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Smart Ways to Pump Up Your Home Gym: Part II

FitSugar — Fri, 11 Jul 2008 16:00:00 PDT

Buying fitness equipment is not always the easiest task. Finding the right piece for your home gym often means heading into unchartered territory. Everyday Health offers some great tips on making smart fitness buys. (In case you missed it, here's part I.) Here are highlights:

Look for well-built equipment. A sturdy frame, smooth running parts, sufficient horsepower (if motorized), and a comfortable feel are all key elements. Also, ask the dealer about warranties, return policies, repair records, and service costs.

Make sure you understand the full cost of the equipment. Read the fine print to see if items such as shipping and handling, sales tax, and set-up fees are included.

Look for features that you'll really use. Fancy add-ons such as computer-programmed displays are nice to have, but they can inflate the bottom line. However, you may feel some extras are worthwhile - for instance, if knowing how many calories you're burning will act as a motivator or if features such as a reading rack, water bottle holder, or seat and tension adjusters will make your workout more appealing.

There's more great tips so
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Learn how to use your equipment properly. From stair machines to stability balls, exercise equipment can be dangerous if used incorrectly. It's a good idea to consult a qualified fitness professional to learn how to use any new equipment you purchase. Many dealers offer a complimentary training session when you buy a large piece of equipment.

Be careful when buying large equipment secondhand. It is cheaper, but warranties aren't likely to apply, and usually you cannot return the equipment. If you buy from a gym, the equipment is more likely to be heavy-duty. However, it's also more likely to have seen heavy use.

Do you have any buying tips of your own? Share them below. Source

Smart Ways to Pump up Your Home Gym: Part I

FitSugar — Wed, 09 Jul 2008 14:30:00 PDT

Keep what you like to do in mind. If you hate taking the stairs, a stair-stepper isn't going to change your habits. A treadmill might be a better option.

Because many types of equipment require a sizable outlay of money, look for the one that offers the most complete workout. If you're setting up a home gym, a good strategy is to devote the bulk of your budget to a good quality cardiovascular machine. Supplement that with less expensive strength training pieces, such as dumbbells and resistance bands.
Measure the space where you plan to install the machine and carry the dimensions with you when you shop. Stair steppers, for example, are quite tall.

There are more tips so
read more.
Bring a healthy skepticism about performance claims with you when you consider equipment. For example, most aerobic equipment will burn 400–600 calories an hour, not the more than 1,300 calories that some manufacturers claim. And no device is going to produce "perfect abs" in just three minutes a day.

Keep in mind that it's impossible to burn fat from just one part of the body. Don't be swayed by emphatic testimonials or dramatic before-and-after pictures.

Take a test drive before you buy. This means spending some real time working out on the machine in proper exercise clothes and shoes. Don't make your decision on the basis of a few seconds of use while still in your street clothes. Also, reputable dealers will often allow you to try out the machine for 30 days and return it for a full refund if you're not satisfied.

Source

The Best Indoor Workout Classes (Because It's Freezing Outside!)

Self — Wed, 18 Jan 2012 05:35:01 PST

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

There are lots (and I mean, lots) of reasons why my motivation to work out during the Winter plummets - from the snowy commute to freezing cold winds to the cold, dry air that hits my chest with such force that it becomes hard to breathe. (Ahem, there's a reason I sign up for races that are after September - this born-and-raised Floridian prefers to train outdoors during the Summer.)

But it is possible to sculpt, strengthen, and sweat (majorly sweat) without having to be freezing cold during the winter. So when the weather outside is frightful, head indoors for these top full-body workouts that will help ward off Winter weight:

Indoor cycling: Ruth Zukerman, cofounder of NYC's FlyWheel cycling studio, is heating things up indoors with her 45-minute, heart-racing classes. (Self favorite Jillian Michaels is even a recent investor in the company). "I wanted to be part of the most innovative and effective indoor cycling program, and that is FlyWheel. I am thrilled to join the FlyWheel team," Michaels said in a press release. What makes cycling such an effective alternative is that it's taking the fun full-body workout people love indoors, and instead of scenery, you'll stay motivated to challenge yourself thanks to encouraging instructors and a killer playlist. Flywheel has an awesome on-bike technology board that lets you compete against other riders in the class. Plus if you're looking to shape up before hitting the slopes, "indoor cycling is great preparation for all Winter sports, especially skiing and snowboarding. I know from personal experience that when I hit the slopes I don't tire out easily or suffer from the kind of après-ski muscle pain that most people do, and it's because of indoor cycling," Zukerman says.

