FitSugar

Fit Tip: Try Pilates at Least Once

FitSugar — Fri, 22 Aug 2008 11:00:00 PDT

While I was doing bicep curls at the gym yesterday, I was reminded of how great Pilates is. Why, you may ask? Because so many Pilates fundamentals extend to other activities, so you can exercise better no matter what you're doing.

If you've never taken a Pilates class, I urge you to try it at least once so that you can apply the lessons to the rest of your fitness routine. For instance, Pilates focuses a great deal on breathing and control, both of which come in handy when strength training. The more you control your movements, the less prone you are to injury.

Even more useful is learning to suck in your abs (engage your deep abs), concentate on your core, and keep your spine neutral. This not only protects your back and improves posture but also helps build your ab muscles. After dabbling in Pilates, you'll learn that sucking in your abs during just about any activity - from weightlifting to canoing - can help you tighten your tummy and protect your back.

So give it a shot and see what you learn. Who knows? You may even find a new workout you love. Are you a Pilates fan? If so, tell me what it's taught you.

4 Reasons to Try TRX Suspension Training

Leta Shy — Tue, 07 Feb 2012 01:45:17 PST

It may have been developed for the Navy SEALs, but you don't have to be in secret-weapon shape to work out with TRX. The concept of the TRX suspension training is pretty basic: you use two cables on your feet or hands to partially suspend your body and use your own body weight as resistance. The muscle groups you work as well as how hard you work them all depend on the positioning of your body on the cables.

To find out more about the benefits of the workout, I spoke with Randy Hetrick, former Navy SEAL and current CEO and founder of TRX, at the unveiling of the newly expanded TRX Training Center in San Francisco, CA. If you've ever wondered about all those odd-looking straps hanging in your gym, read on to find out more about working out with TRX.

It's for anyone: So, who should do TRX? Everyone, Randy says. "People who like yoga and Pilates tend to like TRX because there are some crossovers. But it's also great for runners, cyclists, or anyone who is an endurance athlete and wants to have more strength training." Even reluctant "power lifters" are usually swayed by the workout once they see how effective it can be at building muscle, he says.
It's beginner-friendly: Another reason to try a TRX class - it's easy to tweak exercises to your own level of difficulty and ramp up when necessary. "It's all user-defined," Randy says. "You determine how hard or how easy you really want to go. So really advanced or really beginners can work out in the same class and get what's right for them."

Read on for more reasons to try TRX.

A Reader Answers: Can Exercise Help With Migraines?

Fit Community — Mon, 06 Feb 2012 01:52:16 PST

FitSugar reader JessicaSmithTV wanted to know: can exercise help with migraines? She asked an expert and posted the answer in our Fit Community.

Today's post comes to us from special guest contributor and medical expert Paul Rizzoli, MD, Assistant Professor of Neurology at Harvard Medical School:

When you’re prone to migraines you’re forced to think through whether or not something you do will invite a headache into your life. Exercise is definitely one of those things. Should you skip a workout because you feel a migraine coming on? Or is it better to push through in the hopes a little sweat will make you feel better?

Most headache specialists recommend exercise and an increase in overall physical activity to their patients. However, to date, there’s skimpy evidence to support the idea that working out actually guards against migraine attacks. A few studies have shown that taking regular exercise can reduce the severity, though not the number of headaches.

Keep reading to see what studies say about exercise and migraine relief after the break!

6 Unique Ways to Fend Off Illnesses and Avoid Medical Bills

Emily Co — Tue, 24 Jan 2012 13:57:16 PST

There are very few things that are worse than getting sick. Not only will you have pricey medical bills to pay, but you may also have to skip out on work. Fortunately, you can employ plenty of preventative methods to avoid falling ill. We've heard the usual "eat right and exercise" advice, so here are a couple of tactics that you may not have heard of:

