FitSugar

"Cocaine" Pulled From Shelves

FitSugar — Tue, 08 May 2007 03:00:00 -0700

The energy drink called Cocaine was pulled from shelves because of nationwide concerns about its name.

The FDA issued a warning letter last month to the distributer, Redux Beverages LLC of Las Vegas, saying that they were illegally marketing the drink as a "legal alternative" to the street drug and as a dietary supplement." On the company's website, the drink is advertised as “Speed in a Can,” “Liquid Cocaine” and “Cocaine - Instant Rush.”

The company argued that their energy drink has NO cocaine in it and nobody thinks it does. The drink provides a cocaine-like energy boost because it contains more caffeine than any other energy drink (and twice as much as coffee). The FDA is just concerned that although it's not actually "cocaine," the drink is glorifying the use of this illegal drug.

So the energy drink has been pulled from shelves until they come up with a new name for it (chances are low that they will name it Meth, but you never know). I guess we will just have to stick to Red Bull spiked with espresso.

Pilates Move: Leg Pull Back

FitSugar — Wed, 09 Apr 2008 11:45:00 -0700

Here is a Pilates move to work your entire being – abs, arms, core, hip flexors, and legs – called the Leg Pull Back (or Leg Pull Up). It is challenging and fun and a whole new take on the plank because here your back is to the ground. How's that for turning the move inside out.

Here's how you do Leg Pull Back:

Reverse Plank

Start by sitting with legs out in front of you, heels together, spine long and palms by your pelvis with finger tips forward.
Lift pelvis off the ground, until your body forms a long line from the shoulders to the feet. Go ahead and point those toes.
Feel inner thighs squeeze toward one another, with abs pulling toward spine.

With Kick

Keeping your plank stable, inhale and kick your right leg up as high as you can, without breaking at your waist.
Pressing your left leg into the floor with help keep you stable.
Exhale, flex through your foot and slowly lower your right leg reaching through your heel.
Repeat kick with the left leg. Repeat each side three more times for four sets.

Remember to keep your chest open, shoulders down, and neck long - don't sink into your shoulders. If this feels hard on your wrists, lower yourself pelvis down between sets.

Make Your Dream of Doing Pull-Ups Come True: Superband

FitSugar — Tue, 17 Mar 2009 03:30:00 -0700

No matter how strong and fit I feel, I find pull-ups to be elusive. Not since my high school days, and surviving the President's Fitness Challenge with its one required pull-up, have I been able to do one of these macho moves. Now with the help of a superband - a giant, two-inch-thick rubber band - I have been able to do a few consecutive pull-ups. I don't feel badly that they're assisted by a big rubber loop attached to my neighbor's pull-up bar. Although I don't have my own bar at home, I do like to feel like GI Jane when I need an ego boost.

All you need to do is tie the rubber band securely to the pull-up bar, put it under one knee (or one foot for even more assistance), grab onto the bar (stepping off a stool if needed to reach), and ~~try~~ do a pull-up. Even with the assistance of the superband, you will be strengthening the muscles you need to do an unassisted pull-up, and hopefully boosting your self-esteem, too. Nothing like feeling strong to make you feel better about yourself.

You can buy one from Perform Better for $40. Please let me know I'm not the only gal out there who dreams of being able to do a pull-up; share your dreams in the comments section below. All the superbands are the same length, but wider bands offer more assistance.

You Asked: Pulled Calf Muscle?

FitSugar — Fri, 10 Oct 2008 05:30:00 -0700

Dear Fit,
I overdid it running on the treadmill a couple of nights ago. I ran hard and was in a rush so I didn't stretch or cool down. Then I put my heels back on to go to a cocktail party. When I got home, my right calf was aching. It hurts a bit when I walk and feels really tight. I think I pulled it. What can I do to help it heal quickly? Do I ice it? Do I heat it? I haven't worked out in a couple of days and I miss the exercise.
Thanks,
- Kink in My Calf

Ouch! I hate exercise injuries and feel your pain, though I usually injure my hamstrings. I think it is good that you're staying off your calf. To see how I think you should treat this injury, just read more.