Try this move: If you're riding an exercise bike at home or the gym, try some interval training. One thing we often do at Flywheel is a "Sprint Chorus," meaning we increase our RPMs to a sprint during the song's chorus and then revert to a cadence on the beat of the music as the chorus ends.

More best indoor workouts after the break.

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

Yoga Class: Studio vs. Gym

Jenny Sugar — Wed, 04 Jan 2012 03:03:11 PST

With all the New Year's resolutions floating around, if "trying yoga" is on your list, you're probably wondering where the best place to practice is. With yoga's increased popularity, just about every gym offers yoga classes on their schedule in between Body Pump and Spinning, but there are also studios on every corner that teach yoga exclusively. Keep reading to find out which place you'd prefer getting your Down Dog on.

Price

Studio: Purchase single classes at a drop-in rate that's about $12 to $25 per class (depending on the length of the class), or you can buy a group of classes at a slightly cheaper rate. Some studios also offer monthly or yearly memberships, so classes are even cheaper, but this only pays off if you go a lot.
Gym: Many gym memberships include classes in the monthly or yearly fee, so yoga classes at gyms might be significantly less expensive than at a studio.

Continue reading to learn how studio's and gym's compare when it comes to atmosphere, convenience, and teacher qualifications.

Easy Ways to Double Up on Workouts

Jenny Sugar — Wed, 30 Nov 2011 16:03:07 PST

Some days one workout just doesn't seem like enough. If you feel like getting in double the workouts, either to increase your calorie burn, to work different muscles, or just because you love exercising, here are some easy ways to make it happen.

Bike to your 90-minute yoga class.
Hit your gym's pool to swim laps for 30 minutes and take a Body Pump class afterward.
Go for a run outside or on the treadmill and then grab your dog (or a friend) and take a walk around the neighborhood.
Take a hike and every 20 minutes go through these six tree stretches.
Do a strengthening DVD in the morning and hit an evening spin class.
After Zumba, head home and do this Full-Body Circuit Workout With Weights.
Go through a strength training routine using an exercise ball and after dinner, head out for a night of dancing (or a dance party in your living room).
If there's snow, go snowshoeing or cross-country skiing and stretch in front of the fire when you get home.

Make sure doubling up on workouts doesn't leave you fatigued, unreasonably sore, or low in nutrients. You might need to increase your calorie intake, lower the intensity or duration of your workouts, and get more rest. Varying your workouts is also a must to avoid overuse injuries.

Little Daily Tricks to Wake Up Slimmer

Health — Fri, 18 Nov 2011 10:01:00 PST

We are pumped to share one of our favorite stories from Health.com here on our site.

By Jessica Girdwain

We get it: you want to lose the jiggle but don’t want to blacklist your favorite eats, count every single calorie, or overdose on gym hours. The great news is, you can drop weight without dieting: experts say making small change-ups to your day is one of the best ways to lose.

We grilled health and fitness pros for the tweaks that will help your shape the most. Road test a few, and you could shed five (this week!), 10, or even 20-plus pounds without a whole lot of effort.

Health.com: Diet Tricks the Pros Tell Their Friends

Power up PB
"Buy natural varieties of peanut butter and pour off the oil sitting on top. Each serving will have 20 fewer calories and two to three fewer grams of fat. It’s a small difference that'll add up to a couple of pounds per year."
-Amelia Winslow, personal chef in Los Angeles and founder of the healthy food blog Eating Made Easy

Pop to It
"Skimping on fiber will make you gain weight. Forget the pretzels and go for a bag of low-fat popcorn. It has five times the fiber and only 90 calories for six cups, so it’s filling and satisfying.

A recent study found that when women doubled their daily fiber intake from 12 to 24 grams, their bodies absorbed 90 calories less per day. You could lose almost 10 pounds in a year!"
-Tanya Zuckerbrot, RD, author of The F-Factor Diet: Discover the Secret to Permanent Weight Loss

Health.com: Fill Up on Fiber

Dance Your Butt Off
"Kick up your heels and go dancing with your girlfriends - or have a solo dance session at home. Fast-tempo dances are not only a blast to do, but in an hour you’ll torch 400 to 500 calories. That’s equivalent to light jogging on the treadmill, but it’s way more fun!"
-Christine Avanti, author of Skinny Chicks Eat Real Food: Lose the Fake Food and Kickstart Your Weight Loss

Keep on reading for great slimming tips!

