FitSugar

Now Is the Time to Get Ready For the Slopes

FitSugar — Thu, 19 Nov 2009 08:00:41 -0800

Even though we're in the middle of Fall and I've yet to see any real signs of snow, experts say now is the time to get your butt in gear for Winter sports. Days on the slopes can be long and require a good amount of endurance, especially if you're the type who likes to visit the mountains for an extended weekend or even longer.

Veteran Winter Olympic athletes like ski racer Daron Rahlves and snowboarder Elena Hight recommend doing specific training for Winter sports six to eight weeks before the season starts. They say the key to lasting all day, weekend, or week on the slopes is to work on flexibility, strength, and cardio. A good mix of this will ensure you can snowboard from sunup to sundown. Being in tip-top shape will also help cut down on injuries.

An article in the San Francisco Chronicle asked a group of Winter Olympians and trainers their advice on getting in shape for Winter sports. Here's some of their advice.

Stretch for 15-20 minutes every day or do 10 minutes of sun salutations. Skiers should focus on their lower bodies, while snowboarders should focus on their upper and lower areas.
Two to three times a week, focus on strength training with emphasis on your quads, hamstrings, and core muscles. Keeping your legs and core strong helps with balance and endurance, and helps cut down on ACL injuries. If you can, use kettlebells and also make sure to do tons of squats, leg curls, and lunges.
Do some sort of aerobic activity for at least 15 minutes every day, keeping your heart rate elevated the entire time.

Sounds doable to me. Who's hungry for powder?

Work It at Home: Just You and a Deck of Cards

FitSugar — Wed, 07 Jan 2009 05:30:00 -0800

Mixing up your fitness routine keeps boredom at bay, and I have a total body workout that is all about variety. This at-home workout will have you sweating in no time and it's always challenging. All you need to get started is a deck of cards, so dig yours out of the junk drawer and get your move on.

The workout involves circuits of push-ups, sit-ups, and squat jumps, and the deck of cards keeps you guessing at the number of repetitions. Here's the gist: Flip over the first card. Let's say it's a 10. Your first circuit will be 10 push-ups, 10 sit-ups, and 10 squat jumps. Flip over the next card, and repeat the circuit but change the reps according to the number on the card.

To find out ways to make this workout more interesting and challenging, read more.

There's not much you can do to change the squat jumps, but there are endless possibilities when it comes to sit-ups and push-ups. Consider doing some push-ups more slowly, try the one elbow in, one elbow out variation, and maybe include the triple clap push-ups you've been working on. As for the sit-ups segment, any challenging abdominal exercise would be a great substitution for the traditional sit-up.

Don't feel like you need to tear through an entire deck of cards on your first try; in fact, half the deck is pretty intense. You may initially get through a fraction of the cards, but challenge yourself by adding another card or two each time you take on this workout.

Source

Swimming in the Winter?

FitSugar — Tue, 19 Dec 2006 12:02:00 -0800

I'm not talking about a Penguin Plunge here - there will be no jumping into freezing cold water in the middle of winter to raise money. I don't think I could ever do that.

I'm talking about joining a gym or YMCA that has a pool you can use to swim laps in for fitness.

Wintertime can be too cold for most of us to exercise outdoors, and swimming is just about the most excellent form of exercise you can do. It's a great cardio work out to get your heart pumping - but you can't overheat because the water keeps you cool.

It combines breath work and strength training, while having very low stress on your joints and bones.

It's great for people who have knee pain or injuries from running, so you can still work your total body without pounding your feet into the pavement.

All you need are the obvious things - a pool, a swimsuit and a pair of goggles to protect your eyes from the chlorine. See you in the pool.

Fit's Tips: If you're going to be swimming consistently a few times every week, you want a bathing suit that'll be comfortable and will last. Try to find a suit that is chlorine resistant, because after time, exposure to chlorine can ruin the stretch fibers of a regular bathing suit, which can make it sag - not what we're going for here.

Fit Finding Follow Up: Winter Water Work Out

FitSugar — Fri, 29 Dec 2006 13:06:12 -0800

Swimming is one of my favorite exercises and with your Fit Finds I think I'd be both stylish and practical.

I started you out with this the basic training suit and asked you to find a swim cap, some goggles and a pair of flip flops.

I love the all pink accessories that crispet1 came up with.

View 3 Photos ›

I also like these groovy slip-ons by Keen found by Beaner - too bad that they don't come in a shade of pink. Who could resist this animal print cap that rubiala found?

