FitSugar

Play With Your Food: Exercise With a Pumpkin

FitSugar — Tue, 27 Oct 2009 13:30:34 -0700

Pumpkins just got even better. Aside from being lined with tasty seeds and being chock full of healthy goodness, the Fall staple also makes a great tool for resistance training. Confused? Think of your pumpkin as a medicine ball you can eat.

Check out this video to see how you can incorporate a pumpkin into your next workout - Halloween costume and Olivia Newton-John soundtrack optional.

Will you be doing this workout before you carve your jack-o'-lantern?

5 Reasons You Should Be Lifting Weights

FitSugar — Thu, 29 Nov 2007 13:30:00 -0800

Resistance training, weight lifting, strength training - they are all variations of the same theme. If you are resistant to adding strength training into your program let me share the five great reasons to start pumping iron according to realbuzz.com.

Here are the highlights:

Maintains strength: Everything we do requires all-round body strength - from simple movements such as eating a meal to more difficult tasks such as lifting and pushing. You can maintain your ability to carry out everyday tasks without difficulty.
Reduces injury risk: Weight training not only strengthens muscles but also connective tissues, like tendons. Tendon injuries in sport and ordinary activities are very common - but doing a regular resistance workout will reduce the likelihood of these injuries occurring.
Prevents osteoporosis: Osteoporosis - or brittle-bone disease - affects both men and women, and you can strengthen the whole skeleton through resistance training, because lifting weights actually stimulates the skeleton to get thicker and stronger.
Helps weight management: The more muscle your body has, the more calories you burn - whether you are exercising or not! An extra pound of muscle equates to burning an extra 50 calories a day - so hitting the gym for a weights workout will help keep you slim!
Is essential for power and speed in sport: Muscle power is a key factor at every level of sporting performance. If you do not have good muscular strength, then your ability to run, jump, throw, or kick will be reduced. Resistance training enables athletes to specifically target the appropriate muscle groups that are relevant for their sport.

Source

When Good Momentum Goes Bad

FitSugar — Thu, 25 Oct 2007 04:00:00 -0700

When it comes to hitting the gym, momentum is a good thing. Mentally it gets you there, and it keeps you day in and day out. Just be sure that your momentum is mental and not physical when it comes to your actual workout.

Slow controlled movements moved by a muscle (or group of muscles) are what builds strength and benefits the body, not momentum. Swinging arms or legs (or whatever it is you're working) not only defeats the purpose of resistance training in the first place, but it also puts you at risk for injury. Hence, the name weight lifting, not weight swinging. If you're finding that you feel the need to swing a weight to complete a movement, you're probably lifting too much weight. If you're on the treadmill and your legs are moving fast, but you don't really feel like you're working, it's time to pump up the incline. The belt on the treadmill can help propel your feet along and while this momentum does wonders for your ego, it's not doing nearly as much for your health.

Source

Unique Fitness Tool: Power Chute

FitSugar — Tue, 14 Aug 2007 02:30:00 -0700

Looking to add a little something extra to your run? How about a little resistance?

The Power Chute Speed Parachute ($47.50) is a great way to use air as a form of resistance while training or just plain old running. This is not a tool for the beginner or novice runner, but something that more experienced runners may enjoy to add resistance to an occasional run. It does remind me of something that would be straight out of "Inspector Gadget," but I think it would be a fun challenge every now and again. The best part? You feel like you can run like a gazelle when you take it off. You're going to need a little extra space though, I can't imagine that others on a crowded running path (like the one along the West Side Highway in NYC) would think this is a good idea. Buy it from CompetiveEdgeProducts.com.

Pump Iron and Blood, Says AHA

FitSugar — Fri, 20 Jul 2007 03:00:00 -0700

The American Heart Association always has had a very positive stance on the affect of cardio on the heart, but they never really went into the affect of resistance training on the heart. Until now...

A recent statement from the AHA says that guided, moderate weight training can also have significant benefits on the heart, even for those with heart disease. Keep in mind that weight training should be seen as a complement to aerobic exercise, not a replacement

Here are the AHA's most recent recommendations (for an initial weight-lifting program) on how resistance training should be performed:

In a rhythmical manner at a moderate-to-slow controlled speed.
Through a full range of motion, avoiding breath-holding and straining by exhaling during the contraction or exertion phase of the lift and inhaling during the relaxation phase.
Alternating between upper and lower body work, to allow for adequate rest between exercises.
Not by those with certain conditions such as unstable heart disease, uncontrolled high blood pressure or heart rhythm disorders, infections in and around the heart, and some other serious problems.

Source

Wouldn't You Love to Swim in an Endless Pool?

FitSugar — Tue, 03 Jul 2007 17:15:00 -0700

When I see fitness ads on TV, I usually laugh or quickly change the channel, but when I saw the infomercial for Endless Pools, I was completely intrigued. This is actually a brilliant idea.

What is it? Let me use this analogy (sorry to sound so much like the SATs): The endless pool is to swimming like the treadmill is to running. It is a mini pool that allows you to swim in place. At one end of the pool there is water pouring out and you can adjust the speed. You just face the current and swim towards it, and the current prevents you from swimming forward.

You never have to stop to turn around like you do in lap pools - you can just keep swimming in place for as long as you want, continuously working your muscles, lungs and heart.

If you don't want to swim in your endless pool, you can also walk or run in the water against the current or do strength training resistance exercises if you are trying to tone up or nurse an injury. On the side of the pool, there are optional hydrotherapy jets, ideal for relieving tense muscles. You can also turn off all the currents and just hang out in the pool and keep cool.

So if you have an extra $20,000 hanging around, you could get your very own Endless Pool (monthly payments as low as $200 a month). OK, so maybe this won't fit into your budget just yet, but it is a cool idea, isn't it? A girl who loves to swim can dream, can't she?

