FitSugar

Fittingly Green: Work Out Outside For Earth Day

FitSugar — Wed, 22 Apr 2009 06:00:00 -0700

Today is Earth Day, so celebrate with an outdoor workout. Yes you can run and walk outside, but you can also strength train while doing so. All you need is an empty park bench and a curb to strength train your entire body while on the move in the outdoors.

Here are some ideas:

Take your basic step up and do it on a park bench. You will work your legs while keeping your heart rate up.
Use the same park bench for push-ups. Put your hands on the back of the bench, walk your feet out until you're in a plank position, and begin doing push-ups. For more of a challenge, put your hands on the seat of the bench. To mix it up, place one hand on the arm of the bench and the other on the seat. Make sure to repeat the same number of reps after switching your hand configuration to the other side.
Curb your calf raises. Stand with balls of feet on a curb/step, heels hanging off, and raise both heels for 10 reps. For an extra challenge, try single-leg calf raises.

Do I have more ideas? You betcha! See them when you read more.

Single-leg squats on the bench will challenge your balance while toning your tush. Stand sideways on the bench with your right side toward the back of the bench and your left leg dangling off the seat. Bend your right leg into a squat position as your left leg moves lower than the bench seat. Do 10 on each leg.
Take your lunges for a walk in the great outdoors. Find an open space in the park, or a quiet stretch of sidewalk, and add some lunges into your run or walk.
Use the seat of a bench to tone the back of your arms with some triceps dips.

Don't forget to try the monkey bars next time you jog past a playground, too.

Source

Class Act: CrossFit Training

FitSugar — Mon, 20 Apr 2009 16:00:00 -0700

When I showed up to meet my CrossFit certified trainer, Sean Murphy, I found myself approaching a co-ed group performing Olympic lifting as part of an ongoing group class. The outdoor facility was as simple as it gets - a group of mats under a weather-protective tarp, a set of monkey bars, a shed for housing basic supplies like jump ropes and weights, and tractor tires resting about. The rugged scene was a far cry from the luxury home of my morning workouts at Equinox, but the fitness element challenged me in an entirely different and refreshing way.

Sean handed me a jump rope to warm up and then took me through the basics of what would make up my workout. In a completely encouraging and noncondescending way, Sean guided me on how to perfect a simple squat (lead with your booty!), challenged me to do the most perfect push-up that brought my chest barely an inch from the ground, and taught me how to do jumping pull-ups. We did a series of stretches for my hips and quads and it was time for the real workout. To see what it consisted of and what I thought, read more.

My workout was scrawled with a piece of chalk on a mat under the monkey bars: 15 jumping pull-ups, 15 deep squats, 15 perfect push-ups, and a 200 meter run, all to be completed three times. He challenged me to do the entire workout in under eight minutes, and that gave me the extra competitive push that always gets me going. This workout is deceivingly simple - I was breathing heavily after round two. I completed my workout in just under seven minutes, but there was ab-work to follow that challenged my core and we finished with some stretching.

This was just a sample of the workouts offered at CrossFit facilities. Sean described how no workout is ever the same, but they always incorporate exercises that build strength and power while increasing endurance. Typically, the workouts last anywhere from 45 minutes to an hour, and after my experience I can see why the CrossFit methodology has so many dedicated followers. I would definitely recommend checking out Boost Athletics (Sean's training business) if you're in San Francisco, and if you're looking for an ever-changing outdoor workout look into CrossFit facilities in your area.

Photo courtesy of Boost Athletics

Fashionable and Practical: Biking Cargo Skort by Terry

FitSugar — Fri, 03 Apr 2009 11:00:00 -0700

Well situated in the land of spandex, biking and fashionable are two words seldom heard together. Times, they are a changing.

I just found this Cargo Skort ($100) by Terry. It is a little pricey, but it is nice to see a combo of padded biking shorts with a short wrap skirt. The fabric is made of quick-drying fabric and the large side pocket is both functional and cute. These are biking bottoms you can ride in and then socialize in. If you're ready to ride in style, the Cargo Skort is available online from Terry.

Spring Running: Transitioning From the Treadmill to the Road

FitSugar — Fri, 20 Mar 2009 08:00:00 -0700

You must be loving this warmer weather right about now, so you can turn off that treadmill and hit the open road. Before you make the switch to completely running outside, keep these tips in mind.

Ease into your outdoor runs gradually by doing one run outside per week, and the rest of your runs on a treadmill. As you feel ready, do two runs outside, etc., until you're comfortable fully switching to the streets. Be patient with your body and realize that this transition period can take up to two months.

For the other tips read more.

Run at a slower pace than you were moving on the treadmill. Let your feet and the rest of your body get used to the sometimes unpredictable surface, the wind resistance, the sunshine, and the challenge of propelling yourself forward.
Run shorter distances for the same reasons. I know the fresh air will inspire you to run run run, but you don't want to risk injuring yourself.
Don't head out in a new set of gleaming white Spring running sneaks just yet. Let's introduce your feet to one thing at a time here, starting with the road, and then you can ease into breaking in a new pair of kicks.
If you can, start off on a dirt trail or a spongy outdoor track, since these surfaces offer more cushioning than pavement.
Stick to flat surfaces in the beginning, and gradually add in some uphills and downhills.
If you're venturing far from home, run with a buddy, an ID, and a cellphone for safety.
Don't forget the sunscreen, and wear sunglasses to protect your eyes.
Just like you do after a run on the treadmill, stretch after your outdoor run.

