FitSugar

Fit Tip: Use the Talk Test to Measure Your Workout's Intensity

Leta Shy — Wed, 14 Sep 2011 13:43:46 PDT

When you exercise, how do you know if you're pushing yourself hard enough? Try the Talk Test - it's one of the best ways to measure your workout's intensity, according to a new study.

The Talk Test measures how easy or hard it is for you to hold a conversation while exercising to gauge how intense your workout really is (similar to the Rate of Perceived Exertion scale). To test its usefulness, researchers studied healthy adults by making them recite the Pledge of Allegiance while exercising at varying intensities. Then they compared the results - whether or not it was hard for the exercisers to recite the pledge - to established intensity guidelines to see how this often-used test actually compares to more definitive measurements like heart rate and maximum oxygen consumption. Researchers found that being able to talk comfortably while exercising correlated to the lowest end of the intensity scale, while struggling to speak when exercising matched up with the high end of the intensity scale.

Confirming the effectiveness of the Talk Test means that it's a quick and easy way for you to gauge how intense your workouts are, especially if you are new to fitness. "If you are beginning an exercise program and can still talk while you're exercising, you're doing OK," says Timothy Quinn, the study's lead researcher. "But if you really want to improve, you've got to push a little bit harder."

So grab a running buddy and gab all you want, but just make sure that when you want to up the intensity you're focusing on your workout, not the latest gossip!

Fit Tip: Finding "Moderate Intensity" For You

FitSugar — Mon, 10 Sep 2007 10:15:00 PDT

The new exercise guidelines recommend getting cardio exercise at moderate intensity. The question is what is moderate intensity for you - how do you find it and measure it? Well, Dr. Margolis, over at Yahoo Health has provided three ways to determine your intensity level.

The talk test. If you can hold an amiable conversation, then you are not working in the moderate intensity zone. You need to be breathing hard to be in this zone so a normal conversation should not be possible. Run by yourself? Then try singing with your playlist and if you can belt the entire chorus, you need to pick up the pace.
The "8 to 20" scale. Imagine a scale of intensity between 8 ad 20, with 8 being barely moving (like holding your toddler's hand while he or she navigates the early stages of walking) and 20 being working as hard as 007 in the "parkour/free running" scene in Casino Royale. You want to workout at and be able to maintain intensity of around 12.
Heart rate. Moderate-intensity exercise means working between 50 and 70 percent of your maximum heart rate. Check out the Fit Calculator to determine your numbers. You want to be work in the Endurance Training Mode - "going the distance."

Writing about all this makes me want to go for a run or a ride! See ya later!

Source

5 Workouts That Will Take You to the Max

Michele Foley — Tue, 31 Jan 2012 09:04:30 PST

One way to shake up a humdrum fitness routine is by going outside the box - way outside. (And I'm not talking about hitting the treadmill after a stint on the elliptical.) Push yourself to the limit with a workout that tests both your fears and physicality. It's amazing what you can do once you set your sights on something.

Todd Oldham to Bring Kid Made Modern to Target With New Line of Art Supplies

Rebecca M Gruber — Tue, 24 Jan 2012 10:04:55 PST

Art supplies and crafts collection, designed by a real-life designer, at Target prices? Sign me up! When Todd Oldham first published Kid Made Modern ($16) almost three years ago, he created a minirevolution in the world of arts and crafts. Inspired by the most influential midcentury artists - including Alexander Calder, Charles and Ray Eames, and Marimekko - he sought to teach lil ones about their creativity through 52 projects kids could do at home, everything from creating flowers out of wire (Calder) to making polka-dotted book covers using bubble wrap (Marimekko). The projects all used a combination of household items and store-bought crafting products.

This Spring the designer is expanding his drive to inspire creativity in kids through a new partnership with Target. On May 20, Target stores nationwide will introduce more than 50 Kid Made Modern art supplies and kits, all designed and tested by Oldham himself. I got a sneak peek at the line last week and can already tell you that it will be on your must-buy list! The beautifully made products - including crayons in various shapes and sizes (the pyramid one was my favorite!), board book-making kits, gorgeous wooden blocks primed for painting, and learn-to-sew kits that feature Charley Harper's gorgeous images - are all artfully packaged in recyclable boxes (many of which double as display cases) and will all be priced under $20 (talk about great birthday presents!).

Stay tuned for more details in May (including my interview with Todd as he walked me through his favorite products). Until then, take a peek at a few of the highlights from the line!

