FitSugar

What's the Deal With: Pins and Needles

FitSugar — Wed, 22 Aug 2007 09:30:00 PDT

Occasionally I'll wake up from a deep sleep and realize my arm has also fallen asleep. When it "wakes up," I do everything I can to keep still and control the almost unbearable sensation of "pins and needles."

There's actually a medical term for this called Transient Paresthesia. Usually, you feel this temporary yet bizarre sensation after you've been putting pressure on part of your body, like when you're sitting on a foot or sleeping on your arm. When you apply this pressure for a prolonged period of time, you actually cut off communication from your brain to parts of your body. This pressure squeezes nerve pathways so that the nerves can't transmit electrochemical impulses properly.

Nerve impulses carry sensation information from nerve endings in the body to the brain, as well as instructions from the brain to the rest of your body. The information transmitted from the "sleeping" body part becomes somewhat jumbled, and the brain receives strange messages. Some nerve cells don't transmit any information and others start sending impulses erratically. This causes you to feel a strange numbing, burning, prickly, or tingling sensation, which actually serves an important function. Your foot falling asleep for 10 minutes doesn't pose any health threat, but if you were to cut off circulation for an extended period of time -- several hours -- you could suffer serious nerve damage. The initial tingling sensation tells you that you might want to readjust your position.

Just thought you might want to know...

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Uncomfortably Numb

FitSugar — Tue, 12 Dec 2006 15:35:00 PST

Does this happen to you: About half way through your workout on a cardio machine, especially the elliptical or the arc trainer, your toes get numb?

If you suffer from toe numbness try these quick fixes:

Loosen up your laces. Give your toes enough room in the toe box (which is where your toes sit in a shoe) by lacing them loosely at the toes to allow for expansion.
Get fitted for a pair of sneakers so they are sized correctly. It is amazing how many people use sneakers that just don't fit them properly (usually too tight). If you go to a specialist, they can help you make sure you have the proper fit.
Stop only stepping on your tippy toes. Make sure to use your heels too, this way you keep the blood flow consistent. When using a cardio machine (like walking), your foot should roll through the step, heel striking first, roll through, push off with the toes. Think about it, if you only walked around on your toes all day, they'd get numb.

Fit's Tip: If your toes still go numb after making changes to your lacing, fit and stride, you may want to make an appointment to discuss this with your doctor or a podiatrist since it may be something more serious.

How to Keep Your Run Pain-Free

Leta Shy — Mon, 13 Feb 2012 12:54:30 PST

Sometimes, you start your run with the best intentions, only to be thwarted by recurring cramps and a headache that zaps all your energy. If you've experienced these nagging annoyances when you run, here are some tips for preventing pain and coping with it when it happens during your workout.

Headache: Often, a pounding headache that comes on during a run is due to inadequate water intake. Your body loses a lot of fluids while you're sweating it out on the treadmill, so before you even begin, make sure that you've had enough water throughout the day. During your run, sip water slowly, about five to 12 ounces every 20 minutes (or sip a sports drink with electrolytes if you are running for more than an hour), but don't drink so much that you feel all of it sloshing around in your stomach - that can lead to cramps or nausea.

More tips for pain-free running after the break.

Winter Running Woe: Numb Toes

Jenny Sugar — Wed, 01 Feb 2012 14:02:06 PST

If you'd rather skip a run than hit the treadmill, then there's no doubt you're continuing with your outdoor runs even through this brisk and snowy Winter weather. That doesn't mean you're not dealing with some discomfort along the way. I've given you some tips on how to beat burning lungs, but if it's your feet that are bothering you, here are some ways to avoid numb toes.

First, consider your socks. You can't get away with wearing the same thin, ankle-length wicking socks you sported in the warmer months. Splurge on some thicker knee-highs; socks made of wool will keep your feet warm and dry. Be sure your socks aren't too tight as that can cut off circulation (go up a size to be sure). You can also try compression socks to improve circulation in your feet and legs.

If you're already wearing thicker socks, you'll probably want to go up half a size in your sneaks to accommodate the extra fabric. If you don't, the snug fit of your shoe might be the sole cause of your tingling feeling. Choose sneakers designed for colder, wetter weather (think waterproof Gore-tex) to protect your toes from the snow. Tie your shoes slightly looser because as you warm up, your feet will swell, and too-tight laces can cause that annoying numb sensation.

Continue reading for more tips on avoiding numb feet.

The Wide World of Wings: Spicy-Sweet Korean

Sara Yoo — Tue, 24 Jan 2012 05:34:20 PST

We last took you to Mexico for a bright and tangy take on one of America's favorite game-day foods, but our next culinary adventure sends us across the Pacific to South Korea for some sweet and spicy finger-licking. If you've been lucky enough to dine at the KyoChon or BonChon chicken restaurants, then you know that Koreans love fried chicken. One of the most popular varieties is yangnyeom dak, a crisp, twice-fried wing or thigh tossed in a fiery sauce that reminds me of the classic buffalo wing with an Asian twist.

