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: StairMaster Interval Training

FitSugar — Thu, 12 Apr 2007 10:15:00 -0700

Looking for a change to your workout? Maybe you should hop on the StairMaster for this heart pumping program.

00:00-05:00 Warm Up Level 3
05:00-07:00 Level 6
07:00-09:00 Level 8
09:00-11:00 Level 6
11:00-13:00 Level 8
13:00-15:00 Level 6
15:00-17:00 Level 10
17:00-19:00 Level 8
19:00-21:00 Level 10
21:00-24:00 Level 8
24:00-26:00 Level 10
26:00-28:00 Level 8
28:00-30:00 Level 10
30:00-35:00 Cool Down Level 3

Remember: Don't hold on for dear life, just for balance if needed. Holding on is not only cheating but it also puts you at risk for injury as your body is not in proper alignment. If this program seems too hard (you're holding on) or easy (you're hardly breaking a sweat) you can go up or down in levels based on your personal level of fitness. Let me know how it goes!

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Extreme Sport: Stair Racing

FitSugar — Tue, 15 Jul 2008 16:00:00 -0700

If you love the StairMaster, you're going to love stair racing (also called stair or skyscraper run-ups). If you enter a race, you start at the ground level of a gigantic building, and you run up the stairs with hundreds of other people, often ascending thousands of steps in a few minutes. Just recently in the Taipei 101 race, a German athlete sprinted up 91 floors in 10 minutes and 53 seconds! Talk about major cardio.

You can find stair-climbing races in all the world's skyscrapers including the Empire State Building in New York City, the Sheraton Wall Center Hotel in Vancouver, Canada, and the Menara Kuala Lumpur in Malaysia. Many of these stair climbs are for charities, so not only are people getting into the physical challenge of stair racing, but they feel good knowing they're raising money for good causes.

Even if you're not into racing, you can still benefit from climbing stairs. There's no need to buy an expensive StairMaster or join a gym. You can climb the stairs in tall buildings near you, or if you don't have access to multiple flights of stairs, you can go up and down one flight of stairs. You'll tone your quads, buns, and calves, and your heart and lungs will get an amazing workout as well. Not only that, it's totally free.

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Push It, Your Pace That Is: The Importance of Interval Training

FitSugar — Tue, 08 May 2007 08:45:00 -0700

March to the beat of your own drummer, but once a week you need to make sure that beat varies in tempo. Are those directions too indirect for you? Here's a more direct approach - you really should be adding interval training to your cardio routine at least once a week. You do have a routine right? OK, snarky questions aside, interval training basically means alternating between working at a moderate and fast pace, with some rest or recovery periods added to the mix as well.

Interval training dramatically improves your cardiovascular fitness while also increasing your body’s potential to burn fat. Now, I call that a win/win situation. Although the technique is not new, athletes have been using it for years to increase their performance; it is gaining popularity with the masses. Plus, using interval training can improve your endurance in just 2 weeks!

While there is no one ratio for the variation between different paces, it is recommended that your high intensity segments should get you out of breath and last for between 1 and 4 minutes. While the recovery periods should not last long enough for your pulse to return to your resting heart rate. Also, interval training is not for everyone. Folks with joint issues like arthritis, heart disease or high blood pressure should definitely consult with their primary care physician before starting an interval training program. Also, don't skimp on the recovery period.

Looking for an interval running workout? Here's one for you to try: Interval training.

Or maybe you prefer the StairMaster? Then you should try this StairMaster interval training workout.

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What Is Your Least Favorite Cardio Machine?

FitSugar — Fri, 28 Dec 2007 03:30:00 -0800

Last night at the gym I forced myself to do the StairMaster - in case you didn't know, I hate the StairMaster. I would much rather use any other cardio machine at the gym but I know that I need variety in my workout so I pushed through it knowing that it would be a few weeks before I had to use it again. I started thinking while I was on it, "Am I the only one who dislikes this machine so much?" So of course that brings me to you guys, what is your least favorite cardio machine to use?

If you don't want to focus on the negative, you can still vote on your favorite cardio machine. And why not turn that negative energy into something positive and make your New Year's Resolution to learn to love, or at least use, your least favorite piece of cardio equipment. Too much of a challenge? Let me know in the comments section below.

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Cool Machine Alert: Precor's AMT

FitSugar — Fri, 14 Dec 2007 12:30:00 -0800

I love when my gym gets a new cardio machine because that means more ways to change up my workout and combat the looming boredom. The latest addition to my gym to keep an eye out for is the Precor AMT.

