FitSugar

Fit Tip: Mix Up Your Terrain

FitSugar — Tue, 03 Jun 2008 14:30:00 -0700

If you walk or run regularly as your form of cardio, it's important to exercise on all types of surfaces. Doing so offers varying degrees of shock absorption for your joints and feet, so mixing your exercise terrain strengthens the muscles around your hips, knees, and ankles in different ways. Instead of sticking to the treadmill all the time, try to alternate your workouts between pavement, grass, dirt trails, sand, track, and your beloved treadmill.

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Get Your Butt in Gear: Isis Zip Neck Fleece

FitSugar — Tue, 09 Oct 2007 02:30:00 -0700

Even though the Chicago Marathon was marred by scorching temperatures, I am still thinking about layering for cooler weather. You want extra layers that will keep you warm without adding unnecessary bulk to your frame.

Check out the Ella Zip Neck from Isis. Don't they just scream fall? I love the gorgeous and soothing colors this fleece pullover comes in.

Since it's designed by Isis, you know that it's made to fit a woman's body and her active lifestyle. The 9" zipper can be pulled all the way up to keep your neck and chest warm, and it can be pulled down to cool you off. It's made of microfleece, so it's warm but not too bulky. It can be easily tied around your waist or stuffed in a pack to save when you need it.

This fleece is soft and cozy enough to wear alone, but can also be layered over a tank top or baselayer. Once winter comes, you can also use it as an extra layer under your coat. I love the feminine contoured fit and it's only $65. Order it from Isis.

Track, Treadmill, Trail, or Sidewalk?

FitSugar — Fri, 28 Sep 2007 03:00:00 -0700

I wasn't born a runner, but now that I've been doing it for a while, I crave it. Even when I get on my sneaks to go for a walk, I get this surge of energy and inspiration to run instead. Running gives me an incredibly strong feeling inside and out. It helps me clear my head and work my heart.

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My favorite place to run is on a trail because it's so quiet. I love being surrounded by trees and all the sticks, hills, rocks and toads (I saw one on the trail yesterday) make an interesting obstacle course. Running on a trail in the woods is more fun and it makes the time go by really fast.

What about you? When it comes to running, what's your preference?

Get it Up, Your Heart Rate That Is: Treadmill Series

FitSugar — Wed, 22 Aug 2007 07:30:00 -0700

Looking for something new to do on the treadmill that will get your heart rate up but not leave you feeling so bored? Try this fun interval walk/run workout the next time you're at the gym.

00:00-05:00 Warm-up, Walk 3.0 mph, Incline 1
05:00-10:00 Run 5.0 mph, Incline 1
10:00-15:00 Walk 3.5 mph, Incline 12
15:00-20:00 Run 5.5 mph, Incline 1
20:00-25:00 Walk 3.5 mph, Incline 12
25:00-30:00 Run 6.0 mph, Incline 1
30:00-35:00 Walk 3.5 mph, Incline 12
35:00-40:00 Cool-down, Walk 3.0 mph, Incline 1

Let me know what you think. The incline walking is a sure way for working that booty, which is always good. Does the above workout look too hard for your fitness level? Then for a slightly more beginner version, just read more

00:00-05:00 Warm-up, Walk 2.0 mph, Incline 1
05:00-10:00 Run 5.0 mph, Incline 1
10:00-15:00 Walk 2.5 mph, Incline 9
15:00-20:00 Run 5.0 mph, Incline 1
20:00-25:00 Walk 2.5 mph, Incline 9
25:00-30:00 Run 5.0 mph, Incline 1
30:00-35:00 Walk 2.5 mph, Incline 9
35:00-40:00 Cool-down, Walk 2.0 mph, Incline 1

Want to see other cardio workout ideas? Check out all my heart pumping routines here.
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OmniDirectional Treadmill

FitSugar — Wed, 15 Aug 2007 08:45:00 -0700

When the weather is bad, or you don't feel safe running or walking outside, treadmills are great. The only thing that's bad is that you are doing the same repetition of motions over and over again. You use all the same muscles, which is very unlike moving on actual terrain outdoors (and very boring too).

Check out this omnidirectional treadmill. A clever little Michigan-based company called Virtual Space Devices, Inc., has been working on this since 1996. It's a self-contained unit that allows you to walk or run in any direction you choose, without actually going anywhere. It will allow you to move with freedom, and say goodbye to the repetition of basic treadmills.

This could also be used for virtual video games, so kids (and adults) can get off the couch and be part of the game (while burning calories too). I'm not sure this will be hitting gyms or living rooms anytime soon, but just the thought of it is exciting. Check out the video - it's truly amazing.

5 Stretches: After a Run

FitSugar — Tue, 14 Aug 2007 13:30:00 -0700

We all know how important it is to stretch out our muscles, especially after a run, so here's a series of five stretches I like to do.

Kneeling Hip Flexor Stretch - From a Down Dog position (this is a great stretch for your calves too), step your right foot forward between your hands. Lower your left knee onto the ground (make sure it's a padded surface - fold up a towel or use a thin block if you're on bare floor). Bring your hands to your front knee, pressing your shoulders back to increase the stretch in the front of your left thigh.

Take 5 or more deep breaths, then plant your hands down, step your right foot back, then step your left foot forward and do the other side.

Hamstring Stretch - Once again start in a Down Dog, then step your right foot forward about halfway between your hands and feet, so your feet are about 3 feet apart. Keep your torso low, and walk your hands back toward your feet. Place your hands on your front leg, ankle, or if you can reach, place them on the ground. Try to keep your front leg straight to stretch your right hamstring.