First off, it sounds to me like you strained your calf rather than pulled it. A strained muscle is when the muscle is overstretched while working and develops micro tears. Usually it happens when the muscle is being asked to simultaneously stretch and bear weight, like when running. In a pulled muscle, the size of the tears are larger and are considered partial tears. A pulled muscle is much more painful, and generally with a pulled muscle you feel the pain immediately upon injury, creating an "OMG! What have I just done?" moment. It doesn't sound like that happened your case.

The good news is that strained muscles heal much more quickly pulled muscles. It generally takes about two weeks for a strained muscle to completely repair. Initially you want to ice your strained muscle for no longer than 20 minutes at a time. But after 48 hours, transition to heat in the form of baths or heating pads. The initial icing will help keep down any swelling that has occurred in the muscle, then the subsequent heat promotes healing. To reduce the sensation of pain, you can take over-the-counter pain medication.

For healing purposes, the best thing you can do is rest the muscle by avoiding impact activity, like running, and don't try to stretch the muscle until the pain is gone. While I am not sure that wearing heels is what you want to subject your injured calf to, wearing flats with this kind of injury is not beneficial either. You want to keep the heel lifted a bit, so wearing running shoes would be ideal. If that is not your style, you can put a little heel lift in your shoe, but be sure to put one on the non-injured side to keep your legs even. Lifting the heel takes pressure off the calf muscle, and can help during the recovery process.

Once the pain is gone, be sure to stretch and strengthen your calves with some heel raises; I would also do some basic walking before hitting the treadmill again. If you allow the muscle to fully recover, you decrease the chances of reinjuring your calf. A proper warm-up will help prevent injury, too; do some light cardio, then stretch the muscle before running hard. If in two weeks you are still in pain, make an appointment with your doctor to make sure you haven't torn the muscle or tendon.

Sure do hope this helps.

Source

Pulled Muscle 101

FitSugar — Wed, 07 May 2008 09:00:00 -0700

Suddenly sprinting now that it is Spring, may feel like a good idea, but your hamstrings may have a different idea. If you rush your training, something we have all done at least once in our lives, you're bound to strain something. Straining or pulling (the more intense of the two injuries) a muscle is a fairly common injury and both occur when a muscle is stretched too far. This over stretching actually causes tears in the muscle fiber.

The tears can be divided into three categories and at About.com they describe the different levels of severity like this:

Grade I: Mild discomfort and not much loss of range of motion. Usually does not limit activity.

Grade II: Moderate discomfort, stiffness, tenderness, swelling, and bruising in the area. You may also notice a bump or indentation at the site of the injury. You won't be able to contract the muscle fully without feeling pain.

Grade III: Severe injury that can cause significant pain. Often patients complain of muscle spasms, swelling, significant bruising, and internal bleeding. You will be unable to contract the muscle and surgery may be required to repair the ruptured muscle.

Usually you can feel the pain of a pulled muscle immediately during exercise, but it can also be the kind of injury that gradually happens from repetitive movements. Either way, if you want to know what you should do if you pulled a muscle then read more.

If you are exercising and you feel a sudden pain, stop what you're doing and rest immediately.
Ice the area with a compressive bandage to help reduce swelling, control bleeding, and to ease the pain. Make sure not to ice the area for longer than 15 to 20 minutes at a time.
If the swelling is really bad, take an over-the-counter anti-inflammatory such as Ibuprofen.
If the pull is minor and the pain subsides start moving again. You will have a decreased range of motion, but you don't want to lose strength. Gentle stretching and low impact exercise will help to treat pulled muscles by getting blood flowing to the area. Proceed with caution because you don't want to make the injury worse.

I have pulled my hamstrings many times and have learned (knock on wood) the limits of my legs. If I feel a strain coming on, I chill out for a day and it really helps the healing process. Also, I wanted to remind you that the best way to avoid a pulled muscle is to warm up properly.

