FitSugar

Hayden Panettiere Says "Save the Whales"

FitSugar — Mon, 22 Feb 2010 12:00:41 -0800

When I think of healthy, fit, and strong celebrities, Hayden Panettiere is one famous lady who comes to mind. How does she stay in shape? The Heroes actress lifts weights twice a week and runs 30 minutes or longer at least three days a week. But she doesn't do it to look and feel good. She does stay fit in order to stay strong and build endurance for diving. Yep, Hayden loves to free dive in the ocean (without scuba gear) and she told Self,

"I feel like I'm in the best shape of my life after a dive. Swimming works all your muscles - your core, glutes, quads, even the ones you didn't know you had, like the little ones in your feet and hands!"

Free diving sounds like a blast! Read what Hayden has to say about the state of cellulite and her body when you read more.

"When I exercise, I just feel good. I'm not a 6-foot-tall skinny model, and yes, I have cellulite, but I'm not going to apologize for my body. If you love your body, it will love you back. Confidence is beautiful."

Staying fit allows Hayden to be strong enough to swim with dolphins because she says, "You have to swim fast to keep up!" Not only does Hayden love to swim with the ocean's creatures, but she also swims for them. She's a spokeswoman for The Whaleman Foundation, an organization dedicated to protecting marine life, which she feels very strongly about.

Even though you probably know Hayden as Claire, the invincible cheerleader on Heroes, you can also see her in another fearless role in the documentary The Cove, where she joins a protest to prevent the capture and slaughter of whales and dolphins.

Check out this video clip of Hayden free diving with dolphins.

Just to warn you, parts of this video shows extremely graphic footage of animal brutality from The Cove.

How to Start: Work Up to Swimming a Mile

FitSugar — Mon, 01 Feb 2010 09:00:04 -0800

Triathlons are a popular fitness goal for 2010 for FitSugar readers, but I know many experienced runners who harbor deep fears of the swimming. While working out on land and in the water is completely different, they are great complements to one another as running and biking works the legs and swimming works the upper body. If you're ready to make friends with the pool, I have found a great beginner program to get you swimming a mile in six weeks.

Ruth Kazez's endurance building program, Zero – 1650: A Mile in Six Weeks, is to swimming what the Couch to 5k program is to running - I love fitness workout analogies.

Swimming, like running, takes some time to build up the endurance needed for lengthy workouts. With running, the first benchmark is the 5k, and with swimming it's a mile, which I learned from Kazes is 1650 yards, not 1760 yards (1500 meters). Curious to see what the first workout looks like? Then read more.

Here's an example of the workout for the first week, which you should complete three times in seven days.

4 x 100 yards – rest for 12 breaths (total = 400 yards, or 16 laps* in a 25 yard length pool)
4 x 50 yards – rest for 8 breaths (total = 200 yards, or 8 laps)
4 x 25 yards – rest for 4 breaths (total = 100 yards, or 4 laps)
Total: 700 yards

*My swim coach at Equinox schooled me that a lap is the length of a pool in swimmer speak. I had previously thought it was there and back, but no. A lap is a length.

I feel that twenty-eight laps are totally doable, right? Remember, that you take breaks between to catch your breath, which is similar to taking walking breaks when starting a running program. After swimming 100 yards, you take a rest to take 12 breaths. Then you repeat swimming 100 yards three more times, with breaks, until you complete the set. Each week you add 50 to 200 yards to your workout to slowly build up endurance and conquer the mile! Who's ready to take the plunge?

Swimmer Dara Torres Gets a New Lease on Her Knee

FitSugar — Wed, 16 Dec 2009 03:00:02 -0800

Last Summer, swimmer Dara Torres came home from the Olympics with three silver medals. An astounding feat for any athlete, but especially impressive since Torres was 41 when she competed in Beijing, making her the oldest woman to ever swim in the history of the games, and she was competing in pain. Days after her return from China, Dara had shoulder surgery to help alleviate shoulder pain caused from degenerative arthritis.

Unfortunately her pain and surgeries did not end there - knee pain due to missing cartilage made simple acts like going up and down stairs impossible. Although she would like to compete in the 2012 games, Dara said she would also like to chase her young daughter without pain. These are the reasons she underwent a radical and cutting edge (pun intended) knee surgery.

For details on her experimental surgery, read more.

Prior to the surgery, Dara's knee was mined for cartilage cells - 10,000 cells, which all together were about the size of three Tic-Tacs. Over several weeks, the cartilage cells multiplied in a lab to 50 million cells. In surgery, a patch was sewn over the gap in her knee where the cartilage was missing and the new cells were injected into the patch. An MRI done six weeks post-op reveals that cartilage is growing. Dara is back in the pool, although not kicking, and she will be holding off on weight training for months. Already feeling the benefits of "fixing" her knee, Torres says, "The competition, the swimming - that's so not even an issue compared to trying to be there for your daughter."