Just as buffalo wings marry a zesty tang with mouth-numbing heat, Korean wings combine the acidity of rice vinegar with the peppery punch of fermented red-pepper paste and red-pepper powder (found at many Asian grocery stores). Mix in sweet honey and fragrant sesame oil, and you have a crowd-pleasing and conversation-starting app that will make your game-day get-together a hit.

For this unique take on an American classic, just read on.

Top 10 Mistakes You Make on the Elliptical Trainer

Prevention — Mon, 16 Jan 2012 04:08:59 PST

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

By Lisa Hoehn, Prevention

As the weather drops, more and more people head straight to one machine in their gym - the elliptical trainer. According to a 2008 report from the International Health, Racquet, and Sportsclub Association, the number of users of elliptical trainers in health clubs grew sevenfold from 1997 to 2007. And while you may be proud of yourself for making it to the gym and squeezing in some cardio, taking a lackadaisical approach to your elliptical workout and casually spinning your legs while reading a magazine or watching TV isn't going to blast away those holiday cookies. Here, 10 mistakes you frequently make on the elliptical and how to fix them so you maximize calorie burn while adding fun to your ho-hum routine.

Top Workout Ideas For When the Gym Is Too Crowded

1. You’re too lazy to enter your information.
Most machines are calibrated for a 150-pound person - but personalizing your stats will help you get a more accurate calorie read. Aim to burn around 100 calories per 10 minutes, says Jennifer Cassetty, an exercise physiologist.

2. Your resistance is zero.
You might feel like a million bucks spinning at a mile a minute, but without resistance, you’re not going to see results, says Röbynn Europe, a personal trainer at Chelsea Piers in New York City. Make sure that you’re using enough resistance to push and pull through the stride. Then continue at a moderate pace until you feel like you’ve done all you can do. "You shouldn’t feel like you have even five minutes left in you when you step off," she says.

3. You're a sloucher.
Standing up straight helps to lengthen your abs, giving you a chance to engage your core and even work your upper body muscles, Cassetty says. Certified personal trainer Neal I. Pire, MA, CSCS, president of Inspire Training Systems in New Jersey, recommends hopping on a machine with an upper body component so you can engage even more muscles - and blast more fat. Can't find a machine that lets you pump your arms? Let go: some research suggests that leaning on machine armrests during exercise reduces calorie burning.

How to Buy a Cardio Machine

4. Your machine sounds like it’s going to take off.
If you can hear the purr of the machine while you’re exercising, it means that you’re going too fast without enough resistance - which means you're not getting the most calorie burn out of your time, Cassetty says. Keeping a steady, moderate pace at a resistance that forces you to use your muscles will get, and keep, your heart rate up.

Learn four more fitness mistakes after the break.

Faster, Harder, Longer: How to Maximize a Treadmill Workout

Jenny Sugar — Thu, 12 Jan 2012 16:29:43 PST

Numb fingers. Black ice. Risk of frostbite. These are all common reasons to skip running outside in Winter and take refuge in a warm, dry gym. Treadmills might feel safer, but you might even find the workout feels a little easier. Don't sell yourself short! Use these tips to upgrade your treadmill time and maximize the benefits of your run.

To Burn More Calories

Do intervals. Running at a consistent pace is great for longer training runs, but during your intense workouts, take advantage of 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.
Gradually increase your speed throughout your workout. You definitely don't want to start your run at a seven mile per hour (mph) pace since you need to give your body a chance to warm up. Start out with a brisk walk (4 mph) and every five to 10 minutes, give your speed a little push until you're running at a 5 to 8 mph pace.
Run longer. It's good to mix up the type of running workouts you do, so on days that you're not running intervals or building up speed, do a longer run at a consistent pace. If you run for 30 minutes (at a pace of 10 minutes per mile) you'll burn 270 calories. Forty-five minutes burns 405 calories, and even longer, an hour-long run burns 540 calories.

Keep reading to learn ways to tone your muscles and become a faster runner.

Your Winter Workout Woes - Answered!

Fitness Magazine — Tue, 10 Jan 2012 04:09:05 PST

We are excited to share one of our fave stories from Fitness Magazine here on FitSugar!

Baby, it's cold outside! But for those of us training, sans gym membership, or just yearning for some fresh air, we can't let the chilly weather keep us from an outdoor workout. If you find your morning runs too cold, have achy joints, or just want to make it through a run without wiping out, we hear you! That's why we asked Dr. Scott Weiss, clinical director and owner of Bodhizone Physical Therapy, your burning cold-weather workout questions. Read on below to see how you can have a successful workout no matter what the weather.