Fountain of Youth, Right There in Your Gym

FitSugar — Wed, 09 May 2007 13:30:00 -0700

I don't know about you, but I am dying for them to find a fountain of youth. Turns out that there is something you can do in the gym to help ward off aging: Weight lifting.

Weight lifting is not only great for keeping you looking good, but it is also great for keeping you youthful too! A new study on Prevention.com has found that women who strength-train 3 times a week have more of a type of growth hormone that counteracts age-related muscle loss and protects bone density. Producing growth hormone gets harder with age, and pumping iron is the best way to slow the decline.

So get to it and pump some iron -- You can thank me down the road. Here's a great starter arms workout video so you can begin today!!!

Source

Strength, Resistance and Weight Training, Oh My!

FitSugar — Tue, 27 Mar 2007 14:30:00 -0700

You hear a lot of buzz going on around strength training, resistance training and weight training but what is the difference? Is one better than the other?

Strength training is a general term for all exercises that develop the strength and size of muscles. Strength training and resistance training as well as strength training and weight training are interchangeable terms used to describe exercise that builds lean muscle tissue. All forms of training will help make your muscles strong as well as increase bone density. So which is best for you? To find out, read more

	Pros	Cons
Resistance training is a form of strength training which each effort is performed against a specific opposing force generated by elastic/hydrolic resistance.	Resistance training is portable. This means that you can take bands or tubing virtually anywhere, giving you the ability to train anywhere. Women are afraid of getting "too jacked" (even though they shouldn't be), so they opt for this choice over weights. You can do virtually any exercise you would with free weights, with resistance equipment. Easy on the joints so a wider audience can perform exercises.	For those wishing to increase muscle size, you're less likely to experience bulking-up as much with resistance training as it may not work your muscles as hard as free weights. It can be awkward and uncomfortable performing some exercises with resistance equipment.
Weight training is a form of strength training which each effort is performed against gravity for resistance. This means that the majority of the resistance is at the beginning of the movement, and after that point the overall resistance alters depending on the angle of the joint.	Good for getting larger muscles. Exercises are more widely known. They work each muscle in a wide range of angles. Weight training helps promotes balance and posture by strengthening supporting muscles as well as core muscles, in addition to the targeted muscle.	Weights themselves are bulky and are hard to take with you everywhere you go. You must pay close attention to having proper form so you don't injure yourself.

Add Resistance to Your Workout: Medicine Balls

FitSugar — Tue, 13 Mar 2007 13:43:15 -0700

I love using a medicine ball at the gym and if you haven't tried incorporating them into your workout, you should. It's a great and fun way to work with a partner as well as a great way to really change up your normal routine.

Power Med-Balls ($12.95-99.95) are a great option for your home gym. These rubber balls are durable, weather-resistant and available in 11 weight sizes from 2 lbs. to 30 lbs. The balls are designed to bounce and they're ideal for partner and wall-related exercises. The 2 lb. and 4 lb. balls are the size of a volleyball. The 6 lb. and 8 lb. balls are the size of a basketball and the 10 lb. to 30 lb. balls are slightly larger than a basketball.

I like to incorporate medicine balls into a lot of my already challenging fitness exercises for added resistance. For example, try doing full sit-ups with a medicine ball overhead. It's tough! Or try having a friend bounce the ball for you to catch while you're balancing on a bosu, then you bounce it back. Not too easy, but fun! Buy them from Power Systems online.

Print It: Starter Arms to Take to the Gym

FitSugar — Wed, 07 Mar 2007 12:00:00 -0800

Strength training is so important, plus doing this Starter Arms series will get your arms toned for spring time. Watch the video first then you can print out this printer friendly version to take with you to the gym.

All exercises have 10 reps. Each arm area is targeted 3 times. Feel free to repeat the sequence once or twice for a total of two or three rounds.

I recommend weights between 5 and 10 pounds for this series.

Exercise

Move 1

Move 2

Bicep Curls
Do's and Don'ts:

Move smoothly in both directions
Exhale as you bend your elbows, and engage your abs
Don't rock back onto your heels when you lift

Tricep Kick Backs
Do's and Don'ts:

Stand with your same leg back as arm that is working
Don't snap your elbow straight, keep the motion smooth
Pull your abs toward your belly button
Pause at the top of the motion to really work the triceps

There's a lot more exercises, so read more

Bent Over Rows Do's and Don'ts: Bend forward at your hips - do not round your low back Feel your shoulder blades squeeze together at the top of the motion By now you know I am going to say - engage your abs, so do it, already
Zipper Do's and Don'ts: Pull your abs up and in as you lift your arms - zipper your abs while you zipper your arms Don't raise your shoulders as you lift your arms Exhale as your raise your arms
Pulling the Bag Do's and Don'ts: This exercise is like pulling a bag of groceries into your chest - so this is a functional exercise for the biceps Exhale as you pull your arms into your chest Don't lean forward to meet the weight, pull it into your chest
Overhead Tricep Do's and Don'ts: Drop your chin down a little so you don't whack yourself in the head Your elbows will not get all the way to straight Exhale as you straighten your elbows
Arm Raises Do's and Don'ts: Exhale as you lift your arms up Don't raise your shoulders as you lift your arms Only raise your arms to shoulder height Make sure not to lean back as you lift your arms
Push Ups Do's and Don'ts: Exhale as you push the ground away to straighten your arms Use your core to support you - this way your shoulders will not get strained Really spread your fingers out wide and keep pressure in your finger tips - this keeps pressure out of your wrists Try these on your toes or your knees
Tricep Dips Do's and Don'ts: Finger tips point towards your pelvis Don't jam your elbows straight Make sure you are really bending and straightening your elbows, not just pumping your pelvis up and down