FitSugar

No Equipment Necessary: Mountain Climbers

FitSugar — Fri, 26 Oct 2007 04:00:00 -0700

There are lots of exercises you can do that really work your body without having to use a machine, weights or accessories. One of my favorites is the Mountain Climber, because it's a great exercise for the lower body muscles, the core, and it's also a great form of cardio.
Here's how to perform it:

Start in a traditional push-up starting position - shoulders over hands and weight on just your toes.
Bring your right foot forward, bending the knee and putting weight on the ball of your foot.
Switch legs bringing the left knee forward while moving the right leg back. It feels a little like running in place in a plank position.

Fit's Tips: Make sure to keep the head in line with the body and the stomach muscles contracted throughout the entire range of motion. Start by moving consistently for 30 seconds without stopping. Pick up your pace as you get used to the movement.

Beach Body Beach Workout

FitSugar — Mon, 21 May 2007 04:00:00 -0700

So you've been hitting the gym a lot to get into that bikini and now that you've arrived, try and keep it that way with this beach body beach workout:

Warm-Up: Tread water for 5 minutes.
Cardio: Jog in the sand for at least 30 minutes. For an added challenge, run in ankle high water.
Walking Lunges: Walking lunges are a great variation to regular lunges. Plus doing them in the sand adds a whole new variation. Try doing 20 forward and 20 backward. For an added challenge, hold two water bottles down at your sides.
Mountain Climbers: Do 3 one minute intervals. (Hands in sand with shoulders over hands. One leg tucked, one leg extended. As quickly as possible "climb" alternating legs back and forth.) Word to the wise: You may want to close your eyes as you'll probably be kicking up a lot of sand.
Push-Ups: Do 3 sets of 10 push-ups on the sand. For an added challenge, make sure your head is at a slightly lower level than your feet.
Crab Walk: (Reverse push-up position: belly facing up, abs tight, legs out in front of you, arms extended below your shoulders, spine straight) Walk forward for 25 steps and then backward 25 steps. Repeat. For an added challenge, soak a towel and rest it on your belly for some added weight.
Crunches: Do 2 sets of 25 basic crunches in the sand -- For an added challenge position yourself so that your head is at a slightly lower level than your feet.
Cool-Down: Walk around in the sand for 5 minutes and follow with 15 high kicks.

Fit's Tip: Be sure to use a waterproof/sweatproof sunscreen and I prefer to wear sneakers (except when swimming) for support of my ankles despite the sand.

Source

Countdown to the Oscars: Get Fit with Ellen and Bob

FitSugar — Sun, 18 Feb 2007 03:40:00 -0800

On day 6 of our Countdown to The Oscars with Ellen and Bob, Bob teaches us push-up mountain climbers. Try to do them for 45 seconds and if it seems too hard, then drop down onto your knees while doing them.

We are halfway through our Countdown to The Oscars with Ellen and Bob Harper. Check in tomorrow for day seven. Missed the other workouts, no worries, visit my other Countdown to The Oscars posts.

Acute mountain sickness

admin — Wed, 03 Sep 2008 17:47:28 -0700

Illustrations

Respiratory system

HEALTH GUIDE REFERENCE FROM A.D.A.M

Definition

Acute mountain sickness is an illness that can affect mountain climbers, hikers, skiers, or travelers who climb too fast. It usually occurs when people rapidly reach a high altitude (typically above 8,000 feet or 2,400 meters).

Alternative Names

High altitude cerebral edema; Altitude anoxia; Altitude sickness; Mountain sickness; High altitude pulmonary edema

Causes, incidence, and risk factors

Acute mountain sickness occurs from the combination of reduced air pressure and a lower concentration of oxygen at high altitude. Symptoms can range from mild to life-threatening, and can affect the nervous system, lungs, muscles, and heart.

In most cases the symptoms are mild. In severe cases fluid collects in the lungs (pulmonary edema) causing extreme shortness of breath, which further reduces how much oxygen a person gets. Brain swelling may also occur (cerebral edema). This can cause confusion, coma, and, if untreated, death.

The chance of getting acute mountain sickness increases the faster a person climbs to a high altitude. The severity of the symptoms also depend on this factor, as well as how hard the person pushes (exerts) himself or herself. People who normally live at or near sea level are more prone to acute mountain sickness.

Approximately 20% of people will develop mild symptoms at altitudes between 6,300 to 9,700 feet, but pulmonary and cerebral edema are extremely rare at these heights. However, above 14,000 feet, a majority of people will experience at least mild symptoms. Some people who stay at this height can develop pulmonary or cerebral edema.

