FitSugar

Valerian Root: Nature's Valium

FitSugar — Tue, 10 Apr 2007 08:45:00 PDT

Valerian Root may smell like disgustingly stinky feet, but it's great for relaxing the body and the muscles. It has been used for centuries in Europe and Asia as a sedative, and is believed to help you fall asleep faster, and improve the quality of your sleep. The Greeks also used valerian root to treat digestive problems.

It's a hardy perennial flowering plant with heads of sweetly scented pink or white flowers. It is dried and used in herbal supplements such as tablets, capsules, tinctures, teas, and liquid extracts. Many Herbalists, Naturopaths, and Chiropractors recommend taking valerian root to relieve tension headaches, insomnia, anxiety, or for muscular pain because of its ability to act as a muscle relaxer.

What else is great about this amazing herb? Although valerian root has been referred to as "nature's Valium," it is not at all addictive. It's not recommended to take more than 15g a day. Though side effects are rare, some people who use valerian root for long periods of time may develop headaches, insomnia, or feel irritable, which are similar side-effects experienced with prescription sleep-aids.

Fit's Tips: If you are taking valerian root for muscle pain, it won't knock you out and make you feel totally spacey like most prescription muscle relaxers, but it is recommended that you take it at bedtime because it'll calm you down and help you fall asleep, that is why I love Extra Sleepytime Tea - it is fortified with valerian root.

Coffee Helps Ease Muscle Pain

FitSugar — Mon, 15 Jan 2007 04:20:00 PST

MSNBC is reporting that a recent small study from the University of Georgia found that moderate doses of caffeine, the equivalent of about two cups of coffee, can cut post-gym muscle pain.

Maybe don't request that your gym serves coffee just yet because too much caffeine can cause jitteriness, heart palpitations and sleep disturbances. Also, the results might not apply to regular coffee drinkers, who are most likely desensitized to caffeine’s effects. Furthermore, the researchers studied only women, so men could respond differently.

Still, the study shows that caffeine appears to give more relief than found with conventional pain and soreness relievers. So, if you're feeling sore post workout, why not have a cup of joe?

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.

From the Fit Community: The Best Cardio Machine For Your Body

Fit Community — Mon, 21 May 2012 16:53:42 PDT

Which cardio machine is right for you? FitSugar reader JessicaSmithTV asks an expert for the answers. She shared what she found in our 10 Pounds Down! community group.

The stair master, the stationary bike, and the elliptical - we all have our favorite cardio machine at the gym, but which one is the best one for your body? We asked Dr. Yoav Suprun, DPT, a McKenzie physical therapist at Canyon Ranch in Miami Beach to weigh in on the pros and cons of some of your favorite gym staples.

The Stationary Bike
Pros: Low impact, easy on the joints, offers a wide range of intensity options
Cons: The riding position can bring on back pain, or aggravate sciatica for some. “We flex our spine all day and sit for hours - why sit for a cardio session?” asks Dr. Suprun.

The Elliptical
Pros: Low impact, upright position of the body, also easy on the joints and offers a wide range of intensity options
Cons: If you have a small structure or small frame, using an elliptical with handles would be pulling your body out of alignment. “People suffer from holding the handles as it pulls on the lower back and neck once the handle is moved forward,” explains Dr. Suprun.

Keep reading for more pros and cons of your favorite cardio machines.

3 Ways Walkers Can Benefit From Going Barefoot

Jenny Sugar — Thu, 10 May 2012 13:57:41 PDT

If you're into running, there's no doubt you've heard the buzz about barefoot running. It's become trendy for a reason: running barefoot can help you have better form and technique, preventing injury and pain. Runners aren't the only ones who can benefit from ditching their footwear. If walking is your exercise of choice, here are some reasons you'll want to try going barefoot.

