FitSugar

Lifting Tip: Form Is More Important Than Weight

FitSugar — Wed, 20 May 2009 10:00:00 PDT

When strength training, it may seem that if you use a heavier set of dumbbells, you can save time on your sessions. More weight means fewer reps, right? Well, not exactly. Form is more important than how much you can lift. So if you're struggling with 10-pound weights when doing your bicep curls, you'll end up hunching your back and pressing your hips forward, which could result in a pulled muscle or other injury. Also, correct form will ensure that you're targeting the specific muscle you're trying to work in each move.

A good rule of thumb is to choose a weight that tires your muscles out after the 10th or 12th rep. By the end of your set, you should still be able to maintain correct form. If you can't, do fewer reps or choose a slightly lighter weight.

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Lifting Tip: Choose Quality Over Quantity

FitSugar — Mon, 17 Mar 2008 11:00:00 PDT

When it comes to strength training, whether you are lifting dumbbells or using machines, correct form is really important. It doesn't really matter if you can do bicep curls with 30-lb. weights if you're struggling and grunting and can't keep your back straight. Keeping proper form will not only prevent injuries, but it will help you to isolate the muscles you're trying to work in each exercise.

You want to challenge yourself, but you shouldn't be straining or in pain. To do this, start off with a lighter weight and be sure you can do all 12 to 15 reps correctly before gradually increasing to a heavier weight. As your muscles get stronger, you'll be able to lift heavier weights with proper form.

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Bicep Curl Rehab

FitSugar — Thu, 03 May 2007 03:30:00 PDT

One of the most common arm strengthening moves is the bicep curl. At any given point you can find someone doing bicep curls at the gym. Problem is, that at any given point you can also find someone doing them wrong by cheating. Let's identify a possible cause of the problem and figure out how to fix it...

How to Identify a Cheater: Bending the upper body forward (or backward) at the waist makes the bicep curl a lot easier (and more harmful to your back, mind you) because the swaying allows momentum to do the work when it should be your biceps doing most of the work.

Rehab: Stopping your upper body from swaying forward and backward is the key. To do this, stand against a wall and make sure your back is in contact with the wall throughout the entire movement. You can also try sitting on a bench with a back, but don't push through your legs!

Fit's Tip: If you find that you still want to sway, even when backed up against a wall, then chances are that you're using a weight that is too challenging for you. Lower the dumbbell weight and work on your form.

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Common Treadmill Woe: How to Avoid a Stiff Neck While Running

Jenny Sugar — Mon, 14 May 2012 12:13:23 PDT

Many people prefer hitting the treadmill to running outdoors, but if you're not careful, along with that toned tush you might end up with a stiff neck, resulting in a nagging headache. Follow these tips the next time you hop on the treadmill to prevent this common running woe.

Keep Your Gaze Forward
One gym perk is its televisions, which allow you to catch up on the news or your favorite TV show. It becomes a problem, however, if your gym mounts its TVs on the wall instead of using individual screens on each machine - if you're looking up and to the right for 30 minutes straight, it's no secret why your neck hurts! Avoid cranking your head upward or all the way to one side by choosing a treadmill directly in front of the TV you're watching. Or better yet, bring in your iPad and place it on the magazine rack of your machine to keep your head directly over your spine. The same goes for chatting with your running buddy on the treadmill next to you - keep the conversation going while looking straight ahead.

Keep reading for more tips on preventing neck pain on the treadmill.

Fit Tip: Relax on the Treadmill

Leta Shy — Thu, 10 May 2012 10:01:22 PDT

More so than running outside, I find myself tensing up when it comes to running on the treadmill. And when I look down the row of machines, I see the same thing - runners leaning forward, hunching their shoulders, or running too close to the top of the treadmill.

The same running form issues are common no matter if you're running inside or outside, but I've found that the pulling motion of the treadmill belt can cause me to crowd the front of the treadmill or lean forward if I'm not practicing body awareness. Not only that, but paying attention to the TV or watching the clock can also distract me from having a less-tense run.

The next time you're on a treadmill, remember to keep your shoulders relaxed and your body upright, not leaning forward and tense. Check where you are on the treadmill, too; sometimes you can end up right next to the hand bar when you have more room behind you to run. And pay attention to the rest of your running form; your arms should stay by your side while they move (not crossing your body), and your abs should be engaged. Read more tips on proper running form here.

Overlooked and Underappreciated: How to Use the Rowing Machine

Leta Shy — Wed, 16 May 2012 13:25:42 PDT

The rowing machine can be intimidating, but once you get the hang of it, it's an effective way to spice up your cardio routine. But while the rowing machine, also called an ergometer, is a calorie buster (about 280 calories in 30 minutes for an 130-pound woman) and a good leg and core workout, improper form can lead to back injuries if you're not careful. Read on for our tips on proper rowing form.

Before you start, there are a few things to note about using the rowing machine. Make sure you wear formfitting clothes, otherwise you risk getting fabric caught in it while working out. Don't set the resistance too high - experienced rowers generally use the rowing machine at 3-5 during their workouts, so setting the machine at 2 or 3 is perfect for a beginner. Keep your strokes per minute somewhere in the low- to mid-20s as well.