The AMT does more than add variety to your workouts, it customizes movement by adapting to your motion, which means you can completely change the motion and paths of your steps without so much as the push of the button. This means that you can step in the motions of a StairMaster for two minutes and then use it as a glider for the next two minutes. It takes a little while to get used to, but I love that you can make a workout different every time rather than just doing the same thing over and over again like most cardio machines. What's more? It has a Stride Dial, which basically shows you which muscles you are using with each movement. Right now it looks like it's mainly for commercial use, but I do think it would make a great home piece (despite the fact that it's a little bulky - and pricey, I'm sure).

Look for it at your gym or pass along the information to the manager at your gym to have her look into getting one for the cardio floor.

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Do an Extra Ten, It's Worth It

FitSugar — Tue, 18 Mar 2008 03:00:00 -0700

One thing that I have been doing is adding on an extra ten minutes onto my cardio workout once a week. In the grand scheme of things, ten minutes is really nothing - in the calorie burning scheme of things, it's a significant amount. Here's how it breaks down:

Ten minutes of . . .

Walking (3 mph) burns 50 more calories
Swimming burns 69 more calories
Jogging burns 80 more calories
StairMaster burns 80 more calories
Rowing Machine burns 99 more calories
Elliptical trainer burns 129 more calories
Stationary Bicycle burns 129 more calories
Running (12 mph) burns 254 more calories

All the calculations above are based on a 150 lb. person, so think about adding on ten minutes to your next workout and you'll be burning major calories.

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Cardio Machine: Summit Trainer

FitSugar — Thu, 25 Jan 2007 10:00:00 -0800

If you've ever been hiking, you know that it works your entire body - all your muscles, joints and most importantly, your heart. You can hike up a mountain in the winter, but most people choose not to because it's so darn cold and windy.

Recently at the gym, I saw a new machine and just HAD to try it. It's called the Summit Trainer.

I guess it could be compared to a StairMaster or an Arc Trainer. But it's more like hiking than anything else.

You move your feet like you're stepping or climbing up a hill and you can either keep your hands on the front handles, or for more intensity, you can move the side "arms" as well for a total body workout. It also has a built-in digital heart rate monitor located conveniently on the handles.

You can choose a workout that will automatically adjust the resistance level to keep you in your target heart rate zone. Or you can do interval training workouts. You can also set personal goals and the Summit Trainer will give you a workout to meet them.

Not only is it great for your heart and muscles, but it'll get you ready for warmer weather when you can do the real hike thing.

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A Week In Review: FitSugar roundup

FitSugar — Sat, 14 Apr 2007 04:00:00 -0700

Have you practiced your Warrior 1 yet? It is a great yoga pose...you should definitely try it.

Looking for a recipe to try this weekend? Check out this recipe for tomato lentil soup. It is tasty and you can try it in your slow cooker too.

Meet the new trans fat, same as the old trans fat.

Shopping for new workout pants this weekend? Well believe it or not Victoria's Secret has some really cute ones. They're affordable too.

Headed to the gym later? Check out this StairMaster workout. It will definitely get your heart rate going!

First tell me what position you sleep in and then I will tell you what that says about your personality.

Shopping for a new shampoo? Might I suggest Aubry Organics?

Speak up and tell me how you reward yourself.

Do you know which grain has more protein - millet or rice? Take this quiz and see.

I'd love to know your favorite feature on FitSugar.

Here are a few tips on how to avoid lead.

Here are the first 4 secrets of the naturally thin.

Don't second guess yourself - PMS is real.

Fit Tip: Have a "Go To" Cardio Exercise

FitSugar — Mon, 17 Dec 2007 10:15:00 -0800

Me, I love running. It know it's not for everyone, but running is an exercise I can always count on for getting the job done when I just don't feel like doing anything else. It is my go-to cardio. Say, for example, I can't bring myself to hop on the StairMaster for another intricate interval program, then I'll run instead. Sure variety is the spice of life and exercise, but sometimes you just need to go with what works. Having a go-to means I still exercise without always forcing myself to do something I really, really don't want to do, which would ultimately decrease the likelihood that I would keep exercising in the long run.

I suggest you find your go-to cardio workout. Maybe it's walking, or biking, or taking your dog for a jog; find something that you enjoy (relatively speaking) and that you know when all else fails will get the job done as painlessly as possible. If you already have a go-to then share it in the comments section below.

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