FitSugar

Tips For Running In the Wind

Leta Shy — Fri, 13 May 2011 01:32:32 PDT

I love the treadmill, but now that the sun is out and the days are longer, I also love running around the park in the Spring. The air smells great, and I'm rewarded with great views once I huff and puff my way up the hillier parts of my route.

What I don't love so much, however, is the cold San Francisco air that's been blasting me while I run outside. I hate running into a headwind, especially if there's cold fog to go with it. Is the blustery Spring air also frustrating you? Here are some tips of dealing with the wind while you run.

Remember it's a fun challenge. Running inside can be easier because not only is the treadmill helping pull your feet back, but you don't have to deal with any varying elements likes uneven roads or crazy gusts of wind. But when you're outside battling it out with the wind, remembering that you are burning more calories and increasing your endurance with each step can help you learn to love it.
Dress for it. Make sure the gear you're wearing is wind-optimized. Wear running leggings or slim shorts, headbands that keep your ears nice and warm, a hairstyle that keeps your hair out of the way, and headphones that stay put even when the wind is whipping around you.
Head into the wind first. This is an especially good strategy when it's cold outside since it'll decrease your chances of frostbite, but even when it's not so cold outside, running into the wind still has its advantages - you'll be conquering the hardest part of your run when your energy is at its peak, and you won't feel so uncomfortable with chilly wind blowing on you while you sweat.

Are you a fan of running in the wind?

Four Ways to Sneak Fitness Into Spring Days

Leta Shy — Sun, 01 May 2011 06:49:01 PDT

Spring seems to be in full force, so what's the best thing to do? Get outside! And while I love a good outdoor workout, I also love ways that incorporate being active with doing something fun. Here are my favorite ways to sneak fitness while enjoying the nice weather.

Hiking. One of my favorite things to do is have a picnic outside when the weather starts getting better. But what better way to enjoy the outdoors with a leisurely lunch than a hike before that gets you huffing and puffing? You'll burn 355 calories an hour, while being able to enjoy the outdoors and the views post "workout."
Biking. Even if you're not a regular cyclist, playing tourist and exploring your own city by bike can be a great way of seeing the sights in a new light. Plan a route hitting all your town's big sightseeing locales, making sure you spend a good amount of time of the bike, since you'll burn 355 calories for each hour of leisurely cycling.
Stair climbing. Another way to explore your city is to seek out outdoor stairs for an intense cardio exercise. Try skipping stairs for the most impact, and once you've reached the top, you'll be able to enjoy the view and be happy that you burned 400 calories every 30 minutes. Sure, this is a hard workout, but it can also be done in the middle of your day while you are exploring new neighborhoods in between cafe time and window-shopping.
Park and shop. Have a lot of errands to run on the weekend? Make the day active by finding a parking space once and then walking to all the shops, instead of driving to each place. You'll be able to burn about 100 calories for every 30 minutes of walking, not to mention any toning you'll be getting from lugging your purchases back to your car throughout the day.

What are your favorite ways to sneak a little bit of Spring fitness during your week?

Become an Outdoor Stair Climber

Heather Dale — Tue, 05 Apr 2011 14:24:50 PDT

Sure I can take the stairs when the elevator is broken, but when it comes to stair-climbing to burn extra calories, I'm a bit of a wimp. You see, stairs sort of scare me. Once you start going up a big flight, you know you have to keep going, and the intensity can be overwhelming. Stair climbing is intense because you're carrying your body weight against gravity. And if you take the stairs two at a time - which is basically like combining the StairMaster and lunges - you'll really feel the burn in your hamstrings, glutes, quads, and booty. And those calories? A 130-pound person can burn around 400 calories by running up stairs for just 30 minutes.

Do you ever explore public steps in your city or neighborhood? Here in San Francisco, there are so many amazing outdoor steps to climb that I know I need to just lace up, stop whining, and start putting them to the cardio test. Not only is climbing stairs good for you, but going down stairs is beneficial as well because it reduces blood-sugar levels more than walking uphill. The only downside of going down is that it can be hard on your knees because your leg muscles are in an eccentric or lengthened position, which can strain the knee joint.

Here's an easy way to start outdoor stair climbing and a short inspirational video.

Which Spring Exercise Are You Most Excited About?

Leta Shy — Mon, 04 Apr 2011 03:08:49 PDT

Change is in the air, which means we're shedding drab Winter gym wear and breaking out the outdoor gear.

But I'm not just excited to rock the season's bright colors outdoors; I also can't wait to take my 12k training out on the road. I love running on my local outdoor track, or even just a spontaneous walk around San Francisco's hills on a nice night. Or even, on occasion, a day at the park that involves a coordinated (and easy) group sport.

What about you? Even if you haven't escaped the snow quite yet, which springtime exercise are you most excited about?

Spring Running: Transitioning From the Treadmill to the Road

FitSugar — Thu, 10 Mar 2011 15:45:20 PST

Spring just around the corner, so now is the time to hop off the treadmill and hit the open road. Exercising in fresh air is bound to make you happier, but it might be a little rougher on your joints since treadmills are more forgiving than concrete and asphalt. Plus, moving your run outdoors means you lose the assistance of the treadmill pulling your legs backward, so your body works harder striking the ground with a bit more zeal. I encourage you to get outside, but use these tips to make the transition as smooth as possible.