Immune boosters in a pill: Although you've heard of the usual immune boosters like vegetables and fruits, there are a couple of holistic cures you might want to try. There's New Chapter's LifeShield Immunity ($20), which is a supplement made out of a combination of mycelium, fruiting bodies, spores, and extracellular compounds from tonic mushrooms.
Take ginseng with your vaccine: When you get a flu vaccine, try taking some ginseng with it so you'll bounce back from the effects of the vaccine. There was a study done in which only 13 percent of the group of participants who took ginseng with flu vaccinations caught colds vs. 37 percent of the placebo group.
Trick yourself psychologically: Don't discount old wives' remedies! Even if you don't have any scientific proof, perhaps the cures have some sort of psychological effect that results in physical effects. For example, a cure for cough that works for me is rubbing vapor rub over my feet and wearing socks at night. Another scientifically disproved treatment is Airborne, which somehow always fends off a cold when I feel one coming on.

Read on for more tips.

From the Community: the Best Exercise You Aren't Doing

Fit Community — Mon, 23 Jan 2012 01:10:46 PST

FitSugar community member (and fitness instructor) livinginthin has shared a how-to on an overlooked exercise that everyone should be doing.

Running, cycling, squatting, jumping, curling, crunches, and lunging - you do it all, right? Well, the one move you aren’t doing is probably the one that can keep you doing all those things (and more), pain and injury-free for a lifetime.

What is it? Dorsiflexion. In layperson’s terms, dorsiflexion is the action of the foot that occurs when you pull your toes back toward your shin, engaging the foot and ankle muscles (the tibialis anterior, extensor hallucis longus, and extensor digitorum longus).

Weak muscles in this part of the leg can cause everything from muscular imbalances to an impaired gait and even tripping and falling (as we age, we lose even more strength in this area, which makes it harder to step properly), says Dr. Yoav Suprun, PT, Dip. MDT, a certified personal trainer, physical therapist, and owner of SOBE Spine in Miami Beach, FL.

Learn what exercises you should be doing to combat these muscle strains, after the break!

The Best Indoor Workout Classes (Because It's Freezing Outside!)

Self — Wed, 18 Jan 2012 05:35:01 PST

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

There are lots (and I mean, lots) of reasons why my motivation to work out during the Winter plummets - from the snowy commute to freezing cold winds to the cold, dry air that hits my chest with such force that it becomes hard to breathe. (Ahem, there's a reason I sign up for races that are after September - this born-and-raised Floridian prefers to train outdoors during the Summer.)

But it is possible to sculpt, strengthen, and sweat (majorly sweat) without having to be freezing cold during the winter. So when the weather outside is frightful, head indoors for these top full-body workouts that will help ward off Winter weight:

Indoor cycling: Ruth Zukerman, cofounder of NYC's FlyWheel cycling studio, is heating things up indoors with her 45-minute, heart-racing classes. (Self favorite Jillian Michaels is even a recent investor in the company). "I wanted to be part of the most innovative and effective indoor cycling program, and that is FlyWheel. I am thrilled to join the FlyWheel team," Michaels said in a press release. What makes cycling such an effective alternative is that it's taking the fun full-body workout people love indoors, and instead of scenery, you'll stay motivated to challenge yourself thanks to encouraging instructors and a killer playlist. Flywheel has an awesome on-bike technology board that lets you compete against other riders in the class. Plus if you're looking to shape up before hitting the slopes, "indoor cycling is great preparation for all Winter sports, especially skiing and snowboarding. I know from personal experience that when I hit the slopes I don't tire out easily or suffer from the kind of après-ski muscle pain that most people do, and it's because of indoor cycling," Zukerman says.

Try this move: If you're riding an exercise bike at home or the gym, try some interval training. One thing we often do at Flywheel is a "Sprint Chorus," meaning we increase our RPMs to a sprint during the song's chorus and then revert to a cadence on the beat of the music as the chorus ends.

More best indoor workouts after the break.

Class Review: Sport Club LA's Aspen Ascent Gets You Mountain-Ready

Leta Shy — Mon, 26 Dec 2011 03:20:20 PST

If you live for the mountains during the Winter, your gym time probably includes exercises to strengthen your lower-body muscles and challenge your balance. Aspen Ascent, a new class at Sports Club LA locations, offers such a workout for skiers and snowboarders alike.

