FitSugar

Go Kayaking to Strengthen Core and Upper Body

FitSugar — Mon, 13 Jul 2009 12:00:56 -0700

If you're too hot to run, bike, or hike outside, but you still want to enjoy the Summer weather, exercising on water is a great way to beat the heat. Kayaking is one of my favorite water sports because it's safe to do alone, or if you prefer some company, you can kayak with a group of people.

The paddling action will effectively tone your arms, back, and abs. Sitting upright will also increase flexibility in your hamstrings and improve your posture. It's a great complement if you're a runner or biker, since most of the work is done by your upper body and back. You can paddle hard to burn calories and work your muscles, and if you get tired, you can slow down or take a break and just let the current float you along. The best part is that if you get hot, you can jump in the water for instant refreshment.

To find out how to get started read more.

Rent a kayak at a nearby lake, river, or bay, and it'll cost between $20 and $40, depending on how long you want to stay out and what type of kayak you rent. I recommend taking a lesson or class to learn how to paddle efficiently, and to also get tips on how to get in and out of your kayak while in the water. Go when it's not windy, so the water will be less choppy. Wear waterproof sunscreen and a hat to protect your skin.

If you love kayaking, consider buying one. Ones made out of plastic will be less expensive than fiberglass kayaks, but they'll also be heavier and harder to repair if it gets damaged by rocks. If you want one that's even lighter, they make kayaks out of kevlar, graphite, or carbon fiber. One of these kayaks will cost between $400 and $2,000, and that's not including the paddle. If that's too steep, many gear shops will sell used kayaks for much cheaper.

Exercise Plan: 100 Push-Ups in 6 Weeks

FitSugar — Fri, 25 Jul 2008 10:00:00 -0700

There's the 8-week Couch to 5K running program and the Zero to a Mile six-week swim program, and now there's a push-up plan for you to follow. It is guaranteed to increase your upper body strength in a month and a half. The goal? One hundred consecutive push-ups! I can see you smiling through the blogosphere.

It doesn't matter how push-up proficient you are right now. If you follow the six-week program, 100 consecutive push-ups are in your near future. If you're serious about toning your upper body then read more.

Before starting the program, you need to determine where you rank strength-wise. Complete as many push-ups as you can. For example, if you can do 10 push-ups, you're in Rank 2. If you fall into Rank 1, you may want to consider doing the alternative push-ups instead, with your knees are on the ground (these still work your upper body). If you ranked 6 or 7, you may want to do more difficult push-ups where your legs are on an incline.

The plan requires that you work out three days a week, resting between each day (so Monday, Wednesday, Friday works well). For each workout, you complete five sets of push-ups at your level, and each day, you progressively increase the number you can accomplish. At the end of the six weeks, you should be strong enough to take on the final test and execute 100 push-ups. To find out more details about this training program, check out the onehundredpushups website.

Are you going to do it? I am. So drop and give me as many as you can.

Source

Class Act: Kranking

FitSugar — Wed, 19 Dec 2007 11:45:00 -0800

Looking for a new group class that will whip your butt, er arms, into shape?

Kranking is here! Performed on a Krankcycle - an upper-body, stationary handcycle that utilizes an adjustable, variable-resistance mechanism connected to a floating flywheel - Kranking is a new way to train that focuses solely on upper-body cardiovascular training. Kranking is a great cardiovascular complement to anyone's workout, but especially those who have bad knees, ankles, etc., since the upper body is primarily used to get the workout. What's more? Kranking was created by the same guy who created spinning, a favorite among many. Kranking is offered at limited gyms nationwide, but you should definitely inquire with gyms near you to see if they offer the class. I'm trying to wiggle my way into a class at my gym, so I'll be sure to give a full report after I take it.

Inflatable Kayak: Cheap and a Great Workout

FitSugar — Fri, 17 Aug 2007 07:30:00 -0700

Kayaking is great exercise to do in the summer and early fall. Not only does it completely work your upper body, but you're near water so if you get overheated, you can always jump in. While cooling off, you can tread water, which will work your lower body. A complete body workout!