What's Yummy This Week

Camilla Salem — Sat, 21 Jan 2012 04:16:31 PST

Brush up on your culinary skills with this simple but lovely cutting technique
Ruth Reichl talks to us about the future of restaurant criticism
A look back at the second annual Good Food Awards
Test out your Chinese New Year food knowledge
Recapping 2012 Winter Fancy Foods Show and trends that were big this year
White bean dip is easy, healthy, and delicious
Paula Deen's decadent dishes may not be healthy, but they sure look tasty

Ways to Ramp Up Workouts For Holiday Indulging

Michele Foley — Fri, 23 Dec 2011 03:35:54 PST

Confession: I've thrown in the towel when it comes to healthy holiday eating. Between the cocktail parties, office treats, and elaborate dinners, it seems near impossible! To compensate for my indulgences, I am ramping up my fitness regimen. (Recent studies confirm that regular exercise minimizes weight gain that comes from a fatty, high-calorie diet.) If holiday indulgences also have the best of you, see which kind of calorie-torching workouts will give you the most bang for your buck during this season of indulgence.

Intense cardio: If you're looking to melt away fat, walking mindlessly on the treadmill isn't the most effective way to go. New research says that intense workouts are the key to weight loss and speeding up metabolism. Skip the recumbent bike and choose a spin class, cardio kickboxing or dance class, or run continuously on the treadmill at a challenging speed. The idea is to keep the heart rate up and feel so out of breath that you wouldn't be able to carry on a conversation. Need guidance? Use the talk test to gauge the intensity of your workout.
Interval training: If going at a fast pace for an entire workout seems daunting, opt for interval training instead. Whether you're running, biking, or on the elliptical, alternate back and forth between moderate and beyond-fast speeds. A recent study in the International Journal of Obesity confirms that interval training is key when it comes to getting rid of belly fat. Interval training also increases the after-burn effect. This means that post-exercise, your body burns more calories, even at rest or sleep, after doing intervals than after doing a steady paced workout. Check these examples of interval workouts to do on the elliptical, treadmill, and more.
Circuit training: Circuit training is the best of both worlds: a workout that mixes strength training with cardio. (This also makes it an effective workout to do when time is short.) Even though it may not seem like it, building muscle is key to losing weight. Since muscle tissue requires more energy to exist than other tissues (like fat), it burns more calories overall. Mixing it in with cardio keeps the heart rate up, meaning you kill two birds with one stone. Check out this 30-minute circuit workout.

Cool Capture: Stubborn Leaf

Kristy Korcz — Thu, 22 Dec 2011 01:38:07 PST

This sweet image was submitted to our Cool Capture Instagram challenge by kingsan64.

Have you been testing out your photography skills and have a snapshot you want to share? Submit your pics to our Cool Capture group, and your image may be featured on GeekSugar! Or submit your pics on Instagram for our Cool Capture Challenge. Right now, we're looking for cool window displays. Talk about window shopping!

Final Exam Tips For Mom Students

OnSugar Blog — Wed, 21 Dec 2011 11:27:15 PST

Need to cram for an exam? Whether you're a mom or just a full-time student, check out these tips that OnSugar blogger marybabysteps shared on The College Mom.

Wow, the end of the semester is actually here. Where'd the time go? I'm sure you're saying the same thing. With so much on your plate, you may be wondering how in the world you're going to find time to prepare for final exams, never mind how you'll actually manage to survive them. Trust me, mama, you can do this. Take a deep breath and consider these tips to help you get a handle on your test anxiety during this crazy time.

Schedule Study Time

I've talked about this aspect of time management, but it's especially important at finals to make sure you've set aside plenty of time for study. Write it down in your agenda or planner, and be sure to stick to it - just like any other appointment. You'll find that you're far less stressed if you know you've got the time set aside.

Break It Down

Decide which subjects are most difficult and tackle those first in your study session when your energy level is highest. Also keep in mind that it's impossible to study absolutely everything. Decide which topics are most likely to be on the exams and focus on those. Often professors will provide you with study guides. Take a moment to review the study guides, highlighting the topics that are toughest for you. Breaking things down always makes them seem less overwhelming.

More tips after the break.

Cool Capture: Lazer

Kristy Korcz — Wed, 21 Dec 2011 04:21:47 PST

This sweet image was submitted to our Cool Capture Instagram challenge by adizz.

Lazer doesn't want to get a cramp.

Cool Capture: Tiny Vintage Christmas

Kristy Korcz — Tue, 20 Dec 2011 04:46:09 PST

This sweet image was submitted to our Cool Capture Instagram challenge by amberpresley.