FitSugar

Stop Hating Exercise and Start Loving It: Part III

FitSugar — Wed, 17 Oct 2007 04:00:00 -0700

Recently I asked you guys to tell me all the things you dislike about exercising so that we can find ways to turn that hate into love. One thing that came up a lot is, "I don't like to sweat."

It's time to change your views on sweating. A lot of people think that excessive sweating makes them look unfit. Try and erase this thought from your brain: Sweating during exercise is a sign of an efficient cooler, which is a good thing. Don't apologize for sweating. Don't make excuses for sweating like, "It's unusually hot in here." Everyone sweats - I get just as sweaty as the next girl, not the mention the fact that my face turns bright red whenever I workout, so you're in good company. Now, don't go getting all worried that if you're not sweating a lot people will think you're unfit. In the end, everyone sweats at different rates.

Keep in mind that sweat is temporary. One of my favorite parts about exercising is the shower that comes afterwards. It's a time to wash off the sweat and reflect on the great things you've just done for yourself. A good idea would be to load up on wicking gear, which are clothes that wick moisture away from your body, so the sweat does not sit on your skin as long. Just like your bod, clothes are washable. Sweat is a lot easier to get rid of than the extra pounds and possible diseases brought on by skipping exercise for so long.

Still against it? You don't have to sweat at the gym to get moving. Find alternatives such as walking a few miles at a pace that won't make you break out into a sweat. Take a leisurely bike ride on Saturday afternoon. Take a Tai Chi or Qigong class. Walk down the stairs instead of taking the elevator. Swim, there's no sweating involved there.

Sweat, much like all other unpleasant bodily functions, happens. Just because I don't like to cry doesn't mean I am going to shy away from watching The Notebook one more time. Sometimes you have to take the good with the bad, even if the bad involves pit stains.

Exercise Tip: Make a Schedule and Stick to it!

FitSugar — Mon, 27 Aug 2007 11:45:00 -0700

So you may not be the world's most organized person, but when it comes to getting in shape, the only way to do it is to plan for it. You've got to sit down and make yourself an exercise schedule.

When you're done, post it wherever you need to in order to get motivated to follow it. Plaster copies on your corkboard at work, on your home fridge, and on your bathroom mirror. Heck, pass them out to your family members and friends too, so they can help you follow it. You can also fill in your daily planner (if you don't have one, now's a great time to get one) with times and fitness activities that you have planned out, so you have daily reminders.

It's not enough to think that you want to get in shape, you've got to make an effort every single day. So if you can map out your week, and break it down by day, it'll feel easier to accomplish.

Want to see an example of my exercise schedule? Then read more

It took me a while to fill up my schedule with all this fun stuff. Don't feel like you need to jump into 50 million different activities all at once. Start off small, maybe with three 20-minute walks a week. Then you can add to it if you need to, and when you feel ready.

Day	Morning	Afternoon	Evening
Monday	6:30 am: walk the dog (20 min)		6 pm:Yoga Class (90 min)
Tuesday	6:30 am: walk the dog (20 min)	12 pm: run, bike, or use gym machines (30 min)
Wednesday	6:30 am: walk the dog (20 min)		6 pm: Pilates Class (60 min)
Thursday	6:30 am: walk the dog (20 min)	12 pm: run, bike, or use gym machines (30 min)
Friday	6:30 am: walk the dog (20 min)	4 pm: walk with my girlfriends (60 min)	8 pm: walk the dog (20 min)
Saturday	7:30 am: walk the dog (20 min)	10 am: day hike, family bike ride, swimming - something physical with the whole fam (1-3 hours)
Sunday	7:30 am: walk the dog (20 min)

Fit's Tips: If you sign up for an exercise class or a gym membership with your friends, you can help motivate each other to go.

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Tips For Exercising in the Humidity

FitSugar — Wed, 08 Aug 2007 04:00:00 -0700

Some people really enjoy working out in the heat under the summer sun. The weather is inspiring as are the other people outside exercising in the heat with you. There is plenty to look at too.

Warm weather is wonderful, but you've got to be careful when the temperature and humidity levels get too high. Here are some tips when exercising in the humidity:

Check the heat-index level. This is the number that takes into consideration the temperature and the humidity to determine how hot it actually feels outside. Check out the chart below - If you are exercising and the temp is 85°F and rising, and the humidity is 65% or more, you could be in danger of heatstroke.

Stay hydrated. Dehydration caused by excessive sweating can lead to heat exhaustion and heat stroke. Drink fluids before, during, and after exercise even if you don't feel thirsty. Make sure to pack a water bottle with you while you're out - I like to fill mine with tons of ice and a little water. I put some cubes in my mouth and in my sports bra, and I make sure to take sips of ice water every 5-10 minutes.

To see the other important tips read more

Avoid direct sunlight. Wear a hat, or workout in shaded areas.
Wear loose-fitting, light-colored, and lightweight clothes.
Exercise at cooler times of the day, early in the morning or late at night.
Go easy. Whether you are running, biking, or hiking, slow down your pace and take intervals of rest and recovery.
Try to use water in your workout routine. Go kayaking, swimming, windsurfing, water skiing, or wakeboarding. You'll be using your muscles and getting your heart pumping, but you won't be staying cool.

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Swimming Hole Safety

FitSugar — Sat, 07 Jul 2007 02:00:00 -0700

Finding a swimming hole or gorge is like finding a treasure. They are a great way to cool off on a hot day if you can't get to a pool, beach, or lake. You should stick to the ones that people have been to or check out this website to find a swimming hole near you.