Kayaks can be rather pricey though, so if you don't want to spend a large chunk of change, check out the Coleman 2-Person Inflatable Touring Kayak.

This kayak comes with two 86" aluminum paddles, and is made out of tough 22 gauge PVC. It can hold two people comfortably (I love the back rests), or a capacity of 395 lbs. This little kayak also comes with a cargo net attached for storing sunscreen, water bottles and anything else little you may need.

It inflates easily (you'll need to buy a separate air pump) and grows to about 11' x 36' long. Plus it only weighs 22 lbs so it's great to pack along if you are camping near a lake. Order it from CampersLand on sale for $69.99.

Fit's Tips: My safety warning - This isn't a real kayak, so it's definitely not as durable or easy to steer. This should only be used for fun and short excursions on calm lakes.

What's the Deal With: Swimming Hand Paddles

FitSugar — Wed, 27 Jun 2007 09:30:00 -0700

Swimming is the best low impact exercise around. If you are looking to increase the intensity of your swimming workout, adding hand paddles is one to accomplish that.

Hand paddles come in many shapes and sizes, but most are a variation on the original plastic rectangular design with rubber tubing fasteners. There are some webbed gloves styles as well. Paddles come in different sizes depending on the hand size of the user, as well as desired increase in resistance. The bigger the paddle, the bigger the pull.

Hand paddles increase the amount of resistance you experience with each stroke, so your upper body works more. They also make the flaws of each stroke obvious, and thereby encourage good stroke technique. Hand paddles can, however, tweak shoulders since they can exaggerate bad technique. Remember moderation is key as you add new elements to your swimming fitness routine. Listen to your body, if something hurts - stop.

Weekend Workout: Biceps, Triceps, and Deltoids

FitSugar — Sat, 15 Aug 2009 03:30:00 -0700

If you're looking for a quick workout to target your upper arms, give this strength-training routine a try. You'll need a resistance band, a set of dumbbells, and a mat. Repeat all three exercises for a total of three rounds.

Resistance Band
Hammer Curls

Balancing Tricep
Kickback

Bent Over
Lateral Raises

Still itching for more? Check out these Weekend Workouts to learn how to tone other areas of your body.

Tips For Cleaning the Yard Without Breaking Your Back

FitSugar — Fri, 13 Nov 2009 14:30:53 -0800

The cool temps of Fall mean yard work for me. How about you? There are piles of fallen leaves to rake, and I also like to plant colorful flowers to brighten up the upcoming rainy Winter.

I'm sure many of you are knee-deep in yard work as well, and while it's a great way to burn some calories, you want to do it safely so you don't end up injuring your bod. Here are some tips.

Purchase a lightweight rake made out of plastic instead of metal. The plastic glides more easily on the grass compared to the metal, making less effort needed on your part.
When raking, keep your core stable and upright, and use your arms to pull the leaves toward you instead of hunching over. It'll tone your upper body and prevent pain in your back and neck.
If you have woods on your property, rake leaves into small piles that you carry away on a tarp. Don't try to pull too much at once, as that's a good way to strain a muscle. If you have to bag your leaves, bend your knees out to the sides and squat down to pick up piles instead of bending at your waist. This will work your booty and also prevent lower back pain.
If you have heavy things like tree stumps and rocks to clear off your lawn, use a wheelbarrow instead of carrying them yourself.
Bring a bottle of water outside and drink often. Even though you may not be at your gym, it's still a good workout.
Take breaks often. No need to do all three hours of lawn work at once. Do 20 minutes and then stretch for five. Also know when to call it a day. You can always do more yard work tomorrow.

The Ultimate Date: Indoor Rock Climbing

Fit Community — Tue, 10 Nov 2009 10:00:32 -0800

Women That Rock (Climb) community members Spacekatgal and her husband Spacekatdude give you their take on why indoor rock climbing makes a perfect fitness-inspired date.

Spacekatdude and I are married, so we're always looking for fun new things to do. Recently, we decided to give indoor rock climbing a shot! We totally loved it! We wanted to post a bit about it for newbies.

