FitSugar

Gear Review: Perfect Pushup

FitSugar — Fri, 22 Aug 2008 13:00:00 PDT

One of the random benefits of having house guests is getting to play with the toys they accidentally leave behind. My cousin's fiancé is working on his upper body so he can wow us all at their upcoming wedding. One of the tools in his traveling fitness arsenal is the Perfect Pushup ($40). His forgetfulness was my chance to try this "as seen on TV" gizmo, which meant I did many reps of push-ups.

By gripping the handles, the Perfect Pushup definitely protects your wrists. Since you are also slightly elevated off the ground, you work your center in a different way too and this makes the push-up seem more challenging. Since the discs rotate, you can twist your shoulder joints you press back up to the plank, but trying to keep the discs still emphasizes the core engagement of the push-up. I liked using them, but for $40 bucks (plus shipping and handling) I think I will stick all my push-up variations and wrist stretches. What about you?

If you want to see how everyone's favorite trainer Danny Bonaduce uses the Perfect Pushup, well then just

More Kettlebell, Please! 4 Calorie-Torching Exercises

Leta Shy — Mon, 30 Jan 2012 09:53:58 PST

Kettlebell fans love the heavy round-shaped weights for a reason - kettlebell exercises combine cardio and strength training together for a time-saving calorie burn. The amount of calories you can burn using kettlebells can be amazingly high: a study by the American Council on Exercise found that the average person burns 272 calories in 20 minutes when doing kettlebell exercises. More research has found that regularly exercising with kettlebells significantly reduces back, neck, and shoulder pain by strengthening core and upper body muscles.

Does all that convince you to add more kettlebell to your life? Read on for tips on choosing the right kettlebell and four calorie-torching exercises to try.

Source: Thinkstock

What Not to Do in Wheel Pose

Jenny Sugar — Wed, 25 Jan 2012 13:33:14 PST

Doing Full Backbend, also known as Wheel pose, isn't exactly on the list of beginner moves. It's demanding both from a flexibility as well as a strength standpoint, so it's best to stick to Half Wheel, Camel, and other easier variations before trying your hand at Full Backbend. When you are ready, here are some things to keep in mind to ensure you're doing this heart-opening pose safely and comfortably.

Clenching your tush: It takes lower body strength to hold yourself up in Wheel, but that doesn't mean you need to clench your glutes. Focus on engaging your quads and calves to release tension in your bum, allowing your lower spine to relax and fully extend.

Keep reading to find out other mistakes you might be making in Full Backbend.

Go Deep Into Your Forward Bend

Jenny Sugar — Mon, 16 Jan 2012 00:10:41 PST

If you run, bike, ski, or sit at a desk all day, chances are your hamstrings are screaming for some attention. Get on the floor and give them what they crave - a seated forward bend. This pose looks simple enough, but here are some ways to increase that deep stretch in the backs of your legs.

Before folding forward, sit with your legs straight out in front of you. Take your right fingertips and pull the flesh of your glute up and away from the sit bone. Repeat on the: left hand moves left cheek. Moving the cushioning of your seat out of the way helps target your hamstrings more effectively in the stretch.
While still sitting upright, increase the stretch in the backs of your legs even further by gently pressing the backs of your knees into the floor. Flex your feet to also engage your calves and shins, but do keep your heels on the floor so you don't hyperextend your knees.
Actively roll both thighs inward, creating a more grounded base for your hips to hinge from. This action in the thighs also help keep the feet flat, as the pinky toe side of the foot has a tendency to curl away from you.

Continue reading to learn

How to Lose 5 Pounds in 5 Minutes

Self — Wed, 04 Jan 2012 04:05:05 PST

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

Pumpkin pie, Christmas cookies, potato latkes, mashed potatoes and gravy . . . We're all guilty of overindulging in December but getting back on track doesn't have to be as difficult as it sounds. It may take weeks to melt away those post-holiday pounds but it's easy to create the illusion you haven't gained an ounce simply by improving your posture.

"Most of us spend way too much time slumped in front of computers, slouched at steering wheels or vegging out in front of TVs," says fitness expert Liza Savage-Katz. "It collapses lung space which restricts our breath, affects our mood and cuts off proper nerve and blood supply to the brain."

To counteract these bad habits, Savage-Katz recommends a few "very simple exercises kind of like sucking in your stomach" to "carry your body as nature intended." You'll instantly look as if you've dropped five pounds. Add these three moves to your daily routine to "strengthen your abdominals, improve your posture and strengthen your back."

Get the moves 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.

