FitSugar

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

FitSugar — Wed, 29 Aug 2007 12:30:00 PDT

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.

5 Reasons Your Workout Isn't Working

Shape — Thu, 24 Nov 2011 03:44:13 PST

We are excited to share one of our fave stories from Shape here on FitSugar.

Have you been working out consistently for months (maybe even years) and yet the scale is creeping up? Here are five ways your workout could be keeping you from losing weight, and what our experts recommend to start shedding pounds again:

1. Your workout routine is making you eat too much.
Is your workout causing you to use the "I burned it, I earned it," excuse when it comes to your diet? "Studies show that people tend to eat more calories when they take up exercise," says Michele Olson, Ph.D., professor of exercise science at Auburn University Montgomery, and creator of the Perfect Legs, Glutes & Abs DVD.

Think your 45-minute morning run was enough to burn off that slice of chocolate cake on the dessert menu? Consider this: the average, 140-pound woman burns about 476 calories (at a 10-minute mile pace) running for 45 minutes. The average restaurant dessert clocks in around 1,200 calories (or more), so even if you only eat half of a slice, you'd still easily eat away your run - and then some - in less than 10 minutes.

The solution: Make your workouts count by pairing them with a healthy diet that stays within the appropriate calorie range your body needs in order to lose or maintain your weight. Olson recommends writing down what you are eating to keep track of calories consumed, and then subtracting the calories you burned, for your true daily number.

See even more reasons why your workout isn't working after the break!

No Sports Bra or Socks? How to Deal With Gym Wardrobe Fails

Michele Foley — Fri, 16 Sep 2011 03:07:40 PDT

Uh-oh. So you showed up to the gym, ready to work out, only to discover that you forgot your socks. Or, even worse, your shoes! Before using this as an excuse to get out of a workout, see our solutions on how to hit the gym floor even when missing an essential piece of clothing!

Sports Bra
Forgetting your sports bra is enough to ruin any workout - I know, I've been there. Before you hightail it out of the gym, know that there are workouts you can still do (but others that should always be avoided). Keep in mind that lack of proper support from a sports bra can cause pain, elasticity loss, and stretch marks. Not a pretty sight, right? Wearing your regular everyday bra, choose low-impact activities that are not going to cause much, if any, bounce. Weightlifting, yoga, and walking on the treadmill are all good bets.

Gym Lock
While it may be tempting to leave belongings in a gym locker without the protection of a lock, don't. Gym theft does happen, and when your stuff is stolen from an unsecured locker, most gyms will not cover the loss. While it may be annoying, bring your belongings with you onto the gym floor. Stash your bag next to the machine you're working out on; if you're taking a class, leave your bag against a wall where you can see it.

See how to handle forgetting your shoes, pants, or socks after the break!

10 Workout Secrets (From Experts Who Learned the Hard Way!)

Self — Wed, 13 Jul 2011 05:12:19 PDT

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

Nobody is perfect. And neither are our workouts. From the fitness hangover solution to what not to wear at the gym and how to avoid being "that" girl at the gym, 10 fitness pros (and me) give us their "I wish I'd known sooner" secrets for having a better, more effective and enjoyable workout. So you don't have to learn the hard way!

Brynn Jinnett, Founder of the Refine Method
I was working out in a hotel gym and a man was trying to perform some strange acrobatics that involved a kettle bell and a wobble board. A guy walked by and said "KISS, man!" Keep it simple, Stupid. Eat clean, work out hard. Rinse, repeat.

Kristin McGee, Yoga and Fitness Expert
I usually never wear makeup if I work out at the gym, especially first thing in the morning, but I had my makeup on for a meeting at one of the gyms I teach at and stayed to do the moving stairs after for a quick session. I jumped off and ran to teach my next private yoga client and realized she kept staring at me funny the whole way through. After our private, I used her restroom and noticed I had total raccoon eyes! My mascara had run all down below my eyelids and I looked horrible! I told my makeup artist friend about this and here's the tip he gave me, "To avoid make up meltdown mascara under the eye, rub a little Vaseline under your eyes when you go for a run or do a heavy workout then use a q-tip to gently glide it off and reapply some concealer and you're good to go." It totally works and I realize many women have to sneak in their workouts midday or after work and this does the trick.