Leading a very physical life takes a toll on the body, but I think it's cool to hear about new surgical procedures to help heal age-old problems. Do you think she will compete in the 2012 Olympics?

Swimming Blind

FitSugar — Thu, 10 Dec 2009 10:00:33 -0800

When learning new physical skills, you sometimes need to train outside the box. In my quest to learn proper swimming technique, Hannah, my swim coach at Equinox, has had me swim dog paddle, told me to imagine I am a chicken roasting on a spit, and most recently, told me to swim with my eyes closed.

Like a trust exercise used in theater classes but in the water, I closed my eyes and swam a few laps in an attempt to really "feel the water." Under the watchful eye of Hannah, who poked me with a swim noodle when I swam too close to the wall or the rope, I moved slowly through the water. Was it freaky? Yes. Was it fun? Yes. Did I feel really feel the water? Yes. I finally could really feel the difference between the way my right and left arm stroke. I do not recommend trying this on your own; swimming with your eyes closed is simply not safe (that may seem obvious, but the mother in me likes to state the obvious when it comes to safety). The bottom line: When learning a new skill, I highly recommend booking a few sessions with an expert, whether you're learning how to really swim or to ski. Good instruction is worth the investment.

Swimming Tip: Mind Your Hands

FitSugar — Tue, 24 Nov 2009 14:36:12 -0800

I have been swimming for pleasure and exercise since I was a kid, but working with my Equinox swim coach Hannah, I am learning the devil is in the details. And those details extend all the way down to your fingertips. Swimming is really technical: along with breaking down my freestyle stroke, from my breathing to my head placement, I have been working on my hands. Here are a few tips Hannah has taught me that I wanted to share with you.

With your elbow high, you fingers enter the water like your hand is diving into a mail slot as you reach out and long.
Put pressure in your fingertips as you begin to catch the water as soon as you begin to pull.
Your fingers should be neither spread apart or clamped shut. Think of your fingers as being straight yet relaxed.

Swimming For Weight Loss?

FitSugar — Tue, 13 Oct 2009 13:30:25 -0700

Swimming has gotten a bad rap as an exercise for weight loss. Unlike running, which curbs your appetite, swimming seems to increase it.

Studies comparing swimming with walking and cycling weight-loss programs found that swimmers gained five pounds on average, while the other two groups lost between 17 and 19 pounds. The culprit seems to be the increased appetite that follows working out in water, since swimming lowers your body temp and the body crave calories to help heat it back up. Plus the swimmers weight gain could be attributed to an increase in lean muscle mass, which would have changed their body composition without weight loss.

See how I think you can make swimming part of your weight-loss plan, when you read more.
If you are swimming for weight loss, I don't believe you should give up on the pool entirely - swimming is a great full-body exercise. I do think you should add some cardio training on land. I am a firm believer in cross-training, so adding strength training and walking or running will help burn calories as well as build bone density, which is another benefit of weight-bearing exercises that you miss out on when swimming. When you do finish a swim workout, take a sauna, a steam, hot tub, or a hot shower to help heat your body. Also try sipping on some hot herbal tea as a post-workout drink.

Check Your Breath

FitSugar — Wed, 30 Sep 2009 14:40:16 -0700

Breathing is fundamental to every form of exercise I can think of; the first concept I teach new Pilates clients is how to breathe. I might know this intellectually, but Hannah my swim coach at Equinox decided my freestyle breathing needed an overhaul.

To prove her point, she even took a video of my form. Since my swim lesson last week, I have been paying extra attention to my breathing in all forms of exercise, from yoga to running, as well as when I am in the pool and I urge you to check your own breath. Are you unconsciously holding it at any point when you're working out? Are you raising your shoulders to inhale? When you inhale are you only filling the top portion of your lungs? This is a great little tool and if you're feeling bored with your workout, it gives you something productive to work with rather than watching the clock.

Natalie Coughlin: From the Olympics to DWTS

FitSugar — Tue, 29 Sep 2009 05:50:41 -0700

Last season on Dancing With the Stars, we saw gold medal gymnast Shawn Johnson win gold, and this year we're watching Olympic swimmer Natalie Coughlin compete on land.

She made it through the first week, dancing a salsa with Alec Mazo and wowed us last night with her quick step. Although busy dancing and rehearsing, Natalie took time out of her day to answer a few questions on topics ranging from Pilates to her opinion on the ban on high-tech swimsuits.

To learn what Natalie has to say, just read more.

