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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High Intensity vs. Moderate Intensity: Which is Better?

FitSugar — Fri, 30 Mar 2007 07:30:00 PDT

I have been reading a lot in the news about how it may be better to engage in high intensity training rather than moderate intensity training.

OK, so what are the differences and which is better for your skill level?

To find out,

In Short	For Whom?	When?
High Intensity: This is an activity you can do for several minutes at a time. During a high intensity activity, you should be unable to speak in complete sentences. Benefits over moderate Intensity: More effective at lowering blood pressure, improving insulin sensitivity and raising one's aerobic capacity.	For those who are more experienced in working out. People with risk factors for heart disease should take an exercise stress test before starting any new program.	At least 30 mins for 3 days a week.
Moderate Intensity: This is an activity you can do for at least 30 minutes. During a moderate intensity activity, you should be breathing harder than normal but still be able to carry on a conversation. Benefits over not working out: There are so many but mainly, a lower risk for such health problems as obesity and heart disease	Great for anyone, but especially people who are healthy but sedentary.	At least 20 mins for 5 days a week.

Keep in mind, moderate to light exercise is better than no exercise at all, period. Also, you can (and should) work your way up to high intensity workouts. Start by doing one high intensity workout a week, while doing moderate intensity activities 3-4 times a week.

Challenge Your Run: 4 Training Techniques Every Runner Needs

Jenny Sugar — Wed, 09 May 2012 02:16:04 PDT

Whether you're a beginner or have a few marathons under your belt, every runner can benefit from a little extra training. Here are four techniques to incorporate into weekly workouts that will make you stronger, faster, and more efficient on your feet.

Intervals
Running at a consistent pace is great for longer training runs, but make workouts more intense by doing intervals. By alternating between running a few minutes at a moderate pace and throwing in bursts at a quicker pace (or even sprinting), you'll burn more calories, build endurance, and become a faster, stronger runner. Not to mention, intervals have also been proven to fight belly fat. Here's a 30-minute treadmill interval workout for you to try.

Hills
Doing hill work on inclines targets your thighs, calves, and booty, so aside from giving you the tight tush you always wanted, your stronger lower body will make you a faster, more efficient runner. Doing hill work also burns more calories and strengthens the calves which is one way you can help prevent the dreaded shin splints. Here are tips for incorporating hills into your run.

Keep reading to find out two other techniques all runners should incorporate into their workouts.

Two No-Sweat Ways to Extend Your Life

Leta Shy — Tue, 08 May 2012 16:46:02 PDT

Sometimes a healthy life isn't the easiest to live. It can be so hard to resist temptations in the form of desserts and comfy couches. And although regular exercise is one of the best ways to combat any bad effects from those temptations to prolong your life, it doesn't always have to be about getting in a strenuous, sweaty, heart-pumping workout. Here are two low-key ways to help you live a long life.

Get up and go: The more you sit, the more years you shave off your life, so make a habit of getting up and moving around as much as possible if your job requires you to sit in front of your computer all day. Haven't moved from your seat in a while? Read our tips for staying active while at work, even if you can't fit in a workout.

Take a jog: You don't have to always do high-intensity intervals to get the benefits of cardio. In fact, a recent study found that regularly taking a leisurely jog can add up to six years to your life. Just a few moderately paced jogs totaling around one- to two-and-a-half hours per week have been shown to be able to help you live longer, so try an easier walking-jogging routine the next time you're not exactly in the mood for a sweat session.

One Month Till Memorial Day Weekend! How to Get Bikini-Ready Now

Self — Wed, 02 May 2012 04:12:29 PDT

We are pumped to share one of our favorite stories from Self here on FitSugar!

With spring in full swing, we've already said goodbye to the winter blues. But as you enjoy the milder weather and longer days, keep in mind that Memorial Day weekend is merely a month away - meaning it's almost time for bikinis and short shorts! So, is one month enough time to score your best body yet?

It sure is, says Jim White, registered dietician, ACSM Certified Personal Trainer and spokesman for the Academy of Nutrition and Dietetics. But you'd better get started now. "After all the shrieking and gasping about how 'time flies' and it's 'too soon' to be exposing that muffin top, it's time to get realistic and take action," he explains. "A month is not a tremendous amount of time to shed any accumulated winter fat, but before you break out into cold sweats, it is not unreasonable to lose 10 pounds or one dress size in that time."

To make sure you score your best bikini bod before you hit the beach, sign up for SELF's free Drop 10 plan - it'll have you slimmer and stronger than ever in only five short weeks! Then, follow White's basic rules for healthy eating. "Healthy eating is a must if you expect weight loss," he says.

Read on for the one-month plan!

Women Exercise Less Than Men, Study Says: How Long Do You Work Out?

Leta Shy — Wed, 11 Apr 2012 11:33:37 PDT

How often do you work out? A new study has concluded that women don't exercise as much as men, and the inadequate amount of exercise women are getting per day may be contributing to conditions like high blood pressure, high blood sugar levels, and heart conditions.