Active and engaged muscles: Slipping on shoes may protect your feet from dangers, but it also means the muscles in your feet don't have to work as hard. The cushioned sole of a shoe absorbs all the sensations and pressures, which means your feet have become more passive over time. Because weak muscles are more prone to strain, pain, and injury, walking barefoot allows you to engage your body more, making feet stronger and better able to handle workouts.
Better walking form: One way a walker can have incorrect form is by roughly pounding the ground with each step. Cushiony sneakers absorb the force, so you're not even aware that you may be walking incorrectly. Remove your shoes and you'll instantly walk lighter, causing less jarring impact on your joints. Even though walking is considered a low-impact sport, it's still hard on your feet. Improving form means less risk for injury.
Busting through the walking plateau: Walking the same way, day in and day out, means using identical muscles every time you head out for a walk. Your body quickly strengthens the muscles in use, easily adapting to the demands placed on them. Without the opportunity for new challenges, muscles won't become stronger and can actually become injured from overuse. Walking barefoot forces your body to use other muscles not normally used when walking with sneaks, which helps you achieve a more effective and different type of workout. You'll especially feel the difference when walking barefoot on different surfaces.

Keep reading to learn how to start barefoot walking.

For Better Sleep, Do These 3 Things 20 Minutes Before Bed

Jenny Sugar — Thu, 10 May 2012 05:01:37 PDT

We spend about a third of our lives in slumberland, but many people complain of not sleeping well. If you have a tough time falling asleep or you toss and turn in the middle of the night, try exercising during the day and limiting alcohol and caffeine a few hours before bedtime. But if you are doing this already and still have troubles, here are three things to do immediately before hitting the hay to calm your body and mind and help you get the restful night of sleep you crave.

The Power of Water
Twenty minutes before bedtime, dim the lights in the bathroom, turn on some relaxing tunes on your iPhone and take a warm shower or bath. The heat soothes achy muscles, and the steam clears your sinuses, which is essential if allergy symptoms prevent you from sleeping well at night. It's also a great way to wash away germs and prevent you from getting sick, which can also make it difficult to sleep.

Bye-Bye Pains
After your 10-minute warm bath or shower, slip into your PJs and do five minutes of stretching to ease any pains that prevent you from sleeping. Lower back pain is common for many, so if yours bothers you, here's a yoga sequence to offer back pain relief. If a sore neck and shoulders are your woe, do these soothing stretches. A little self-massage can also ease muscle tension, or apply a heating pad or one of those rice pillows you warm up in the microwave to sore areas.

Get Bored
Now slip into bed, not with a riveting, can't-put-it-down book, but one that has a dull, monotonous, stale topic that's bound to have your eyelids drooping in minutes. Be sure to read from an actual book, not a laptop or iPad, as the lights cue your brain to wake up.

5 Tricks to Get the Most Out of Your Outdoor Run

Shape — Thu, 03 May 2012 04:11:45 PDT

We are pumped to share one of our fave stories from Shape here on FitSugar. This week Shape turns to celebrity trainer Jay Cardiello for some help!

The weather is getting nice and you may have been bitten by the "run bug." To make the transition from indoor runs to the great outdoors seamless and safe, I compiled a list of my top five tricks to get the most out of your outdoor run. Whether you have had some success running on the treadmill, or you are completely new to outdoor running, there are two crucial factors that you must understand.

25 Most Deceiving Exercises (They Tone More Than You Think).

First, let's talk about a little guy named Newton. See, Newton has this law that states that for every action, there is an equal and opposite reaction. Are you with me so far? Good. Well, with runners, the concern is what we run on. The harder the surface the greater the ground reaction force, which is basically the force exerted by the ground back onto the body (in this case, our little legs) that are in contact with it, is. To simplify this, surfaces like concrete and pavement will cause a greater reaction back into our joints and legs than an energy absorbing treadmill. This not only makes us work harder, but will tire us out faster and cause greater stress on our joints.

Are Your Workouts Causing Pain? How to Find Out.

Second, the treadmill is a flat belt that provides consistency with each step. There are no stones, traffic, or inclement weather activity that would cause you to be off balance or have to change your gait. Running outdoors forces the body to make constant small adjustments. That said, here is what’s going to make your outdoor run a successful one.

5 Unique Ways to Make the Most of Your Treadmill.

Learn how to make the most out of your outdoor runs after the break!

Know Your Basics: How to Do a Lunge

Leta Shy — Tue, 01 May 2012 03:07:30 PDT

Lunges are a quintessential exercise; you can do them anywhere and the effects can be seen in no time, in the form of shapely, toned legs and backside (just in time for bikini season!). If you're planning on incorporating lunges into your routine, however, make sure you're not doing more harm than good. Find out how to do lunges correctly below.