FitSugar: I have read that you do Pilates. How does this method of exercise help your swimming? Since it is somewhat dance-based, do you think it will help you on DWTS?
Natalie Coughlin: Pilates is an awesome cross-training exercise for any sport because it focuses on functional movement. It relies on strength along with flexibility, which is perfect for both swimming and dance. My two favorite pieces of equipment are the Balanced Body Exo Chair and Pilates Arc. I personally own both, and they make a nice addition to my home gym.

FS: I loved your "I'm a runner" piece in Runner's World. Do you still run regularly? Do you ever participate in road races? Were you able to run before your wedding ceremony?
NC: My first and only road race was the H2O Audio Surf Monkey last month, which was a 5K run on a mixture of sand, cobbled rock, and pier. It was so much fun, although I had no idea how to run on sand or cobbled rock! A few days before my wedding, I got a little overzealous with my running and ended up straining my right obliques, which forced me to take a bit of a break. Oops! I still love running, but I'm currently spending five to six-plus hours dancing every day, so I'm taking a break. I don't think it would be a good idea to add any unnecessary stress to my feet or legs.

FS:Your swimming career has spanned two Olympics, and you're planning to compete in 2012 - how do you maintain focus in training over those four-year periods?
NC: My focus is constantly evolving. I took three months off immediately following the Athens Games and returned to competition with a series of two-day meets throughout the world. The short format of the meets along with the world travel kept me motivated and interested in swimming. After Beijing, I needed a much longer break both mentally and physically because I have been competing for 21 years now! Dancing With the Stars is providing me with an amazing competitive outlet in something so different than my sport.

FSWhat's your favorite core exercise?
NC: I use the TRX suspension system for strength training and I absolutely love the atomic push-up because it's a killer exercise that works your entire core and upper body.

FS: Is your running playlist different from your swimming playlist? If so, how?
NC: Nope! They're usually the same, but it changes depending on my mood. It can be anything from pop, rock, alternative, to hip-hop . . . and H2O Audio's new Interval lets me listen to multiple playlists in the water or while I'm out on a run.

FS: Swimming can be hard on the skin and hair. What are your go-to beauty products postswim?
NC: Oh dear! I love products . . . Pureology for my hair, Kinesys sunscreen for my face/body preswimming, Palmer's Cocoa Butter for my body post-swimming, and Oil of Olay SPF 15 for my face.

FS: How do you feel about the ban on high-tech swimsuits?
NC: I think it's a good idea because our sport can now get back to the swimming and eliminate the distraction of "who are you wearing?" Eliminating zippers and legs is strange because both have been a part of many of the suits for over a decade. Either way, I'm happy.

Learn to Love: Backstroke

FitSugar — Thu, 30 Jul 2009 10:00:32 -0700

As a child who refused to swim because of a strong fear that sharks might live in my swimming pool, my relationship with swimming has come a long way. I now consider it one of my favorite ways to get my heart rate up. One lasting emotional holdout was the backstroke; I just didn't like it. These days, however, I am loving it.

I find the backstroke to be the perfect antidote to hunching over a computer all day. Backstroke opens my chest and I feel my entire body lengthening out as I reach back to pull the water forward. Swimming backstroke outside in the early morning or evening allows me to enjoy a view of the sky. Freestyle and backstroke are perfect complements to each other, working opposite muscle groups. I like to use backstroke as a break when training for swims with lap after lap of freestyle. How do you feel about backstroke? Do you love it or hate it?

Golden Boy Phelps Gets Silver

FitSugar — Wed, 29 Jul 2009 10:40:11 -0700

After breaking world records left and right, and taking home a record-setting eight gold medals from Beijing, Michael Phelps came in second place.

This is his first loss in four years in an individual race at a major international meet. German swimmer Paul Biederman bested Phelps in the 200-meter freestyle buy 1:22 seconds. Biederman placed sixth in this event in the Olympics last August. Needless to say, Phelps was upset by this upset. He told reporters,

Deep down inside, I can't be mad. I can't be disappointed. Paul swam a great race. He split that 200 free pretty much perfect. I didn't have anything in the last 50. And when he pulled away from me, I kind of got left pretty quick.

The high-tech swimsuit controversy continues, though. To see how, read more.

Earlier in the week FINA, the international governing board of competitive swimming, decided to regulate both the type and amount of fabric swimmers are allowed to wear in competition. The era of high-tech swimsuits ushered in by Speedo's LZR will end next April. Phelps competed wearing his high-tech suit, but the LZR is now considered old school. Swimsuit manufacturers, Arena and Jake, have created suits that contain even more impermeable panels making swimmers even more buoyant and streamline, and therefore faster. Phelps's coach, Bob Bowman, believes the newer suits are giving swimmers an unfair advantage and he wants a "level the playing field," ditching the high-tech suits. When asked if the swimmer or the suit out swam him, Phelps simply replied, "The swimmer."

What do you think?