Symptoms

Symptoms generally associated with mild to moderate altitude illness include:

Difficulty sleeping
Dizziness or light-headedness
Fatigue
Headache
Loss of appetite
Nausea or vomiting
Rapid pulse (heart rate)
Shortness of breath with exertion

Symptoms generally associated with more severe altitude illness include:

Bluish discoloration of the skin
Chest tightness or congestion
Confusion
Cough
Coughing up blood
Decreased consciousness or withdrawal from social interaction
Gray or pale complexion (cerebral edema)
Inability to walk in a straight line, or to walk at all
Shortness of breath at rest

Signs and tests

Listening to the chest with a stethoscope (auscultation) reveals sounds called crackles in the lung, which can mean pulmonary edema.

A chest x-ray may be performed.

Treatment

The main form of treatment for all forms of mountain sickness is to climb down (descend) to a lower altitude as rapidly and safely as possible. Supplemental oxygen should also be given, if available.

People with severe mountain sickness may be admitted to a hospital.

Acetazolamide (Diamox) is a drug used to stimulate breathing and reduce mild symptoms of mountain sickness. This drug can cause increased urination. Make sure you drink plenty of fluids. Do not drink alcohol while taking this drug.

Pulmonary edema, the build-up of fluids in the lungs, is treated with oxygen, the high blood pressure medicine nifedipine or phosphodiesterase inhibitors (sildenafil), and, in severe cases, a breathing machine (respirator).

The steroid drug dexamethasone (Decadron) may help reduce swelling in the brain (cerebral edema).

Portable hyperbaric chambers have been developed to allow hikers to simulate their conditions at lower altitudes without moving from their location on the mountain. These new devices are very important if bad weather or other factors make climbing down the mountain impossible.

Expectations (prognosis)

Most cases are mild, and symptoms improve promptly with a return to lower altitude. Severe cases may result in death due to respiratory distress or brain swelling (cerebral edema).

In remote locations, emergency evacuation may not be possible, or treatment may be delayed. These conditions could adversely affect the outcome.

Complications

Coma
High altitude cerebral edema (brain swelling)
Pulmonary edema

Calling your health care provider

Call your health care provider if symptoms of acute mountain sickness develop, even if symptoms resolved when returning to a lower altitude.

Call 911 or your local emergency number, or seek emergency medical assistance if severe difficulty breathing develops, or if you notice a lower level of consciousness, coughing up of blood, or other severe symptoms. If unable to contact emergency help, descend immediately, as rapidly as is safely possible.

Prevention

Education of mountain travelers before ascent is the key to prevention. Basic principles include: gradual ascent, stopping for a day or two of rest for each 2,000 feet (600 meters) above 8,000 feet (2,400 meters); sleeping at a lower altitude when possible; and learning how to recognize early symptoms so you can return to lower altitude before worsening symptoms occur.

Mountaineering parties traveling above 9,840 feet (3,000 meters) should carry an oxygen supply sufficient for several days.

Acetazolamide (Diamox) helps speed the process of getting used to higher altitude, and reduces minor symptoms. Therapy should start one day before the ascent and continue one to two days into the excursion. This measure is recommended for those making a rapid ascent to high altitudes.

Those who may be prone to anemia (particularly women) should consult a doctor regarding an iron supplement to correct the condition before traveling in high altitudes. Anemic people have a reduced red blood cell count, and therefore a lower amount of oxygen carried in the blood.

Drink enough fluids, avoid alcohol, and eat regularly. Foods should be relatively high in carbohydrates.

People with underlying cardiac or pulmonary (lung) diseases should avoid high altitudes.

References

Wright A, Brearey S, Imray C. High hopes at high altitudes: pharmacotherapy for acute mountain sickness and high-altitude cerebral and pulmonary oedema. Expert Opin Pharmacother. 2008; 9(1): 119-27.

Marx J. Rosen’s Emergency Medicine: Concepts and Clinical Practice. 5th ed. St. Louis, Mo: Mosby; 2002:2040-2042.

Murray J, Nadel J. Textbook of Respiratory Medicine. 3rd ed. Philadelphia, Pa: WB Saunders; 2000:1853.

Auerbach PS. Wilderness Medicine. 4th ed. St. Louis, Mo: Mosby; 2001:12-19.

Review Date: 2/19/2008

Reviewed By: John E. Duldner, Jr., MD, MS, Assistant Professor of Emergency Medicine, Director of Research, Department of Emergency Medicine, Akron General Medical Center and Northeastern Ohio Universities College of Medicine. Review provided by VeriMed Healthcare Network. Also reviewed by David Zieve, MD, MHA, Medical Director, A.D.A.M., Inc.

