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.

You Asked: Why Is Stair Climbing So Difficult?

FitSugar — Wed, 17 Oct 2007 13:30:00 -0700

You are asking and I'm answering...
Dear FitSugar,
I walk up six flight of stairs to teach a class – I'm a university TA. I climb these stairs at least three times a week and I am always out of breath by the time I reach the top. I am an active person and run regularly. What gives?
– Breathless Betty

I too am always amazed how out of breath I become when climbing the six flights of stairs to the office. Stair climbing seems to really tax my cardiovascular system and I run regularly too.

The main difference between running and climbing stairs is gravity. As you climb up those stairs you are fighting gravity, which really can be a force to reckon with. You are carrying your body weight against gravity, and that is also why climbing real stairs is harder than using a stair stepper machine at the gym, too. When using those machines you are using the power of your legs to push the stair down not to pull yourself up against gravity. Even celeb trainer Bob Greene agrees with me on this one. Plus, you are probably carrying a backpack or book bag with you up those stairs which you don't ordinarily have on your regular runs.

So think about it. Can you imagine running up a hill that is six stories high? Plus, the incline of stairs is steeper than most hills we climb (unless you live here in SF because we have some doozies). To make your regular stair climb easier, you should run hills or workout on stairs by climbing more flights than you do in your regular climb. While it seems somewhat counter intuitive to train hard aerobically to tackle your daily stair climb, cardio workouts do make the activities of our daily lives easier. Training sprints has made running after my girls so much easier.

Keep climbing!

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Smart Ways to Pump up Your Home Gym: Part I

FitSugar — Wed, 09 Jul 2008 14:30:00 -0700

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. Here are highlights:

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.

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4-5-6-6-5-4: Cardio Plan

FitSugar — Mon, 11 Jun 2007 04:00:00 -0700

In the fitness world, they say if the mind is bored, the body must be too. Really...they say that - I have heard it and lived it. If you suffer from boredom or have a body that easily adjusts to however you challenge it, I have a workout plan that might just be for you.

Gunnar Peterson, trainer to the stars (like Jennifer Lopez, Bruce Willis and Ben Affleck), likes to mix it up for his clients cardio-wise. This keeps the body guessing and the mind occupied. Instead of spending 30 minutes on just one piece of cardio equipment, spend your cardio time on different machines for different amounts of time.

The cardio plan looks like this:
4:00 minutes on treadmill
5:00 minutes on elliptical
6:00 minutes on stair stepper
6:00 minutes on treadmill
5:00 minutes on elliptical
4:00 minutes on stair stepper

This totals 30 minutes, 10 on each machine. Each workout you should try to use different machines, so add rowing machine, StepMill, and stationary bike into the mix as well. You know really mix it up. this way you might fel compelled to use your least favorite piece of equipment since you won't be on it the entire workout - just 10 minutes broken up into doable chunks.

How the Obamas Work Fitness Into Their Busy Lives

FitSugar — Thu, 20 Nov 2008 03:30:00 -0800

Follow the leader? Maybe it's not such a bad idea when it comes to copying the fitness-focused president-elect and future first lady. It's impossible to ignore Michelle Obama's buff arms and Barack Obama's slim physique when there are pictures of the power couple doing everything from waving to crowds to playing in the waves. With schedules more hectic than most people could imagine, the Obamas have managed to make fitness a priority - the president-elect even found time for shooting hoops on election day.

In an interview for the November issue of Men's Health, Barack Obama said, "Most of my workouts have to come before my day starts. There's always a trade-off between sleep and working out. Usually I get in about 45 minutes, six days a week. I'll lift one day, do cardio the next."

To see Michelle's fitness strategy, read more.

According to Sandy Matthews, the future first lady's old workout buddy, Michelle uses cross-training and mixes strength and cardio exercises involving weights, the treadmill, the stair-stepper, or a spin bike. Like many of you, she is competitive with herself during her workouts with the goal of maximizing her time, and Matthews suggested that most women can relate. She said, "It's your time. I think every woman has to find their space and their time during the course of a day, especially a working mom."

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Nike+ Gym Equipment Coming to a 24-Hour Fitness Near You

FitSugar — Fri, 27 Jun 2008 12:00:00 -0700

In March, Nike and Apple announced they were working to integrate their Nike + iPod system with cardio equipment. The idea being that you could hop on a treadmill, elliptical, stair stepper, or stationary bike, track, and record your workouts in the same way that the Nike+ Sports Kit for the iPod works. The largest chain of gyms in the US, 24-Hour Fitness, just announced that in July, they'll be the first to offer this new Nike+ iPod compatible gym equipment. You'll see them in gyms located in New York, San Francisco, Miami, Denver, Portland, and Salt Lake City.