Ease into it. Move your runs outside gradually to allow your joints time to acclimate to the new running surface. I suggest adding one new outdoor run to your regimen each week decreasing the number of treadmill runs you do until all your runs are outside. If you run four times a week, the transition will take a month. Also, don't make your long run your first run outside.
You might feel slower. You might feel slower running outside with wind resistance, unpredictable road surfaces, and the challenge of propelling yourself forward off of solid ground. On the brighter side, you might be so inspired by the beauty of nature that you won't even notice your pace.

Keep on reading for more tips.

Stay Healthy During Your Winter Workout With These Tips

FitSugar — Fri, 21 Jan 2011 03:05:15 PST

The cold weather and snowy landscape may not deter you from sticking to your Get Fit for 2011 resolutions, but it's important to take the right precautions to minimize the risk of getting sick. Battling an illness takes time and energy that could be spent doing other things, not to mention the possibility of it derailing your fitness goals. So, before you take to the outdoors this Winter, don't forget to prepare with these useful tips for staying healthy.

Don't leave the gym in wet clothes. Your sweaty workout wear will get chilly in the cold Winter air, which can weaken your immune system and leave you susceptible to any germs floating around, so change out of your exercise clothes before you leave the gym.
Lessen your workout intensity if you have a cold. If you are sick and have above the neck symptoms - meaning a runny nose or sore throat but no hacking coughs, chest congestion, swollen lymph nodes, or muscle pain - then you can still exercise, but start at half your normal intensity and gradual increase as you feel better.
Wear the right gear. Eye-searing UV rays, slippery roads, and chilly wet clothes are all reasons to dress the part for your Winter workout by wearing sunglasses, sunblock, high-traction stabilizers for your sneaks, and wicking wear.
Warm up indoors. Not loosening up those muscles and getting your blood flowing can lead to muscle strain, which makes you more susceptible to injury during your workout. Spend a few minutes warming up indoors (5 to 10 minutes of cardio should do the trick) so you can prevent injury and soreness.

Do You Exercise Outdoors When It's Cold Outside?

Michele Foley — Thu, 11 Nov 2010 03:47:38 PST

Things are starting to get a little chilly this week, especially with the end of Daylight Saving in full effect. Living in San Francisco, it never comes close to the kind of temperatures felt on the East Coast, but it's still enough to drive me indoors. (Go easy on me - I'm from Hawaii!) During the Fall and Winter, I tend to bike and climb outside less, while upping the number of nights I go to the gym or yoga studio.

How about you? When temperatures drop, do you bring your workouts indoors, or do you like the sight of your own breath?

Kristen Bell Covers Shape: "I Keep Moving Whenever I Can"

FitSugar — Thu, 19 Aug 2010 04:30:16 PDT

It looks like Shape is celebrating the last month of Summer with a bikini-clad Kristen Bell on the cover. Inside, Kristen shares with the mag her 30 rules to live by - from diet advice, tips on aging, and skin care how-tos. And showing just how fit she is, she does part of the interview while working out on a treadmill! Here are the highlights:

On staying active: "I'm like a jackrabbit throughout the day and like to keep moving whenever I can . . . More flights of stairs means I can eat more candy!"
On bringing the workout outdoors: "My friends and I are all into staying in shape through outdoor activities. We play Ultimate Frisbee, hike the trails around Los Angeles, go rock climbing in Malibu, explore underwater caves in Palos Verdes. We’re gluttons for excitement, and it keeps us fit!"
On indulging: "I've learned I don’t really feel well after I eat it but I also know that devouring a whole cheesecake with my girlfriends can feel incredible! I’m always going to be the kind of person who treats myself."
On meditation: "When you have a problem - whether it's road rage, your guy, or work - meditation allows everything to unfold the way it's supposed to."

Finally, a Good Excuse to Skip the Gym

FitSugar — Tue, 11 May 2010 03:00:06 PDT

In honor of Spring I've been exercising outdoors as much as I can. What I love most about it is that it doesn't feel like a workout - I'm just excited to be outside in the sun. Now, a new study confirms what I already know to be true of my own life: outdoor activities have the power to boost our mood and self-esteem levels, even if done in small doses.

The findings, published in the Environmental Science & Technology Journal, looked at the results of 10 studies that followed 1,250 people. Participants who were active in "green" spaces were happier, less stressed, and saw a rise in their self-esteem. Green spaces are places in nature like a park where there is an abundance of natural elements like grass and trees. Add water to increase the happiness - more prominent effects were shown in individuals who participated in activities around an ocean, lake, or river. In total, the studies looked at activities like walking, gardening, cycling, fishing, boating, horse-riding, and farming in different outdoor locales like a park, garden, or nature trail.

What I found most interesting is that positive effects were measured even when outdoor activity was limited to a short amount of time. The next time I find myself stressed out, I'm definitely heading outside for a walk.

Do You Work Out in the Rain?

FitSugar — Thu, 28 Jan 2010 03:47:36 PST

For almost two weeks we've been getting a lot of rain where I live, which is pretty unusual. The first few nights were nice - the thunder and lightning were exciting, and I felt cozy bundled up inside. By the weekend I was over it. I couldn't go for a hike or a bike ride, and climbing was definitely out of the question.

Despite only heading to the gym and the yoga studio for my workouts, I did notice a very small number of runners and cyclists braving it in this weather. Some of them were decked out in head-to-toe weatherproof gear, while others didn't seem to care. Regardless of what they were wearing, I thought it was still very punk rock of them. These weren't pleasant afternoon showers I'm talking about - more like torrential downpours. Also, it was cold!

A menacing storm couldn't keep these folks from their workouts! Tell me . . .