View 2 Photos ›

Click here to see all the winter water work out accessories.

When Winter Rolls In, Don't Give Up on Working Out

FitSugar — Wed, 18 Nov 2009 13:30:52 -0800

It isn't hard to explain why our workouts get a little lackadaisical when Winter rolls in - 'cause, baby, it's cold outside - and it's pretty understandable that a lot of us lose our motivation to get outdoors for a run or a bike ride. So, how actually do people who work out through the Winter do it? An article from The New York Times reveals exactly that - and how some people manage to get up "the high activation energy" required to stay committed to fitness during the bitter Winter months.

Turns out, if you're new to fitness, you're more likely to give into a little workout hiatus when it gets colder and darker out. According to Janet Buckworth, an exercise physiologist at Ohio State University, it's the opposite for exercise veterans. “If you are beyond the point that you are learning how to exercise, you can’t imagine not running in bad weather,” she says. In fact, some exercise enthusiasts relish the challenge of an outdoor workout in Winter, even going on "epic" bike rides during snow storms and blizzards.

Regardless, you don't have to be an extremist to keep up a Winter workout routine. The key? Just get into something you could really stick with long-term. Choose a form of exercise that you're excited to do, and can keep up when Winter arrives. Group classes are great, and Buckworth recommends finding something you can do indoors, getting a friend to go with you, and even something as simple as updating your playlist with music you love to keep exercise fun and help you stay committed to your fitness regime.

Fit Finding: Swimming Gear for a Winter Water Work Out

FitSugar — Tue, 26 Dec 2006 13:14:15 -0800

Swimming...the surprise fitness activity of the winter does require a bit of gear to make your trip to the pool rewarding and fun. So just in case Santa didn't bring the necessary swim accessories to your home this Christmas, let's go Fit Finding to get some gear for the pool.

I'm going to start you off with this chlorine resistant training suit. I like the hot pink accents.

Not only do we need to find a pair of goggles, we are going to need a swim cap as well. Most pools require that folks with hair shoulder length or longer wear a swim cap. Plus a cap insulates your head, keeping you warm until you get your heart rate up. I also feel it is necessary to have a pair of flip flops for the pool - I just don't like walking barefoot on the tile.

Here's a few online stores that should have what we're looking for:

Speedo

AquaSphere

Swim 2000

Be sure to tag your Fit Finds with the works winter water work out.

To learn how to make a Fit Find, check out geeksugar's guide to saving to TeamSugar.

Do You Change Your Fitness Routine During the Fall?

FitSugar — Wed, 07 Oct 2009 08:00:30 -0700

Fall spells cooler weather and shorter days. As the seasons change, I notice that I change up my fitness routine quite a bit too. I stay indoors more and will opt for the rowing machine over an early morning bike ride.

What's most interesting to me is that I make the effort to wake up extra early to work out in the morning. Something about leaving work in the freezing dark dampens my fitness spirit.

What about you - do the Fall and Winter months affect your fitness routine?

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.

Whittle Your Waist With Side Planks

FitSugar — Mon, 26 Oct 2009 04:30:38 -0700

As we all begin to cozy up for Winter, let me remind you to keep working your core. The obliques, the abs on the sides of the torso, help stabilize you as well as tone your waist. Even though we can't spot reduce the love handles, you can tone the area with some side planks. Remember, the stronger your core the longer and harder you can run, dance, swim, lift and ride. Check out these five side planks.
Source: Getty

View Slideshow ›

Indoor Rock Climbing

FitSugar — Wed, 27 Dec 2006 07:28:32 -0800

If cold weather is forcing you to move your work out indoors, I think you should check out rock climbing. There are tons of rock climbing gyms with artificial structures made to look and feel like real walls of rock. Learning to rock climb indoors is safe and controlled - a great start if you're looking to rock climb outdoors someday.

Not only does it do an amazing job of strengthening your upper body and your legs - rock climbing is great for women because our center of gravity is at our hips. This makes us really great at maneuvering our bodies up the wall with grace and efficiency.

Check out your local Climbing Gym and sign up for a beginner class which emphasizes the basics of climbing equipment, knot tying, safe climbing practices, and belaying. You'll pay a flat fee for the lessons and any equipment you may need such as shoes and a harness.

Some places even offer Women Only classes taught by women that offer a supportive environment for learning and perfecting climbing skills.

Fit's Tips: Check out this site to find a rock climbing wall or gym near you.