Unfortunately many injuries and deaths result from people acting careless or just being unaware. Here are some tips so you can enjoy the crisp water while keeping safe:

Always swim with a buddy and let others know where you are going that day.
Never dive head first - you don't want to risk paralysis from a broken back or head injury.
Wear water shoes to protect your feet from sharp rocks or broken glass. They're also good for gripping when you're trying to walk up a slippery rock to get out of the water.
Never stand directly under a waterfall - as sexy as it may seem, a rock could fall on your head.
Don't climb above or alongside a waterfall - you could fall since the rocks may be slippery or unstable.
Don't put your feet or hands in places you can't see. Snakes?
As fun as it may seem (since "everyone is doing it"), do NOT jump from severe heights into the water since the depths of swimming holes are unpredictable.

Fit's Tips: After your swimming hole excursion, be sure to have someone check you for ticks.

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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?

Swim like a Fish: Neoprene Water Gloves

FitSugar — Thu, 15 Mar 2007 02:30:00 -0700

Swimming is one of my favorite ways to workout on the weekends. It's far less taxing on your muscles and joints than running, but you're still getting a great (and fun) workout.

If you want to get an even better workout next time you hit the pool, think about using some aquatic accessories like water gloves. These heavy-duty open finger Neoprene Water Gloves ($11.95) add just enough resistance to help increase your heart rate during aquatic exercises. The gloves have a "rubber-like" palm and secure Velcro closure for easy on and off. Unlike many swimming accessories like a kick board and flippers, they are small enough that you can just throw them in your gym bag,

Buy yourself a pair from Power Systems online. I know most gyms supply flippers, kick boards and hand paddles and that heavy chlorine usage at most pools make sharing water accessories less gross than it could be, but it's still nice to have your own stuff.

Luna Bar Women's Triathlon

FitSugar — Wed, 24 Jan 2007 11:35:00 -0800

The Luna Bar Women's Triathlon is back for its 4th year at Rancho Seco Park.

They're having the same friendly 1/2-mile swim in Rancho Seco Lake, followed by a beautiful scenic 16 mile bike ride on closed roads in the park, and it finishes with a fun 3 mile run.

The race is not until Sunday, August 26, 2007 - So you'll have plenty of time to start training for it.

You can register online - if you're in a relay team of 2 or 3, it costs $110, or $70 if you're doing the whole race solo. Check out the website for rules and details.

If completing a triathlon is top on your list, this would be a great one. Plus, all athletes receive a goody bag filled with Clif Bar products. Sounds good to me.

Swimming in the Winter?

FitSugar — Tue, 19 Dec 2006 12:02:00 -0800

I'm not talking about a Penguin Plunge here - there will be no jumping into freezing cold water in the middle of winter to raise money. I don't think I could ever do that.

I'm talking about joining a gym or YMCA that has a pool you can use to swim laps in for fitness.

Wintertime can be too cold for most of us to exercise outdoors, and swimming is just about the most excellent form of exercise you can do. It's a great cardio work out to get your heart pumping - but you can't overheat because the water keeps you cool.

It combines breath work and strength training, while having very low stress on your joints and bones.

It's great for people who have knee pain or injuries from running, so you can still work your total body without pounding your feet into the pavement.

All you need are the obvious things - a pool, a swimsuit and a pair of goggles to protect your eyes from the chlorine. See you in the pool.

Fit's Tips: If you're going to be swimming consistently a few times every week, you want a bathing suit that'll be comfortable and will last. Try to find a suit that is chlorine resistant, because after time, exposure to chlorine can ruin the stretch fibers of a regular bathing suit, which can make it sag - not what we're going for here.

The Skinny on Swimming Terms

FitSugar — Wed, 22 Jul 2009 14:37:05 -0700

If you feel like you're underwater when it comes to pool distances, swimming lingo, and lane etiquette, then here is a short primer for you. I have put together a few swimming terms to help you navigate poolside life.

Distances

Length = Swim one length of the pool
Lap = Swim down and back, or two lengths
Swimmers mile = 1500 meters or 1650 yards
30 laps in the 25 meter lanes
33 laps in the 25 yard lanes

Lingo

Split a lane: Two swimmers share a lane, splitting the lane down the middle.
Circle: When three or more people share a lane, they swim down one side of the lane and back on the other. At most pools this is done in a counter clockwise direction.
Pull: Put a buoy between your legs and just use your arms to "pull" yourself through the water.

Learn some etiquette too.

Swim Tip: Swim Downhill

FitSugar — Wed, 29 Apr 2009 03:30:00 -0700

There are times when I feel that if humans were meant to swim, we would have gills. Getting over the awkwardness of propelling yourself through water is all about technique. One simple piece of technical advice I can offer is to "swim downhill" when swimming lap after lap of freestyle. It sounds crazy since pools are flat, but the image helps you become more hydrodynamic.

Most of us swim as if we're going uphill, with the pelvis lower in the water than the head. From teaching Pilates I know that the head position will affect the position of the pelvis. Putting your head halfway in the water, instead of just to your hairline, works wonders for aligning the pelvis, spine, and skull. Simply put, look at the bottom of the pool instead of the wall. Fear not about running into the wall. The bottoma of most lap pools have lines painted on the bottom to warn you that the wall is near.

Try it next time you are at the pool. Just imagine you are swimming downhill. It's kind of trippy - the bottom of the pool starts to look like it has a slant to it.

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