This is great news for people who love to mix up their cardio routines and want to know exactly how many miles they've gone and and how many calories they've burned. They'll be able to upload their data to the NikePlus.com website to keep track of all their workouts. Hopefully, in the near future other gyms will offer these NIke+ iPod compatible cardio machines, too.

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FREE STUFF! Plus, Interview With Marty From The Biggest Loser

FitSugar — Tue, 25 Sep 2007 09:30:00 -0700

The folks over at Wrigley's asked me to interview Marty from the Biggest Loser, Season Three, and I love that show so I jumped at the opportunity.

In return for getting a few great tips from Marty, I get to give 10 Walk and Chew Gum Sets (gum, a water bottle, a pedometer and a Biggest Loser DVD) away free to you guys. To be eligible, just leave a comment below - no duplicates please. I'll randomly select 10 winners on September 26th, 2007 at 5:00 pm PST. You do need to be a TeamSugar member to comment. So if you're not already a member, just register here for an account and to join in all the fun on the Sugar Sites!

Click here for official rules and regulations.

Now, to see my little chat with Marty, including how he went from loving BBQ ribs to lettuce wraps, just read more

Fit: What is your new favorite exercise and new favorite meal?
Marty: I really don't have any sort of favorite exercise, I just like moving in general now! Some of my favorite things to do to get in my cardio are: Stair stepper, I do it usually for 20 minutes and it is intense. Spin Classes, they are a great way to get your mind off the workout and feel good about yourself. Tennis, I enjoy getting competitive and playing tennis with AMY! I usually win! My favorite healthy meal now is chicken lettuce wraps!! mmmmmmm.

Fit: What was the hardest food for you to give up and is there a healthier alternative you've replaced it with?
Marty: I was a BBQ rib and baked potato kind of guy. I liked a full rack of ribs and the potato loaded with cheese, sour cream and bacon bits. I do not really have a healthy alternative for the ribs now a days, I just limit how often I eat them (maybe once a month), but the potato I have substituted for a sweet potato. If you are out to eat and want to make a healthier choice, get a sweet potato and ask for no butter and cinnamon on the side. I sprinkle the cinnamon on it and open a sugar substitute packet and put it on the potato for a sweet cinnamon treat! That has been a change for the better!

Fit: What was the one thing that kept you grounded during the show and why?
Marty: I really tried to focus on what I was learning and make the most of the opportunity! I knew I could go home at any time, so I focused on changing myself rather than "playing a game."

Fit: What were (are) your biggest weight loss obstacles now that you've been dieting on your own?
Marty: Maintenance is difficult, because you realize the battle is not over and there is no finish line. The largest obstacle is getting back on track after a cheat day. I schedule my time at the gym in the morning the day after, and make sure I go. I always feel better after a workout and get re-energized and focused on my goals. That is why I decided to become a personal trainer and start a company (realitywellnessinc.com), so I can help others overcome obstacles and be the accountability they need.

Fit: What happens when the cameras stop rolling?
Mary: The same as the camera shows! Working out, and eating! There was never much time to do anything else.

Fit: What's your advice for anyone reading this that is trying to lose weight?
Marty: Don't wait for the Biggest Loser to come along to start changing your life. Start today by taking small steps and making small changes every day. One thing that can make a difference is to log onto gumisgood.com and sign up for Wrigley's Walk and Chew Gum Challenge. Everyone needs a support system, and this is a good way to get motivated and work toward a meaningful goal with others! Wrigley's Walk and Chew Gum Challenge is a great program that challenges Americans to collectively cut 10 million calories and walk 100,000 miles. While it sounds like a hefty goal, it's about making two small changes to your daily routine over the next 100 days - walk more steps each day and cut calories from your diet by chewing Extra sugar-free gum instead of eating a high-calorie snack.

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Nike + iPod Meets Gym Equipment

FitSugar — Thu, 06 Mar 2008 14:45:00 -0800

If you're into walking or running, the Nike + iPod Sports Kit is a must. The sensor fits in your shoe and the receiver clicks into your iPod Nano. It keeps track of your distance, speed, and calories burned and stores all your data online with a quick synch. Now I'm happy to announce that Nike and Apple are teaming up with health clubs and fitness equipment brands like Life Fitness, Precor, Star Trac, and Technogym to make their cardio machines Nike + iPod friendly. Pretty cool, huh?

That means now you can step off the treadmill and track your workouts on an elliptical, a stair stepper, or a stationary bike with your Nike + iPod kit. It may take a while for your gym to get up to speed because they'll need to buy all new equipment or upgrade what they already have, but at least the option is coming.

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