FitSugar

Get it Up, Your Heart Rate That Is: Become a Stair Master

FitSugar — Wed, 29 Aug 2007 12:30:00 -0700

My absolute least favorite cardio machine to use at the gym is the StairMaster. I don't know what it is about it, but I get so bored and I just don't like it. Today, I stopped avoiding it and tried out this new workout, which applies a modified pyramid technique (when you gradually move from low intensity for a longer time to high intensity for a shorter time, then back down again). The workout actually wasn't nearly as boring as I thought it would be and my heart rate sure was up where it needed to be.

00:00-05:00 Warm-up, Level 4
05:00-10:00 Level 6
10:00-13:00 Level 8
13:00-14:00 Level 10
14:00-15:00 Level 6
15:00-20:00 Level 8
20:00-23:00 Level 10
23:00-24:00 Level 12
24:00-25:00 Level 8
25:00-30:00 Level 10
30:00-33:00 Level 12
33:00-34:00 Level 14
34:00-35:00 Level 10
35:00-40:00 Cool Down, Level 4

Looking a little intimidating? For a beginner's version just read more
00:00-05:00 Warm-up, Level 3
05:00-10:00 Level 5
10:00-13:00 Level 6
13:00-14:00 Level 7
14:00-15:00 Level 5
15:00-20:00 Level 6
20:00-23:00 Level 7
23:00-24:00 Level 8
24:00-25:00 Level 6
25:00-30:00 Level 7
30:00-33:00 Level 8
33:00-34:00 Level 9
34:00-35:00 Level 7
35:00-40:00 Cool Down, Level 3

Try it out and definitely let me know what you think. Not into the StairMaster, then check out these other cardio workouts.

Get It Up, Your Heart Rate, That Is: Rowing

FitSugar — Fri, 22 Aug 2008 05:30:00 -0700

The Olympics have been full of inspirational moments. One being the US Women’s Rowing team winning gold in the Eight. The powerful synchrony of those eight bodies moving together in unison is pretty impressive. Even if you don't have access to a boat and seven friends available for a workout, you can row at your gym. Former Olympic rower Judy Geer, co-founder of Concept2 Rowing created this rowing pyramid interval workout to help move your Olympic spirit from the couch to the gym.

This interval workout will combine all the benefits of interval training while working your entire body, hitting the muscles in the core, legs, arms, back and booty.

To see the workout just read more.

This pyramid workout offers a nice variety of interval lengths. Keep the pace moderately intense on the way up the pyramid, and then work toward maximum intensity as the work intervals get shorter on the way back down.

Before you start:
- Set the damper on the indoor rower to a point between 3 and 5.
- Set the flexible footrests so the strap crosses the ball of the foot.

Time	Set	Intensity	RPE*
00:00-05:00	Warm up	Easy	2 to 5
05:00-06:00	Interval 1	Moderately hard	6-7
06:00-07:00	Rest	Easy	2-3
07:00-09:00	Interval 2	Moderately Hard	6-7
09:00-10:00	Rest	Easy	2-3
10:00-13:00	Interval 3	Moderately Hard	6-7
13:00-14:00	Rest	Easy	2-3
14:00-18:00	Interval 4	Moderately hard	6-7
18:00-19:00	Rest	Easy	2-3
19:00-22:00	Interval 5	Hard	8-9
22:00-23:00	Rest	Easy	2-3
23:00-25:00	Interval 6	Harder	8-9
25:00-26:00	Rest	Easy	2-3
26:00-27:00	Interval 7	Hardest	10
27:00-28:00	Rest	Very easy	2
28:00-30:00	Cool down	Easy	3

*RPE = Rate of Perceived Exertion (for an explanation click here)

Aim for a cadence (strokes per minute, SPM) between 26 and 30 on the work intervals; the SPM can drop on the easy intervals. Watch the central display of the Performance Monitor for feedback on how hard you are pulling. To learn more about rowing, or to join a virtual rowing team, check out www.concept2.com. Don't forget to print this and take it to the gym.

Source

Get It Up, Your Heart Rate, That Is: StepMill Intervals

FitSugar — Thu, 02 Apr 2009 06:00:00 -0700

At my gym, the StepMill is usually vacant. You know - the cardio machine that resembles a mini-escalator. It is large and intimidating; plus, it's hard to cheat when working out on a StepMill. Still, using this machine is a great way to get your legs ready for the short shorts of Summer. You can also try this interval pyramid routine as an alternative to running hills. Begin by selecting "manual" on the machine setup.

Take a gander at the workout when you read more.

Click here for a printable version of the workout to take to the gym.

Source

What's the Deal with Pyramid Sets?

FitSugar — Thu, 26 Apr 2007 14:30:00 -0700

If you've spent some time in a gym, you may have overheard people talking about doing pyramid sets, but what are they and should you be getting on board?

I'd say, yes! Basically, pyramid sets are just another way for us to challenge our muscles. The main purpose of doing pyramids is to completely exhaust your muscle fibers, which in turn helps build muscle (and more muscle means more calories burned). This is a great way to add variety to your current strength training routine.

Here's how to do it: For the first set (say bicep curls), warm up with a weight that you can lift for 10-12 reps. For the second set, use a weight that you can lift for 6-8 reps. For the final, pick a weight that you can lift for 4-6 reps. Can you visualize the pyramid now?

Fit's Tip: I would not recommend doing a complete workout of only pyramid sets, but rather add one (or two) into your already existing programs.

Healthy Dose Link Time!!!!!!!

FitSugar — Thu, 15 Feb 2007 11:27:17 -0800

Here's a few tips and news items I though you all might find helpful, interesting and healthful. Yep, another healthy dose of the web.

Complete Running explores the ups and downs of cardio equipment.

vitabeat reports that NYC handed out condoms for Valentine's Day. My question is why didn't more cities celebrate National Condom Day too?

Healthbolt provides some excellent information on water - one of my favorite subjects.

Fitness Fixation has the skinny on the fitness wheel.

About:yoga teaches you how to do Pyramid pose.

diet-blog reveals that fashion models are not so happy.

NetSweat reports that dieting may increase your cravings for chocolate.

fitPod has a new, free workout mix for you to download.

Fitness explains cardiovascular health.

i Fit & Healthy wonders is Angelina Jolie anorexic. In my experience appetite loss often accompanies grieving.