There are different ways to measure your workout, so use the change display button on your machine to track your strokes per minute, calories burned, kilometers traveled, or your split (how many minutes it takes you to travel 500 meters).

Beginning Position

For your first row, set the resistance low while you figure out your form, then slowly ramp it up on subsequent rows.
Secure your feet on the pads with the straps tight enough so your feet don't move around as you slide.
Bring your knees up and slide to the top of the machine. Grab the handle using an overhand grip, but don't hold too tightly.
Pull the handle with you as you slide to the end of the machine. Your legs should be straight, but knees should still have a slight bend in them so they aren't locked. Lean back slightly and pull your hands up to your chest, holding the handle so it is right below your breasts, with elbows pointing down against your sides. This is the position where you should begin your workout, and it's also your ending position once you complete a full stroke (see below).

Keep reading for the rest of our tips for proper rowing machine form.

In Season: Cardoons

Camilla Salem — Mon, 14 May 2012 05:34:04 PDT

I grew up eating cardoons, or cardoni, every Spring; my grandmother would braise them, and I was always so fond of their artichokelike flavor. Because of this, I'm always surprised when people aren't familiar with the classically Italian vegetable. If you've ever come across them at the market and walked on by because you weren't sure what to do with them, think again: when cooked properly, cardoons are tender, earthy, and satisfying.

A cardoon, which is essentially a giant thistle, looks like a bunch of oversized, beat-up celery stalks. The stalks happen to be a naturally occurring form from the same species as the globe artichoke. Cardoons are typically more of a Winter vegetable, but they also grow well through May, June, and July. The Mediterranean vegetable is hard to find in grocery stores, but can be located at farmers markets.

If you're new to cooking cardoons, know that they require a bit of special care to prepare for cooking. Long fibers run down the stalks that must be removed, which can be done with a vegetable peeler. Like artichokes, cardoons turn brown when exposed to air, so you must dunk them in lemon water while you wait to cook them.

Growing up, I typically enjoyed them braised as a side dish, and they can also be cooked and pureed into a spread, breaded and fried, or even baked with béchamel sauce. Have you ever tried cardoons?

Get Lifted: How to Do an Overhead Press Correctly

Leta Shy — Wed, 09 May 2012 15:46:11 PDT

Yes, it's almost tank top and bikini season, which means that bare arms will be the norm for the months ahead. If you want to sculpt shapely shoulders and toned arms, learn how to incorporate the overhead press into your workout routine.

Proper form: You can do an overhead press using dumbbells, barbells, or resistance bands. The following are tips on how to do a standing overhead press using dumbbells; for more advanced tips on how to do an overhead press using a barbell, check out the American Council on Exercise's recommendations on how to do a standing barbell press.

Keep reading to find out how to do a standing overhead press.

5 Things to Never Do During Indoor Cycling Class

Michele Foley — Wed, 02 May 2012 15:59:55 PDT

Indoor cycling classes are an amazing cardio workout, but if you don't know what you're doing, you'll walk away frustrated, or, even worse - injured. Compared to other group fitness classes, indoor cardio cycling is also a little harder to pick up on when trying it for the first time. After getting the lowdown on what to expect from your first class, follow these rules on things you should never do in an indoor cycling class.

Arrive to class late: As a rule, be on time for any fitness class, but more so if you plan on riding. Since there is a cap on the amount of bikes in a class, most gyms require students to register ahead of time (either online or using a sign-up sheet). A few minutes before or after class starts, instructors often release unclaimed bikes to those on the waiting list. Show up late, and chances are the bike you registered for will be taken, or, if you didn't sign up at all, the class will be full.
Hop on the bike as-is: This is definitely not a one-size-fits-all scenario - the person who was on the bike previously may have a good 10 inches on you. To avoid injury and ensure a comfortable ride, adjust the bike to suit your body. You'll also want to make sure the handlebars and seat are firmly secure to avoid any wobbling during class. Watch this video to learn the proper way to set up an indoor cycling bike.

Find out what else you should never do during an indoor cycling class - including pedaling too fast - after the break!

One Month Till Memorial Day Weekend! How to Get Bikini-Ready Now

Self — Wed, 02 May 2012 04:12:29 PDT

We are pumped to share one of our favorite stories from Self here on FitSugar!

With spring in full swing, we've already said goodbye to the winter blues. But as you enjoy the milder weather and longer days, keep in mind that Memorial Day weekend is merely a month away - meaning it's almost time for bikinis and short shorts! So, is one month enough time to score your best body yet?

It sure is, says Jim White, registered dietician, ACSM Certified Personal Trainer and spokesman for the Academy of Nutrition and Dietetics. But you'd better get started now. "After all the shrieking and gasping about how 'time flies' and it's 'too soon' to be exposing that muffin top, it's time to get realistic and take action," he explains. "A month is not a tremendous amount of time to shed any accumulated winter fat, but before you break out into cold sweats, it is not unreasonable to lose 10 pounds or one dress size in that time."

To make sure you score your best bikini bod before you hit the beach, sign up for SELF's free Drop 10 plan - it'll have you slimmer and stronger than ever in only five short weeks! Then, follow White's basic rules for healthy eating. "Healthy eating is a must if you expect weight loss," he says.

Read on for the one-month plan!