FitSugar

Ways to Pep Up a Boring Walk

FitSugar — Fri, 14 Dec 2007 11:45:00 -0800

Walking is a great form of exercise because it's free, easy, low impact so you're less likely to get injured and can burn calories and tone your lower body at the same time. It's not the most exciting form of exercise though, so here are some ways to pep it up.

Trade iPods with a friend and listen to her music instead. It's bound to be different and might be just the thing to inspire you to walk faster.
If you don't have a buddy to walk with, talk on the phone while you walk. Catching up with a friend is a great way to pass the time.
Change your technique. Take big steps, walk sideways, walk diagonally, do walking lunges, walk backwards, or skip. This is great for the treadmill, too.
If you're outside, play a game with yourself. Like every time you see a red car, you walk as fast as you can until you see another red car.
If you're walking on a treadmill, keep a little notebook and a pencil close by so you can jot down ideas for your job or make a to-do list. If you're outside, it would be safer to use a portable tape recorder instead.
You can also read a book or magazine while walking on the treadmill (I wouldn't do this outside though).
Walk in a new place. Sometimes a change of environment is great inspiration. You can walk on a busy street that has lots of stores so you can window shop, or you can walk in the park or a mall and people watch.
Borrow someone's dog and take him for a walk. You'll appreciate the company and he'll appreciate the fresh air.

Do you have any other ideas? If so, please share them in the comments section below.

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Get it Up, Your Heart Rate That Is: Treadmill Series

FitSugar — Wed, 22 Aug 2007 07:30:00 -0700

Looking for something new to do on the treadmill that will get your heart rate up but not leave you feeling so bored? Try this fun interval walk/run workout the next time you're at the gym.

00:00-05:00 Warm-up, Walk 3.0 mph, Incline 1
05:00-10:00 Run 5.0 mph, Incline 1
10:00-15:00 Walk 3.5 mph, Incline 12
15:00-20:00 Run 5.5 mph, Incline 1
20:00-25:00 Walk 3.5 mph, Incline 12
25:00-30:00 Run 6.0 mph, Incline 1
30:00-35:00 Walk 3.5 mph, Incline 12
35:00-40:00 Cool-down, Walk 3.0 mph, Incline 1

Let me know what you think. The incline walking is a sure way for working that booty, which is always good. Does the above workout look too hard for your fitness level? Then for a slightly more beginner version, just read more

00:00-05:00 Warm-up, Walk 2.0 mph, Incline 1
05:00-10:00 Run 5.0 mph, Incline 1
10:00-15:00 Walk 2.5 mph, Incline 9
15:00-20:00 Run 5.0 mph, Incline 1
20:00-25:00 Walk 2.5 mph, Incline 9
25:00-30:00 Run 5.0 mph, Incline 1
30:00-35:00 Walk 2.5 mph, Incline 9
35:00-40:00 Cool-down, Walk 2.0 mph, Incline 1

Want to see other cardio workout ideas? Check out all my heart pumping routines here.
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OmniDirectional Treadmill

FitSugar — Wed, 15 Aug 2007 08:45:00 -0700

When the weather is bad, or you don't feel safe running or walking outside, treadmills are great. The only thing that's bad is that you are doing the same repetition of motions over and over again. You use all the same muscles, which is very unlike moving on actual terrain outdoors (and very boring too).

Check out this omnidirectional treadmill. A clever little Michigan-based company called Virtual Space Devices, Inc., has been working on this since 1996. It's a self-contained unit that allows you to walk or run in any direction you choose, without actually going anywhere. It will allow you to move with freedom, and say goodbye to the repetition of basic treadmills.

This could also be used for virtual video games, so kids (and adults) can get off the couch and be part of the game (while burning calories too). I'm not sure this will be hitting gyms or living rooms anytime soon, but just the thought of it is exciting. Check out the video - it's truly amazing.

You Asked: How to Survive Finals

FitSugar — Mon, 30 Apr 2007 14:30:00 -0700

It is finals season and surviving the crazy and rigorous study and exam schedule can be beyond difficult.

Here are a few suggestions and tips for you as you enter survival / study mode.