Source

What is the Deal with: Pull Buoy Swim Tool

FitSugar — Tue, 30 Jan 2007 07:30:00 -0800

At most lap pools you can find an assortment of swim gear: kick board, fins, and pull buoys. I was unsure of the pull buoy until I started using swimming as a workout and now everytime I swim I use one.

You just put it between your legs, up as high as possible and swim, or pull, with just your arms - hence the name. I like incorporating the buoy into my workout as a warm up for my arms. I breath less frequently and really concentrate on my stroke. Plus, I know I am working my inner thighs by holding the buoy and I love an exercise that multitasks.

Here's a few pointers:

Point your feet while using a buoy since it reduces your drag allowing you to get full motion out of your pull.
Engage your abs!!! Scoop your belly toward your spine. This give you a straighter bodyline and therefore makes you more efficient.
For a super-duper challenge, hold the buoy with your ankles which will force you to engage your abs so you don't sink.

Stretch It: Pulling Elbow Deltoid Stretch

FitSugar — Thu, 13 Nov 2008 13:00:00 -0800

If hours of raking leaves or strength training have given you sore outer shoulders, here's a simple stretch you should try. It's a variation of this basic deltoid stretch.

To learn how to do this read more.

Begin with your feet hips-width distance apart. Bend your right arm and hold onto it with your left hand just above your right elbow.
Now use your left hand to pull your right elbow down and toward the left, twisting your upper torso as much as you can without moving your feet.
Hold for thirty seconds and then switch sides.

If this wasn't enough for you, here are some more shoulder stretches to try out.

Partner Yoga Pose: Butterfly Pull

FitSugar — Fri, 01 Feb 2008 11:30:00 -0800

Most of us can always use some lower back stretches, and this one called Butterfly Pull stretches your entire spine and opens your hips as well.

Partner #1 (blue shirt) sits in Butterfly pose with his heels together and knees out wide.
Partner #2 (no shirt) sits with his legs straight facing Partner #1, and places his feet on Partner #1's shins.
Both partners hold each other's hands or wrists. Partner #1 folds forward over his feet as Partner #2 leans back, pulling him deeper into the stretch.
They hold for five or so deep breaths, making minor adjustments if necessary. Then both partners slowly sit back up and they switch roles.

Source

Switch It Up: Dumbbell Row For Lat Pull Down

FitSugar — Thu, 17 Jul 2008 03:00:00 -0700

Gym time is precious, and you don't want to waste it waiting around for a popular weight machine to become free. The lat pull down is a favorite among many gym goers, but you can work your back with free weights. And free weights will challenge your core too. Try the bent over dumbbell row instead.

Both exercises work your back, shoulders, and biceps, but dumbbells are often free while machines are not. Try it next time you're at the gym.

Partner Yoga Pose: Child's Pose Pull

FitSugar — Fri, 13 Jun 2008 14:30:00 -0700

Doesn't this pose look like it feels so good? Well it does! The person folded on the right feels the stretch in his hips, lower back, and shoulders, while the person on the left feels a great stretch in her quads and upper back. Plus it requires almost no effort since gravity is doing most of the work.

To see a detailed explanation of how to do this partner yoga pose just read more.

Parter #1 (woman), sits down on her heels in Hero pose. Partner #2 (man) comes into Child's Pose, extending his arms on the ground beside Partner #1's thighs.
Partner #1 reaches for Partner #2's arms and holds his forearms with her palms facing up. Partner #2 holds onto Partner #1's forearms with his palms facing down.
Partner #2 presses his hips back towards his heels as Partner #1 leans her torso back. She'll pull on Partner #2's arms, which helps to lengthen through his spine and stretch his shoulders. Partner #1 engages her abs, to protect her from feeling any strain in her lower back.
They both stay in this position for five breaths, gently release, and then switch roles.

Source