A.D.A.M., Inc. is accredited by URAC, also known as the American Accreditation HealthCare Commission (www.urac.org). URAC's accreditation program is an independent audit to verify that A.D.A.M. follows rigorous standards of quality and accountability. A.D.A.M. is among the first to achieve this important distinction for online health information and services. Learn more about A.D.A.M.'s editorial policy, editorial process and privacy policy. A.D.A.M. is also a founding member of Hi-Ethics and subscribes to the principles of the Health on the Net Foundation (www.hon.ch).

A.D.A.M. Copyright

The information provided herein should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. A licensed medical professional should be consulted for diagnosis and treatment of any and all medical conditions. Call 911 for all medical emergencies. Links to other sites are provided for information only -- they do not constitute endorsements of those other sites. © 1997-2009 A.D.A.M., Inc. Any duplication or distribution of the information contained herein is strictly prohibited.

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At Home Cardio Moves

FitSugar — Wed, 11 Feb 2009 14:13:12 -0800

Winter is upon us making it difficult to exercise outside. That is where the gym comes in handy, but if that is one expense you have trimmed from your budget, check out these at home cardio moves. They will get your heart pumping and lift your spirits even though it is cold and dreary outside.

Small sprints – Think of these like mini killers
Jumping jacks – A classic move known for elevating your heart rate
Jump rope – If you don't have a rope, jump with a pretend one
Skipping – This childish form of locomotion is great for your legs and heart rate
Mountain Climbers – Like running in place while in the plank position (for a description click here)

I have plenty more moves, so read more

Jumping Squats – Classic plyometric exercise to get your heart rate going and going
Jumping Lunges – Add some lift to your lunges and switch your legs in the air
Step ups – The higher the step/bench the more your legs will work
Squat Thrusts – I grew up calling these burpees and loving them
Shadow Boxing – Jab to the front and the side and keep your heart rate up by moving your arms

You can design a workout mixing up these elements. Alternate exercises every 30 to 60 seconds. Add some strength training moves and you'll have a circuit.

If you have an easy at home cardio move you'd like to share, tell us all about it in the comment section below.

Source

Fire Fighter Workout: Part III

FitSugar — Thu, 17 Jan 2008 08:45:00 -0800

If you tried the fire fighter workout that I posted earlier then you're feeling for those folks in uniform, since the workouts are literally no walk in the park. Here is the core/cardio portion of the circuit workout. Be prepared to sweat as these circuits are loaded with some tough exercises. Check out these highlights:

CORE/ABS (PART 1) Note: Repeat core/abs (part 1) and cardio circuits (part 2) consecutively, resting 30 seconds in between.

Toe taps: Lie on your stomach. Raise your body, then come to a rest on your forearms. In the plank position, lift right leg slightly above floor and bring it out about 45 degrees. Return to starting position. Alternate legs. 30 seconds.

Fire hose bridge: Start in plank, resting on your forearms. Lift right arm and bring across body, touching your left side. Return to starting position. Alternate arms. 30 seconds.

Leg raises: Lie on back with hands underneath you. Lift both legs 90 degrees. Lower and repeat. 30 seconds.

Flutter kicks: Lie on your back with hands underneath, raise legs 30 degrees, hold and kick both legs quickly. 30 seconds.

Plank: Lie on stomach. Raise your body, then come to a rest on your forearms. Keep your back straight. Hold 30 seconds.

For the cardio portion read more.

CARDIO (PART 2)

Hose push: (In lieu of a fire hose, use a 45-pound weight plate on a mat.) Place hose on floor. Get behind the hose and push it 15 to 25 yards.

Body builders: Stand with feet shoulder-width apart. Drop down to crouch position. Push legs out. Bring legs back and pop back up to starting position. 30-60 seconds.

Power mountain climb: Start in raised, push-up position. Bring right knee up to chest. As the knee comes down, bring left knee up. Do 6 sets of 10 slow climbers and 10 fast climbers.

Fire power bridges/push up walk: From a push-up position, move your right arm forward, then the left. Walk 10 yards down, 10 yards back.

Rest for 2 minutes.

Be sure to check out part one and part two of the fire fighter workout series.

Source

Try the "Awesome Dawesome" Workout

FitSugar — Thu, 07 Aug 2008 05:30:00 -0700

Three-time Olympian Dominique Dawes may be in retirement, but that doesn't mean she's stopped working out.

Sticking to the common strength training principal in gymnastics, the "Awesome Dawesome" still steers clears of weights. She challenges her strength with her own body weight. Using both basic and fancy calisthenic moves, she works her entire body with each exercise. If you're interested in borrowing a few moves from Dominique, read more.