The basics: It's important to do lunges properly so you don't put unwanted strain on your joints. Here's how to perfect your form:

Keep your upper body straight, with your shoulders back and relaxed and chin up (pick a point to stare at in front of you so you don't keep looking down). Always engage your core.
Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle, not pushed out too far, and make sure your other knee doesn't touch the floor. Keep the weight in your heels as you push back up to the starting position.

Challenge your muscles: Now that you have the basics down, you can modify your lunge workouts in many different ways in order to work different muscles. For example, Crunch gym personal training manager Tim Rich recommends reverse lunges (stepping back instead of forward) as a good way to complement the forward movements in your daily life. "We always move forward," Tim says. "Moving in a reverse direction requires more skill and helps regain some balance and athleticism." Here are more recommended lunge variations to try:

Do a bicep curl with dumbbells while you lunge to work your upper body while you strengthen your legs.
Do this walking forward lunge workout to further challenge your balance.
Change it up with side lunges so you can work your lower body muscles in a different way than you normally do. Find out the correct way to do a side lunge here.

Injury prevention: Even though lunges are one of the best ways to work your lower body, some people tend to avoid lunges because it can put too much strain on the knees. If you feel pain, Tim recommends you take smaller steps as you lunge. "Reducing the range of motion will still develop good strength and alignment," Tim says. Slowly increase your lunge distance as your pain gets better. Some people also find that doing a reverse lunge instead of a forward lunge also helps reduce knee strain.

Do you like doing lunges?

13 Health Gimmicks You Can Stop Wasting Money On

Business Insider — Tue, 01 May 2012 00:15:21 PDT

Consumers have a tendency of falling for the next big health gimmick. Save your money on health duds with these Business Insider tips.

No matter how many times we're told otherwise, Americans' obsession with get-healthy-quick schemes will likely never die. Too bad most of these fads aren't worth their weight in salt - or your hard-earned dollars. We've put together a list of some of the worst budget-sucking health trends that still persist today.

Coconut Water

Coconut water may be nature's version of Gatorade but some brands have already caught fire for over-hyping its nutrient content. Vita Coco agreed to settle a $10 million class action lawsuit over an independent study that showed the drinks didn't pack near as many electrolytes as advertisements implied. Some coconut waters are also loaded with added sugar, which will do nothing to help your waistline.

Alternative: Pick up your own young green coconuts on the cheap from an Asian produce market. Just crack them open with a cleaver and pop in a straw.

"All-Natural" Foods

30 percent of Americans bought more natural foods in 2011, according to a Rodale study. But what are we really paying more for? There's no clear cut regulation on what makes food "natural," which means just about any company can slap that label on its packages, add a fancy green theme and jack up the price.

Says Andrew Schrage of MoneyCrashers: "Before buying any food that is touted as being 'all natural,' take a look at the ingredient list before you check out. Keep in mind that butter and salt are indeed natural ingredients. So stocking up on natural foods may not achieve anything other than increasing your grocery bill."

Read on for more.

Headstand? Ugh. How to Stop Hating Inversions

Jenny Sugar — Wed, 25 Apr 2012 15:18:56 PDT

As beings who walk with their heads stacked over their feet, it's no surprise that going upside down in your yoga class scares the om out of you. Fear of falling, neck or other pains, and the sheer oddness of seeing the world from a whole new perspective can make inversions lowest on your list of faves. If you get upset whenever your teacher suggests headstands, forearm stands, or handstands, here are some tips to help you start loving these beneficial inversions.

Get Buff
When you first learned to walk, you practiced leaning on objects and walking along furniture to build your leg strength before you were able to walk upright on your own. The same needs to happen if you want to hold yourself in an upside-down position. Since our upper bodies aren't used to supporting the weight of our lower bodies, it's important to strengthen your core, upper back, shoulders, arms, and even the muscles in your hands and wrists to feel strong and stable enough to take a stab at a headstand or handstand. Target these muscles on your mat by doing these upper-body toning yoga poses, like Sage and Crow, and using these arm-strengthening tips during your next class.

Move Your Mat
It's perfectly commendable to tackle inversions in front of a wall and/or with a spotter, so don't be bashful about pulling your mat up to a wall or asking your instructor for a hand. This will relieve your anxiety about falling, which is often a huge obstacle that prevents people from trying inversions in the first place. Once you have some experience with safely holding yourself upside down without falling, you'll have the confidence to try it out on your own.

Keep on reading for more tips on conquering inversions.