How to Work Out at Lunch

Health — Fri, 04 Nov 2011 04:15:40 PDT

We are pumped to share one of our favorite stories from Health.com here on our site.

By Su Reid-St. John

With my early-morning workouts getting depressingly darker as the year draws to a close, I’m starting to wonder if I should try to squeeze in some of my sweat sessions at lunch. The "sweat" part is what gets me, though: how do I do my exercise, stop sweating, clean up, make my hair presentable again, and fix my makeup - all in just one measly hour? In need of some woman-to-woman advice (because, let’s face it, guys have it way easier in the cleanup department), I turned to my four favorite trainers (and great gals to boot) - Ramona Braganza, Amy Dixon, Kristin McGee, and Michele Olson. They responded with a bunch of savvy tips that have left me thinking, Yes, I could do that! Allow me to share them with you.

Choose strength
You'll sweat a lot less while doing resistance training than you will during cardio, says Braganza, a Los Angeles-based celebrity trainer who counts Jessica Alba and Halle Berry among her clients. If you can, save the cardio sessions for when you have more time to clean up and shower.

Health.com: 10 Fun Ways to Get Fit Without a Gym

Stay cool
If you do choose cardio, keep sweat to a minimum by drying off with a cold towel, suggests Amy Dixon, a trainer and exercise physiologist based in Santa Monica, Calif. Freeze it overnight at home and pop it in the fridge at work (or keep it in an insulated bag with a cold block) until you need it. So refreshing! To halt sweat faster post-workout, drink very cold water (keep that in the fridge too) to reduce your core body temperature faster, says Michele Olson, PhD, a trainer and professor of exercise science at Auburn University, in Auburn, AL.

There are more great tips, so keep on reading!

Don't Hate Running: 7 Ways to Beat Boredom

Jenny Sugar — Fri, 28 Oct 2011 10:30:45 PDT

You have a love/hate relationship with running, but lately it's more on the hate side - repetition is breeding some serious ennui. If boredom is standing between you and a good run, here are some ways to spice up the affair so you're psyched to lace up your sneaks.

Save your beloved tunes: You know how pumped you get when listening to a new song or your favorite CD? That's the kind of excitement you want on your runs, so have a list of favorite tunes or new ones that you reserve strictly for running playlists. The only way you can listen to them is if your feet are a-runnin'.
Run a new route each time: If you're an outdoorsy runner, finding the perfect three-mile loop can be tough, so when you do, it's tempting to stick to it. Looking at the same houses and trees all the time is boring? Mix up your routes each time you run, or run your route backwards.
Download an audiobook: Keep your attention with a captivating plot or saucy characters by listening to a novel while pounding the pavement. You'll be so distracted with who's zooming who, you won't want to stop running.

Keep reading for more tips on how to beat boredom when running.

8 Ways to Motivate and Get Off Your Cold Weather Butt

Self — Wed, 26 Oct 2011 04:08:54 PDT

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

I got chills. They're multiplying. But they're not of the Grease Lightening variety. It's getting cold (nearly 75 degrees in LA) and I'm starting to see visions of couches, heavy meals, hot chocolate and layered clothing (to hide the blubber!).

What? You need fat for warmth . . . supposedly.

Okay, fine. Better nip this cold weather slump in the bud before I settle down for a five-month Snuggie hibernation. Luckily, I have certified trainer and owner of new BIA Strong Body Studio Rebecca Black (not that Rebecca Black) to motivate me. And now so do you.

And Black knows a thing or two about weight loss. Not only does the Columbus, Ohio-based trainer help other people get in shape (while participating in bikini fitness competitions), but she also experienced her own weight loss transformation. "I lost about 40lbs," she explains. "But it took longer than it should have because I didn't know what I was doing and neither did my trainer."

As we all know, it's easy to fall into bad habits, especially as the winter months approach. "This is when people pack on the pounds, especially in the Midwest and on the East Coast," laments the trainer. "As soon as the temperature starts to drop, people become hermits: Instead of going to the gym, they watch TV. They're back to school and super busy. And it's football season, so there's tailgating. I even fall into that rut and I'm a trainer. If I don't want to get up at 5am and train people, why would my clients?"

Luckily, Black has certain tricks for getting people up and ready to exercise. Here are her top eight motivational tips after the break.