Stay for 5 or more breaths, then plant your palms, step your right leg back, then step your left leg forward and do the other side.

Want to see the 3 other stretches? Then read more

Hip and Inner Thigh Stretch (Butterfly) - Sit on the ground, bend your knees and bring the soles of your feet together. You can use your elbows to press your knees down towards the ground to stretch out your hips even more. Stay here or fold forward to increase the intensity. You can keep your hands on your feet or reach your arms straight out in front of you. Take 5 or more breaths.
Hip and Hamstring Stretch (Head to Knee pose) - From Butterfly pose, keep your right knee bent and straighten out your left leg. Press the sole of your right foot against your left inner thigh. Fold over your left leg, trying to keep both shoulders parallel with the ground. Stay for 5 or more deep breaths. Then lift your torso up, straighten out your right leg, bend your left knee, and do the other side.
Double Hamstring Stretch (Seated Straddle) - From a seated position, straighten out both legs in a straddle (or "V") position. Place your hands on the ground in front of you and start to walk them out away from your hips. Try doing this pose with different distances between your legs - it will change the position of where you feel the stretch. Stay in each for 5 or more breaths.

Try this sequence the next time you go for a run. If I do these 5 stretches, I'm never sore the next day. If you feel really inflexible the first time you try them, just keep at it. Your muscles will respond and begin to lengthen and stretching will get easier. Who knows you may actually start to enjoy stretching!

Do You Listen to Music When You Exercise Outside?

FitSugar — Fri, 29 Jun 2007 07:30:00 -0700

Sometimes, going for a run is just an excuse to listen to my favorite playlists on my iPod. The beat of the music keeps pushing me along and the lyrics entertain me. Other times, I like to run without music and listen to the birds chirping, my stride and my breath. I feel more aware of my surroundings too.

So I want to know...

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"ACT"ivisim: LIVESTRONG Challenge

FitSugar — Fri, 13 Apr 2007 15:45:00 -0700

The 2007 LIVESTRONG Challenge is the Lance Armstrong Foundation's signature fundraising event, inspired by one of the toughest cancer patients on the planet. This annual series of cycling, running and walking events takes place in the following cities this year:

Philadelphia, PA - August 25-26
Portland, OR - September 29-30
Austin, TX - October 12-14

These events allow anyone to walk, run, ride, or volunteer to support people affected by cancer. To join the race, you must pay a registration fee of $50. In addition, you must also raise a minimum of $250 for the Lance Armstrong Foundation. You can sign up in a team, join an existing team, or go as an individual.

If you can't make it to one of these events, you can always show your support by purchasing LIVESTRONG gear - all the proceeds go to support cancer programs. Whether you just want to help out of the kindness of your heart, you know someone who has had cancer, or you yourself have, you can also donate money directly to the Lance Armstrong foundation.

Listen to the Lance Armstrong Foundation's Manifesto and there's no way you won't be able to join the fight against cancer.

"ACT"ivism: Outrun The Sun Run/Walk

FitSugar — Mon, 09 Apr 2007 02:30:00 -0700

Looking for a race in the Indianapolis area?

The 2007 Outrun the Sun Race supports melanoma education and research initiatives at Outrun the Sun, Inc. (The race was started by two families who lost loved ones to melanoma.) The event includes a 5-Mile competitive run, 5K non-competitive run/walk and a 1-Mile non-competitive fun walk. The course takes participants in and around the streets of downtown Indianapolis, the Indianapolis Canal Walk and the campus of Indiana University-Purdue University Indianapolis. The event is on Saturday June 2, 2007 at 7:00 pm. Why so late? Well this is a race to fight skin cancer, so it is only fitting that participants run while the sun is not at its peak. Visit OutRuntheSun.org to register online and for more information on the event.

Spring Running Tip: Set a Goal

FitSugar — Wed, 21 Mar 2007 03:30:00 -0700

Maybe you're new to running, or maybe you've been running for years. Whatever your experience is, everyone can benefit from setting a goal. Here are some ideas for personal goals you can set for yourself. I recommend that you make them reasonable. They should be challenging enough to make you work hard, but not so difficult that they'll never be achieved.

Run a specific distance - Maybe you have a goal that every time you run, you go for 1 mile, or 3 miles, or 10 miles. However far you choose to run, start off with a doable distance and then gradually work your way up.

Run for a specific amount of time - If you are just starting out, set a goal of let's say 5 minutes. As you run more often, and build up your endurance, you can increase the amount of time.
Run at a certain pace or run faster) - For some people, their speed is important to them. You can challenge yourself to run faster at a constant rate.
Run to burn calories - If you're running to lose weight, you may want to measure how many calories you're burning each time. You can set a goal, so that each time you run, you burn X amount of calories. The Nike + iPod that works with an iPod Nano will tell you how many calories you've burned. Some pedometers will also give that kind of info, as do heart rate monitors.
Run to raise your target heart rate - Maybe you're running to improve your heart health and circulation. You may want to purchase a heart rate monitor to measure how hard your heart is pumping.

Want to see the other goals? Then read more

Run more often - If you have a running regimen that involves running once a week, you may want to run more frequently, and increase your running to twice or four times a week. Make sure you can fit it into your work or family schedule.
Train for a race - This year I'm setting the goal to sign up for a 5K. There are tons of races, half-marathons and marathons out there - just check the races in your area to find one that's right for you.

Fit's Tips: Once you set a goal, and then accomplish it, make sure you celebrate in some healthy way. Buy yourself a new sports bra or new music to run to. You'll feel much better about treating yourself in a way that supports your active lifestyle.