Summer Fit Tip: Watch the Air Quality

FitSugar — Thu, 26 Jun 2008 16:00:00 -0700

Thanks to a series of fires up here in Northern California, many regular outdoor exercisers are being forced to take their workouts inside due to excess smoke in the air. It's especially important for those of us with asthma or upper-respiratory maladies, but everyone should use a little bit more caution when the air quality is not up to par this Summer. Use these tips for exercising to prevent damage to your health:

Do not run on or near roads where there is heavy truck or bus traffic.
Work out in the early morning or later in the evening when the ozone levels are at their lowest.
Exercise indoors if possible.
If you experience any difficulty breathing, stop your exercise immediately and see your doctor.

Source

Don't Get Exhausted

FitSugar — Mon, 19 May 2008 09:00:00 -0700

It's been super hot in my neck of the woods lately, which has led me to take my workouts indoors. Not only do I not want to risk heat stroke, but I'm also concerned about all the exhaust and smoke on the streets.

New research says that even when it has been reduced by clean-air technology, air pollution can damage an outdoor exerciser's health, especially someone who has asthma, bronchitis, emphysema or other cardiopulmonary maladies. You shouldn't let pollution deter you from your exercise goals, but you may want to keep these tips in mind:

Do not run on or near roads where there is heavy truck or bus traffic.
Work out in the early morning or later in the evening when the ozone levels are at their lowest.
Exercise indoors if possible.
If you experience any difficulty breathing, stop your exercise immediately and see your doctor.

Source

Tips For Exercising Outdoors During Allergy Season

FitSugar — Tue, 29 Apr 2008 12:00:00 -0700

I've been talking a lot about allergies because they seem to be hitting everyone especially bad right now and nothing can kill a good workout like a sneezing fit. Trust me, I proved this theory true on Saturday. Allergies do not need to keep you from working out all together, you just may need to tweak your plan to work around your allergies. Here are a few ideas:

Avoid morning workouts. Allergens peak from 5-10 a.m. to noon, which means if you're a morning exerciser you may want to hold off until later in the day.
If the rain rolls in, that doesn't mean you have to head to the gym. In fact, rain washes away some of the pollen, which means that one of the best times for an allergy sufferer to work out outdoors is right after it rains.
Avoid exercising in places where the pollen is at its greatest (i.e. parks, fields, trails, etc.) and stick to places that have a lower pollen counts (i.e. beaches, gyms, basketball or tennis courts, etc.).

If all else fails, hit the gym. Don't let a little pollen stop you on your quest for health!

Source

Get in Gear: CamelBak FlashFlo

FitSugar — Mon, 25 Jun 2007 02:30:00 -0700

Running outside is wonderful, but the one drawback is water. I have yet to find a water fountain when I am out trail running. Now, you could wear the Terminator FuelBelt like Fergie Ferg, or you could opt to use the FlashFlo ($40) by CamelBak.

The FlashFlo is a fanny pack designed to hold water that has a built in drinking tube with an easy to use valve. Clip the tube to your shirt and you are good to go. You can easily slip the tubing to either side of the pack so it easy to use if you are right or left handed. The FlashFlo also has a zippered pocket for your keys and a secure outer pocket for your iPod. The fanny pack style is better suited for walking, hiking and trail running than the backpack style hydration units made by CamelBak.

So run those trails carrying 45 ounces of water sitting comfortably on your waist. Buy one directly from CamelBak.

Get It Up - Your Heart Rate, That is: Track Workout

FitSugar — Wed, 04 Apr 2007 07:30:00 -0700

I am so amped up for Spring and outdoor exercise. So here is a cardio workout you can do at your local track. Most middle schools and high schools open their tracks to the public when school is not in session. So you can workout there in the early morning or the evening. Some tracks even have lights for nighttime workouts. If you are curious why I like track workouts, read this post "In Praise of Running at a Track."

FYI: One lap is generally 400 meters, or a quarter mile (.248 miles)

Warm Up
1 Lap Brisk Walk
1 Lap Slow Jog
STRETCH

Workout
2 Laps Running
1/2 Lap Sprint
1 Lap Running
3/4 Lap Sprint
1 Lap Running
1 Lap Sprint
1 Lap Slow Jog
1 Lap Running
3/4 Lap Sprint
1 Lap Running
1/2 Lap Sprint

Cool Down
1 Lap Slow Jog
1 Lap Brisk Walk
STRETCH

This totals 13.5 laps, or 3.625 miles

WOW!!!!

5 Things For Safe Outdoor Workouts

FitSugar — Thu, 29 Oct 2009 07:00:31 -0700

Even though cold temps are moving in, some of you may still love sweating it out in the outdoors. Exercising outside is a great way to lift your spirits, is usually free, and prevents boredom, but you need to be especially aware of your safety. So here are some things you'll need for outdoor workouts.

Road ID ($20): This colorful fabric bracelet ID can be personalized with up to seven lines of text. Wear it on your wrist or attach it to your sneaker or jacket, and in case of an emergency, someone will know your name, where you live, and who to call.
Cell phone case: Whether I'm biking far away from home, or just running in my neighborhood, I always carry my cell phone in case I get hurt and need to call for help.

What else should you have on your outdoor workouts? To find out read more.

Airdrive Earphones ($60): I'm a big fan of listening to music while I work out, but it's not exactly safe to blast Fergie so loud you can't hear anything around you. These headphones sit just outside the opening of your ear, so you can hear your tunes, and also be aware of outside noises.
Reflective gear ($60) or lights ($15): Since the days are shorter, you may be exercising before the sun rises or after it has set, so you need gear that makes you more visible to drivers. They make all sorts of wearable reflective gear now, but when it's really dark, you may also want to sport a headlamp so not only can others see you, but you'll be able to see where you're going too.
Pepper spray ($10.50): If you work out in an unsafe neighborhood, or are in the woods and worried about animals attacking you, then pepper spray could save your life. This one has a handle so you can carry it easily, and it's ready to use instantly.