We each signed up for a $160 class, which included gym membership for two weeks. We got free equipment rental and a really great instructor named Nate that taught us the basics, focusing on safety. We were taught to tie our own knots and how to "belay" your partner safely, meaning how to catch them if they fall off the wall.

I will be honest and say it's a real trust building exercise. I love my husband dearly, but I also know it's in his nature to be distracted. It was a little hard for me to put my life into his hands and trust him to catch me if I fell. Throwing myself off the wall for the first time was very scary - but I quickly learned that I could count on him for this. Working as a team to guide the other person up the wall is both fun and good for your relationship!

It's also a great workout. Within a few weeks of rock climbing, I've greatly increased my upper body strength. If you have moxie, I would definitely say it's a sport you should try!

To hear Spacekatdude's perspective, read more.

A guy's perspective - Spacekatdude here. Rock climbing is awesome. It's not just a physical thing - it's very mental, as you try to figure out set paths up the wall, only being allowed to touch rock outcroppings of a particular color - very challenging. Whenever we go to the gym there are a lot of women there, and it's great to watch those who love the challenge and love to push themselves, I think that's awesome. Our instructor Nate also told us that it was great for kids - one of the best rock climbers he knew was an eight-year-old girl, who showed him some excellent routes during an outdoor climb.

I mentioned that climbing is a mental exercise. This is because you have to constantly concentrate on what you're doing. If you go in mentally weak or lazy, bad things can happen: I read of some climbers who went to Half Dome at Yosemite, all ready to hammer in their own ropes to descend from the top. But there were ropes already there, embedded in the rock, and they just used those. As they climbed down, the ropes gave way, and they fell to their deaths. So laziness has no place in rock climbing.

Also, as you climb, it's important to remember to use your feet for power, and not to try to pull yourself up by your arms. So the mental challenge is to keep concentrating the entire time you're roping yourself in, climbing, and belaying.

Share your climbing tales in the Women That Rock (Climb) group and spread the love! Not a climber? Be sure to take a look at our other community groups - there's something for everyone!

Source: Flickr User Charlie Brewer

Work Out: One-on-One Training With Jackie

FitSugar — Wed, 04 Nov 2009 12:30:35 -0800

I definitely was a fan of Jackie Warner's Bravo show, Work Out. And though I didn't always agree with the drama in her personal life, Warner's workout ethic is inspiring. I was recently given a copy of the fitness DVD, Workout: One-on-One Training With Jackie ($10) and the picture of Warner on the cover was enough to make me drop and give her 20. It's obvious that Warner works hard for her body, and that's enough for me to buy what she's selling.

Warner has designed an intense workout that focuses on upper body, lower body, and core. You can combine the three sections together for a grueling one-hour workout, or just focus on one area for about 20 minutes. Warner is great at talking you through the moves, and there are also modifications for beginners and the more advanced.

To hear more of my thoughts on Workout, read more.

I like my workouts to feel intense but to also fly by, and Warner provides that to a tee. Her workout offers a wide variety of moves with a lot of twists on the classics, and she offers little rest between them. Don't be fooled by how quickly time moves though, this is definitely an intense cross training workout - it combines alternating strength (you'll need hand weights) and cardio exercises. After doing this workout my abs were definitely sore the next day.

I think fans of Jillian Michaels 30 Day Shred will really appreciate Workout. They both move at the same pace and each trainer has a similar no-nonsense, but encouraging approach. Beginners might benefit from Warner's DVD a bit more though because unlike Michaels, she does a much better job at instructing. This was especially helpful during the exercises where weights are used.

My only beef with the DVD is that there were some segments in which all of her trainers did not participate. Instead of going off camera they sat in the background, which might be a little distracting or uninspiring for viewers. Despite that criticism I definitely recommend this DVD and can attest that my abs were still sore two days later!

How Well Do You Know Your Arms?

FitSugar — Tue, 27 Oct 2009 08:00:44 -0700

You use them to drive your car, carry your groceries, and do your favorite exercise, the push-up. OK, maybe push-ups don't top your list of how to have a fun workout, but we can agree that the upper body appendages known as arms are important. Take this quiz to see how well you know yours.

Take the quiz