Routine: Stick to your normal sleeping, eating and exercising schedule as much as possible. This means don't suddenly up your caffeine intake, since it can interfere with your ability to sleep.
Take Breaks: Put your study materials down every two hours and relax. Let your eyes, brain and body take a rest. This will help you study for longer - I swear.
Exercise: Partake in some mellow form of exercise daily. Take a walk or a bike ride and let your mind wander, you might figure out a new argument to that 50 point essay question.
Eat Well: Eat balanced meals every day, and healthy snacks too. Don't short change yourself nutritionally, you are under serious stress and your body and brain need nutritious foods - not bags of Doritos balanced out by a cup of green tea.
Avoid the Munchies: If you are staying up way past your usual bedtime, chances are you will crave sugary, carbohydrate snacks since your brain needs carbs to function. Avoid the powdered sugar donuts from the vending machine and eat some complex carbs that you have prepared ahead of time (brown rice, quinoa) or eat some healthy whole grain cereal like Kashi. Who doesn't love a bowl of cereal at 1 a.m.?
Attitude: Keep a positive attitude. You are almost done and summer is almost here, and avoid the "nervous nellies" since anxiety can be contagious.

Good luck!!!!

"ACT"ivisim: LIVESTRONG Challenge

FitSugar — Fri, 13 Apr 2007 15:45:00 -0700

The 2007 LIVESTRONG Challenge is the Lance Armstrong Foundation's signature fundraising event, inspired by one of the toughest cancer patients on the planet. This annual series of cycling, running and walking events takes place in the following cities this year:

Philadelphia, PA - August 25-26
Portland, OR - September 29-30
Austin, TX - October 12-14

These events allow anyone to walk, run, ride, or volunteer to support people affected by cancer. To join the race, you must pay a registration fee of $50. In addition, you must also raise a minimum of $250 for the Lance Armstrong Foundation. You can sign up in a team, join an existing team, or go as an individual.

If you can't make it to one of these events, you can always show your support by purchasing LIVESTRONG gear - all the proceeds go to support cancer programs. Whether you just want to help out of the kindness of your heart, you know someone who has had cancer, or you yourself have, you can also donate money directly to the Lance Armstrong foundation.

Listen to the Lance Armstrong Foundation's Manifesto and there's no way you won't be able to join the fight against cancer.

MoonWalk - Uniting Against Breast Cancer

FitSugar — Thu, 15 Feb 2007 14:00:00 -0800

Walk the Walk is a charity committed to raising money and awareness for breast cancer research and cancer care. They are also passionate about encouraging women and men to become healthier, fitter, and to take charge of their own well being.

One of their fundraisers is called the MoonWalk. It's taking place on June 16, 2007, in Edinburgh, Scotland. Not only are the men and women power walking throughout the entire night, they are doing it wearing decorated bras to raise awareness for breast cancer.

You can go to their website to register.

Fit's Tips: If you won't be in Scotland for the MoonWalk, you can still help raise money for breast cancer. Host your own fundraiser event and donate all the proceeds to the Breast Cancer Fund.

Want to see a video about "The Moonlight Walk to Kingsley Vale." Then read more

They're not in their bras, but they are walking through the night to raise money for diagnostic equipment for breast cancer.

Picking Out Snowshoes

FitSugar — Wed, 17 Jan 2007 03:00:00 -0800

If you've ever rented a pair of snowshoes, you'll probably agree that it was really fun and fairly easy to get started.

But you can't rent forever. Here are some tips when buying your own snowshoes:

Know that they can be pretty expensive, depending on what you want. They range in price from $100 - $250.
Deciding what kind to buy depends on where you'll be tromping. You can get snowshoes for easy flat trails, steep and icy inclines, backcountry, and ones to run in.

Snowshoes are also made with different materials. Most are made with light-weight aluminum, but you can also get traditional ones made out of wood and rawhide.
There are also different bindings. There are ones that are made with durable fabric straps that adjust easily to any boot size. There are also bindings made out of plastic, that mold to your toes and heel for even more of a custom fit. Some have buckles and some have cinches for easy entrance and exit.
Snowshoe size is based on your total weight (you and your stuff).
Whatever snowshoes you choose, make sure you have really supportive and warm boots to wear with them. Bring those boots to the store and try on all types of snowshoes so you can get a feel for what you like.