Like many strength-training cardio classes, Aspen Ascent focuses on circuit training with supersets grouped by muscle area, to pump up your heart rate while challenging your muscles. But Aspen Ascent is specifically designed for those who want to enhance their snow sport skills.

The class is divided into three sections: speed and agility, strength and balance, and core and flexibility. A short warmup period at the beginning includes light cardio, such as jumping jacks (my instructor had us do a set of always-exhausting mountain climbers afterward as well). Each of the three sections last between 10 to about 20 minutes, depending on the length of the class, which varies by location. After the core and flexibility section, which focuses on abs and yoga- and Pilates-inspired moves, there are a few minutes of cooldown to stretch your muscles.

Lunges and squats play an important role in Aspen Ascent, as do unstable surfaces to improve balance and upper body work, so many exercises mix a pair of weights with gliding discs. In my class we did two "runs" of every exercise - a short set for 30 seconds with a short break, followed by a minute of the same exercise and a longer break.

See what I thought about Aspen Ascent after the break.

5 Pilates DVDs For Beginners

Heather Dale — Fri, 16 Dec 2011 00:09:51 PST

Now that you've conquered the basics of yoga with these DVDs, it may be time to test the waters of Pilates. Or maybe you have someone on your holiday list this year that prefers working out in the comfort of her home and has always wanted to give Pilates a try? What's great about Pilates is that it can be practiced by a wide range of people - whether you're a runner, a professional athlete, or a senior citizen, its exercises can be modified to cater to all fitness levels. Here are five of my favorite DVDs that are the perfect place to start if you’re new to Pilates.

Source: Thinkstock

Holiday Wish Lists: Practical or Tacky?

LearnVest — Fri, 16 Dec 2011 00:15:58 PST

We're thrilled to present this smart LearnVest story here on Savvy!

Ah, the wish list.

It made a lovely debut when we were little, often addressed to a certain Mr. Claus. It had a good run for a few years, but retired itself in adulthood as the stuff of kids and dreams (with the exception of weddings and babies, when they take on the adult guise of “registry”).

And now that we are adults, wish lists (outside of those socially acceptable registries) are at best silly and at worst mercenary, right? That’s what many think.

Are We Becoming More Mercenary?

A recent New York Times story discussed the recent trend of the wish list-it’s back, along with more mercenary attitudes towards gift-giving, like a desire for gift cards instead of actual gifts. (According to the story, for the last five years, gift cards have been the most requested gift, according to National Retail Foundation surveys.) A study released earlier this year showed that people who receive gifts they had requested actually derive more pleasure from them and appreciate them more.

Read on for more on wishlists.

3 DIY Holiday Gifts For Germaphobes

Michele Foley — Tue, 13 Dec 2011 02:34:57 PST

Everyone loves getting gifts, especially when they're homemade. The extra effort that goes into making a DIY gift shows the recipient that you put a little extra thought and care into the finished product - not to mention a little elbow grease. Now that it's Winter, there's a lot of extra sniffling going on. Show the germaphobe in your life that you really get them by mixing up one of these DIY cleansers. Package it in a pretty bottle with a bow and you're done! All easy to make, you probably already own most of the ingredients.

Hand sanitizer: For times your germaphobe can't get to a sink, hand sanitizer is their best friend. Make your own to save on money and to cut down on waste. All it takes is some aloe vera gel and rubbing alcohol. You can also add tea tree oil to the mix, or, if you prefer something less antiseptic smelling, try lavender oil.
Yoga/Pilates mat cleaner: Exercise mats can get pretty gross, so everyone should be in the habit of cleaning them often. Surprise your germaphobic friend with a spray bottle of homemade mat cleaner. They can pop it into their gym bag and sanitize before and after every use.
Produce wash: Unfortunately, water is not enough to clean produce. To really get the germs off, you need produce wash made from water, vinegar, baking soda, and lemon.