The Preventative Medicine study tracked movements of over 1,000 men and women for at least four days and found that on average while men exercised at least 30 minutes a day at a moderate to vigorous intensity (which means your heartbeat is raised and breathing is difficult), women only clocked in at 18 minutes a day at the same intensity. However, the women had generally healthier habits overall.

While the researchers aren't exactly sure why women exercise less than men, they think that learned habits from childhood and raising kids has something to do with it. What do you think of the findings? Share your thoughts in comments and tell us how often you exercise at moderate to vigorous intensity every day!

The 3 Weight-Loss Strategies That Actually Work

Leta Shy — Tue, 10 Apr 2012 13:20:52 PDT

A recent study from the American Journal of Preventative Medicine found that there are tried-and-true strategies to losing weight - and yes, they are exactly what you expect.

The report tracked 4,000 obese adults for one year to see what worked and what didn't on their quest to lose weight. After a year, 40 percent of those on the study had lost over five percent of their weight, and 20 percent had lost over 10 percent of their body weight.

So, which strategies worked and which ones didn't? Read on to find out the three that worked for the study participants and how you can employ the right weight-loss strategies in your own diet.

Walk This Way: The Benefits of Walking

FitSugar — Wed, 04 Apr 2012 10:39:10 PDT

Around here, there's no exercise we don't love. Yoga, running, and rock climbing all have a place in our hearts. But we don't discount the most unassuming exercise of all, walking. It's a great no-fuss way to exercise (all you need are comfortable walking shoes!), and a moderately intense pace - 100 steps per minute - is the key to losing weight.

If you're in the mood for taking advantage of the season's long nights with more walks, investing in a pedometer is a good idea. You'll know exactly how many steps you take each day, which can keep you on the right track with your goals. In honor of National Walking Day (today!), here are some more benefits of walking that you can look forward to!

It's a moderate calorie burner. Walking at a 20-minute-mile pace burns about 103 calories every hour, which is not too shabby. And if you pick up your pace, you can burn a few calories more an hour - a 15-minute-mile pace will burn about 118 calories. Add a few more movements to your walk, and you've got a veritable cardio routine going on.

Check out more benefits of walking after the break!

6 Tips For a More Intense Cardio Workout

Jenny Sugar — Wed, 04 Apr 2012 01:22:50 PDT

Cardio workouts are important for heart health and are also a must do if you're trying to slim down. Whether you're running, swimming, hopping on a bike, or taking a cardio class, incorporate these six tips to get more out of your heart-pumping sessions.

Include sprinting intervals: By alternating between a few minutes at a moderate pace and throwing in bursts at a faster pace, you'll burn more calories, build endurance, and become faster and stronger. Not to mention, intervals are also proven to reduce belly fat.
Use those arms: Many forms of cardio are all about the legs, so when possible, maximize your cardio time by focusing on working your arms as well. Swing them while running (don't hold on to the treadmill or elliptical handles), get creative with your arm strokes while in the pool, and don't forget to use them while in your Zumba or other cardio class instead of resting them by your sides.
Lengthen the duration of your workout: Most cardio workouts last between 30 or 45 minutes, so burn more calories by pushing yourself a little longer. Check out how many extra calories five minutes of cardio burns.

Keep reading to hear the rest of the cardio tips.

7 Ways to Ease Muscle Soreness After a Workout

Michele Foley — Wed, 21 Mar 2012 16:49:51 PDT

Whether you ran too hard, tried out your first TRX class, or woke up feeling unusually achy after a gym session, muscle soreness after working out is commonplace. While sore muscles are a sign that you're challenging your body, they can also put a damper on fitness goals. Here are seven ways to treat and prevent everyday soreness associated with working out.

Massage: If you're looking to relax and pamper your sore muscles, treat yourself to a massage. Besides relieving overworked muscles, a massage boosts the body's immunity system. If you went big this week and your muscles are feeling tighter than usual, skip the aromatherapy for a trigger-point or sports massage instead. It will feel a little more intense, but it's worth the payoff.
Foam Roller: Can't afford a massage? Go for the second best thing, and grab yourself a foam roller. The quick process of rolling out your body breaks up knots in muscles and is especially beneficial for trigger points like IT bands or shin-splint pain. Even better is that foam rolling helps to decrease future muscle pain and injury by keeping the body flexible and loose. Get started with these five stretches to do on a foam roller.
Active rest: Sometimes the best thing you can do for an overworked body is to give it a break - a rest day now will prevent a more serious (and sidelining) sports injury later. But that doesn't mean you have to lay in bed all day! Light to moderate activity helps the body recover by bringing oxygen and nutrients to damaged muscles. Just make sure to lay off the part of your body that is feeling the stress. Check out these active ways to take care of your body on a rest day.

Learn four more ways to treat sore muscles after the break!