Here are the basic elements of her workout:

Jumping Rope is simple, inexpensive, and effective. It burns tons of calories and all the jumping will strengthen your bones.
Tricep Dips using a chair will force your core to work, making them more effective than a simple triceps kickback that only works the triceps.
Mountain Climbers are a whole body exercise that are guaranteed to increase your heart rate, too.
Squat Jumps are great for toning your legs and backside. Adding the jump to this strength training staple forces your core to become more involved, too.
Pistol Squats are not as ballistic as the jump squat, but require much more finesse. Here's how to perform one: Begin by doing a single leg squat all the way to the ground. When your bottom hits the floor, roll onto your back bringing your legs into the air. Then roll back up to standing, still just standing on one leg. (I am tired just writing about that one.)

I suggest channeling the Olympic spirit and trying out these moves during your next workout.

Source

At Home Cardio Moves

FitSugar — Thu, 05 Jun 2008 05:30:00 -0700

I have had a few requests recently of Sugar users looking for cardio moves they can do at home. Here are some ideas for getting your heart rate up in the comfort of your own home.

Small sprints – Think of these like mini killers
Jumping jacks – A classic move known for elevating your heart rate
Jump rope – If you don't have a rope, jump with a pretend one
Skipping – This childish form of locomotion is great for your legs and heart rate
Mountain Climbers – Like running in place while in the plank position (for a description click here)

I have plenty more moves, so read more

Jumping Squats – Classic plyometric exercise to get your heart rate going and going
Jumping Lunges – Add some lift to your lunges and switch your legs in the air
Step ups – The higher the step/bench the more your legs will work
Squat Thrusts – I grew up calling these burpees and loving them
Shadow Boxing – Jab to the front and the side and keep your heart rate up by moving your arms

You can design a workout mixing up these elements. Alternate exercises every 30 to 60 seconds. Add some strength training moves and you'll have a circuit.

If you have an easy at home cardio move you'd like to share, tell us all about it in the comment section below.

Source

20 Min. Beach Body Bootcamp

FitSugar — Fri, 01 Jun 2007 03:30:00 -0700

Looking for a workout you can do in 20 minutes? Who isn't, right.

BellaOnline.com has created a 20 Min. Beach Body Bootcamp workout consisting of 11 exercises that work your entire body.

Before getting started, be sure to have a resistance band on hand since some of the exercises require one. I am especially liking the cool animations that show you how to do it. My favorite exercise of the bunch? The Mountain Climbers because they'll get you killer legs in no time.

Wouldn't it be cool if I could get my avatar to dance around like that? I think so, but until then, enjoy the animated fitness man at bellaonline.com. Also be sure to check out my Beach Body Beach Workout too.

300 - Rep Spartan Workout

FitSugar — Wed, 21 Mar 2007 10:15:00 -0700

The latest movie to crush blockbuster records is 300, the much anticipated epic on Spartan and Persian history. Forget breaking blockbuster records, what about those abs? Gerard Butler's six-pack is beyond impressive.

Being curious as to how he got so damn cut so damn fast, I searched high and low for his exercise routine and Men's Health is reporting that crushing skulls Spartan style would be easier than Gerard's killer workout from Mark Twight, a former world-class mountain climber.

To see if the "300-rep Spartan Workout" is for you, read more

...to hasten Butler's mind-body transformation, [Twight] created what he calls the "300-rep Spartan workout." (Trust us, 100 reps is plenty hard.) It goes like this: Without resting between exercises, Butler performs 25 pullups, 50 deadlifts with 135 pounds, 50 pushups, 50 jumps on a 24-inch box, 50 floor wipers, 50 single-arm clean-and-presses using a 36-pound kettle bell and 25 more pullups. All this, in addition to utilizing other unconventional yet equally taxing training methods, such as tire flipping and gymnastics-style ring training. Sound like hell? It is.

Five weeks before the cameras were to roll, Butler took on extra sessions with a Venezuelan bodybuilder named Franco LiCastro in order to exaggerate the physique he was after. "I wanted to look really strong," says Butler. "I've seen so many actors play these kinds of roles, and you see all this equipment on either a big belly or skinny little arms."

The workout sounds a bit extreme because it is and you should only try such a routine under supervision of a fitness professional. Butler reported that the most challenging part of it all was to stay fit after the cameras were rolling. Want your man to look like a warrior (minus the blood stains and aggression issues)? Men's Health gives a few tips.

Should we expect to see warrior fitness classes similar to the "300-rep Spartan workout" popping up at gyms nationwide? You can bet on it.

Photo courtesy of Warner Bros. Pictures