What Not to Do in Chair Pose

Jenny Sugar — Thu, 08 Dec 2011 15:55:28 PST

Whether you have five or 50 yoga classes under your capris, Chair pose (aka Fierce) is one of the many basic postures you'll strike just about as often as Down Dog since it's the first pose in Sun Salutation B. As a yoga instructor, I've noticed some major no-nos that you'll want to avoid to prevent discomfort and to make sure you're getting the most out of the pose.

Weight too far forward: When you bend your knees and lower your hips into the pose, pretend you're about to sit down in an imaginary chair. This will remind you to keep your body weight back into your heels. Give your toes a little wiggle to make sure you're shifting toward the back of your feet and to release tension in your forefoot. Shifting back into your heels works your glutes and thighs more and will also prevent strain on the knees.

Keep reading to find out other mistakes you're making doing Chair pose.

5 Tips For Strength-Training Newbies

Jenny Sugar — Thu, 17 Nov 2011 02:20:15 PST

Aside from toned and sculpted muscles, strength training can also make you a better runner, cyclist, or swimmer. Increasing your muscle mass also increases your metabolism since muscles burn calories at a higher rate than fat. These are all great reasons to include strength training in your routine. If you're new to the scene, here are some helpful tips for beginners.

Start off nice and easy: You may have a goal of doing 50 push-ups or five pull-ups, but building your strength takes time. At first, start with lighter weights and less reps, and gradually increase as your body is ready.
Learn proper form:When starting out, it's important to learn proper form, which ensures that the exercises you're doing are effective while also preventing injuries. To do this, it's best to set up a few sessions with a personal trainer; aside from proper form, they'll also personalize your routine and show you moves to specifically target your weak areas.
There's more to strength training than dumbbells: Hand weights are inexpensive and easy to use and can strengthen every part of your body, but you'll get more out of your session (and prevent boredom) by mixing up your fitness equipment. Take advantage of your gym and use the machines, resistance bands, exercise balls, medicine balls, kettlebells, battle ropes, and TRX training system - whatever they have. Also peruse the class schedule and try out classes with name like Body Pump, Body Blitz, Cardio Sculpt and anything else specifically designed to tone and define muscles.

Continue reading for more essential tips and for links to five strength training workouts.

Don't Let These Minor Annoyances Ruin Your Workout

Leta Shy — Mon, 07 Nov 2011 14:43:46 PST

Some days you're just feeling out of sorts. And while you may not be super sick or nursing a serious injury, that feeling can be the perfect excuse when you want to skip your workout in favor of something less strenuous - like, say, a DVR session on the couch. Before you use those excuses, here are some ways to keep those minor daily annoyances from affecting your routine.

You're constantly tired: Fatigue can get the best of you, especially when it's time to exercise. It can be a lot easier to think that resting your body is a better option - and sometimes, taking a day to rest can be the best option. Most of the time, however, exercise is just what you need to feel both energized and to have a good night's sleep afterward. And if you find yourself staying up too late or battling with insomnia, here are more ways to help you destress and go to sleep.

Your back aches: It can be easy to think that you should just live with minor aches and pains, but what seem minor can be preventing you from wanting to be active. Instead of powering through those minor pains throughout the day, incorporate some preventative and relieving exercises to help your back feel its best. Yoga has been proven to relieve back pain; here are yoga poses for lower back pain, and some back and shoulder strengthening exercises that will prevent imbalances that lead to aches.

Read on for more remedies for antiworkout annoyances.

7 Ways to Tone Your Muscles Without Even Trying

Jenny Sugar — Thu, 03 Nov 2011 12:58:37 PDT

I'm always looking for ways to squeeze bits of exercise into my busy day. Even if doing push-ups on the bathroom counter after brushing my teeth only takes a couple minutes, it still takes some effort. Here are some ways you can tone up without even trying.

Take the stairs every time and skip the elevators since stepping up strengthens your lower body.
When walking or running on the treadmill, increase the incline slightly to tone your quads, glutes, and calves.
Carry a basket at the grocery store instead of pushing a cart to work your upper body.
If you have a desk job, sit on an exercise ball instead of a regular chair and you'll really feel it in your entire core.
Walk on your toes when getting ready for work to target your calves.
Use a baby carrier instead of a stroller when with your infant or toddler. A Moby wrap can comfortably hold up to 35 pounds, and wearing your baby is like wearing a weighted vest!
Don't just sit on the couch when chatting with your mom or best friend. Whether on the phone or in person, walk while talking to tone your legs.