The cold weather makes my joints hurt! What stretches can I do before a workout to stop constantly feeling sore?

If cold weather is making you sore, the worst thing to do is go and stretch since you're more likely to pull a muscle or tear some cartilage. In the cold weather, the key is total body warmth. Spend a little more time warming up, by adding 5 to 10 minutes to your normal warm-up routine. Stretching while your joints are warm will then enhance flexibility and range of motion while also reducing your chance of injury.

Sometimes when I go for a run in the Winter, my toes lose feeling. Why is this happening and how can I fix it?

Most of the time numb toes are a minor circulatory or footwear issue. Try making a fist with your toes, or do some calf raises to get the blood pumping. Once you get home, be sure to elevate your feet to relieve the pressure. If tingling persists, it could be something more serious (like frostbite), and you should contact a physician.

I'm terrified of black ice. What are some tips to avoid it?

Make sure you stay focused on the heel contact portion of the running cycle in icy conditions. Oftentimes, we don't think about how we are landing our feet, and if even slightly unbalanced while landing on ice, you risk falling. If you live in an especially icy area, consider trail shoes, which have a better grip.

Read on for more Winter workout solutions from Dr. Weiss.

More from FITNESS:

• Oops-Proof Your Workout

• Immunity-Boosting Tips to Stay Cold-Free This Winter

• Get the 2012 Best Body Ever Plan

OnSugar Blog: Raising Kids Can Be Mind-Numbing, but Take This Advice

OnSugar Blog — Sun, 01 Jan 2012 04:04:25 PST

Lots of moms like to think out loud and marybabysteps is one of them. Here is an excerpt from one of her recent posts to Every Day Baby Steps.

Whew! Christmas is over. What takes such a big toll on your budget, you sanity and your time is blown away in a matter of minutes while the kids rip open their presents, scurry around searching madly for batteries and try to figure out their new toys without bothering to look at the damn book. All this with barely a "Thanks, Santa." But you know what? It's worth it. We had a very nice, small Christmas at home. The kids got what they wanted (Thank you, Grandma!), and I loved watching their faces light up and spending the morning just watching their excitement as they played with their new stuff.

That being said, I must confess that for the last couple months that I've been trying to work from home without the help of part-time daycare, I've nearly pulled my hair out on a daily basis. I gave up my two day a week sitter in an attempt to save money, and I'm beginning to wonder if I gave up my sanity with that decision. Playing blocks, watching endless pre-school TV and begging Brady to, "Please, go potty." have just about sent me over the edge.

But just the other day, I saw a post on Facebook that led me to a blog I had never visited before, Girl on Saturday. The post was about how poor Karen is now known as "Penis Mom" by the parents and teachers at her kids' school, but that it's okay because she took a stand against ridiculous gender stereotypes and was a role model for her kids. Karen is pretty cool. So cool, in fact, that I took a look at her other posts. Each one spoke to me and conveyed a lesson that I needed to learn or to be reminded of. I was especially moved by this post that gave life-changing advice on surviving the first few years of raising kids. Karen reminded me that, though parenting can certainly be mind-numbing, it can also be some of the best moments of your life. She emphasized what's important, and I intend to keep those things in mind when I'm thisclose to having my next breakdown. If you feel like you just can't take one more second of the mind-numbing routine that has become your life, please head over to read Karen's advice. I guarantee it will help you out.

Want to see more? Start following Every Day Baby Steps or start your own OnSugar blog. It's easy, it's free, and we just may feature your content on our site!

Shoe Review: Mizuno Wave Rider 15

Leta Shy — Mon, 12 Dec 2011 17:14:21 PST

I'm a Mizuno fan - the company's roster of running shoes has something for every serious runner (or any type of runner who's serious about getting the right gear). So I was happy to test out the Wave Rider 15 ($115), the newest model in a line of shoes that has proven to be one of Mizuno's most popular since it was introduced 15 years ago.

I was a little wary about trying the Wave Riders, however, since the shoes are built for neutral runners and not those who over- or underpronate (I usually buy shoes for overpronators). And while the Wave Rider has enjoyed immense popularity, the Wave Rider 15s were my first encounter with the style, so I wasn't sure what to expect.

As soon as I unboxed the ruby red sneakers, though, my reservations started disappearing. My first thoughts were that even though they look substantial, they felt incredibly lightweight. The sole is relatively thick, but it doesn't interfere with the responsiveness of the shoe as you run. In fact, as I ran I felt more connected with the ground than I thought I would.

Read more about the Mizuno Waver Rider 15s after the break.