I'm a big fan of Tubbs, so you might want to check those out. They'll even help you choose the right snowshoe for your needs.

You can look at their models online and then visit a dealer near you to try them on.

You'll be happy once you have your own pair, so you'll be ready to go snowshoeing as soon as the snow falls.

Holiday Binge

FitSugar — Mon, 25 Dec 2006 12:30:00 -0800

Christmas is a day loaded with special high caloric, rich in fat foods you wouldn't normally eat, at least not at one sitting. I just want to let you know that a little health help is on the way.

A recent study suggests that after a large meal high in fat, the best thing to do for your arteries is to go for a 45-minute walk. So while you may not have your healthy weight in mind, do it for your arteries. Try inviting others spending the day with you to walk too and bring the dog. I'm sure Fido is dying to get out of the house anyway.

Fit's Tip: While Fit suggests this method for potentially unavoidable high fattening meals like the Christmas goose, Fit highly suggests against making the binge-and-walk method a regular pattern.

What's the Deal With Race Walking?

FitSugar — Mon, 25 Aug 2008 08:00:00 -0700

One of the most fascinating events I watched during the Olympics - though not the most action-packed - was the men's 50-kilometer race walk. The route is more than 30 miles (that's longer than a marathon), and these guys were totally booking it; gold medalist Alex Schwazer of Italy finished in three hours and 37 minutes. The striding style is best described as jaunty: arms pumping, hips shaking, and feet always on the verge of breaking into a jog.

I found myself wondering, aren't they tempted to run? And what is it that separates walking from running when you are walking that fast? Since speed walking is very good for you - it can burn as many calories as jogging, and it's better for your joints - I decided to do some research into this event. To see what I learned, read more.

Proper form dictates that the arms bend at the elbows at a right angle.
Efficient arm movement is crucial for creating momentum. Race walkers relax their hands, keep their arms nearly flush with their sides, and swing the arms from the shoulders.
In Olympic race walking, a walker must always have his front foot down when the rear foot picks up. When the front foot hits the ground, the leg should also be straight.
Race walkers land heel-first, flexing the ankle on impact then rolling forward through the toes.
The walkers are monitored by judges who make sure the athletes have one foot on the ground at all times. If a competitor comes off the track too much, he will receive a warning. Three warnings will result in disqualification.
A walker can also be disqualified if he has both feet off the ground during the final 100 meters of a race, even if it's his first violation.

Did you guys watch any of the race walking? What went through your head?

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Walking Tip: Walk Backwards and Sideways

FitSugar — Thu, 04 Oct 2007 11:00:00 -0700

Most of us learned to walk when we were around one year old. We've been walking ever since, and quite frankly, I think we got it down. We're pros at the whole walking thing. It's a great mode of transportation, and brisk walking is also great exercise. Thirty minutes a day will help you stay healthy.

Regular walking can get pretty boring though, not only for your brain, but also for your muscles. Why not step it up a notch? Throw your body a curve ball the next time you go for a walk, and mix it up with this routine, either in your local park or on a treadmill:

First 5 minutes: moderate walking
Next 5 minutes: brisk walking
Next 5 minutes: backwards walking
Next 5 minutes: sideways walking with right leg leading
Next 5 minutes: sideways walking with left leg leading
Last 5 minutes: moderate walking

Sideways walking means that you start with your feet together, with the outside edge of your right foot facing forward. Take a step forward with your right foot, then step your left foot next to your right foot, and so on. Or you can get fancy and cross your left foot over or behind your right foot. This way really stretches and works your outer thighs. Have fun with it, and as long as you keep moving, you're burning calories.

Fit's Tips: When you're walking backwards, make sure to keep alternating which shoulder you're looking over, so you don't strain one side of your neck.

Looking for more treadmill inspiration? I never get tired of seeing the OK Go video posted by my gal Giggle.

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