truly excited to have a house full of family and friends I am already a little stressed. The things causing me grief are minor (do I have enough wine glasses and bedding, etc.) but they are starting to stack up. I could really work myself up into a tizzy if I allow my lack of preparation for Christmas to enter into my mental mix. Combine the facts that stress weakens the immune system and it is cold and flu season, I am working hard to manage my holiday stress. So tell me . . .