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Fitness Gear for Your Yard

FitSugar — Fri, 08 Aug 2008 04:30:00 -0700

There are thousands of ways to play outside in the Summer months. Here are some fitness gear and games for your yard or a park BBQ that may not burn as many calories as going for an hour long bike ride, but they're fun for the whole family.
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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.

Weekend Functional Fitness: Winterizing Your Home and Yard

FitSugar — Sat, 08 Nov 2008 03:00:00 -0800

Getting prepared for Winter weather, be it rain or snow, is a chore few of us look forward to. I know I don't. There really is nothing appealing about cleaning the gutters, is there? As a means of self motivation, I decided to explore these tasks on a functional fitness level. Yeah, thinking that way actually motivates me. Here are some alternative ways to view all those Fall chores for prepping your house and yard for the Winter months:

Cleaning the gutters: My personal favorite, cleaning the gutters requires ladder climbing and walking on a pitched roof. These activities will challenge your sense of balance as well as your core.
Removing A/C window units: If you haven't already stored your window unit air conditioner, this is the weekend to do it. Not only will this work your arms as your carry the heavy A/C unit to its Winter resting place, but you get to practice your excellent safe lifting technique. Remember to keep your back neutral and lift with your legs. Thank goodness you do squats regularly, right?

Three more functional Fall chores, so read more.

Raking leaves: Save your lawn and plantings by raking fallen leaves. This can actually be a moderate aerobic activity depending on how aggressively you rake. Once again, you can certainly put your squatting technique to use as you bag all those leaves.
Clearing out garage: It is time to make room in your garage for your cars to avoid having to scrape upcoming snow and ice from your windshield. While making space in your garage, you might just notice your bike. I give you permission to take time off from your weekend chores to go for one last bike ride. Enjoy.
Plant bulbs: It is time to get your tulip bulbs planted before the frozen ground prevents you from digging. This is good upper body work, and if you work your spade quickly enough it can be aerobic, just like kranking (spin class for your arms).

Which of these activities will you be doing this weekend? Commiserate with me in the comments section below.

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Teri Hatcher and Friends Do the Nautica Malibu Tri

FitSugar — Mon, 14 Sep 2009 04:30:44 -0700

The Nautica Malibu Triathlon was held yesterday, and what makes this triathlon famous are the famous contestants that race it. Celebs often compete to raise money for the Childrens Hospital Los Angeles. Last year Jennifer Lopez competed, and training helped her lose some of her baby weight. This year Teri Hatcher competed to scratch a triathlon off her "bucket list."

She was joined by costar Felicty Huffman, who is a triathlon veteran, as is her husband William H. Macy, who also competed. Jeremy Piven, Mario Lopez, and 2007 Bachelor and Ironman athlete Andy Baldwin raced in the triathlon as well. The triathlon consisted of a 880-yard swim, an 18-mile bike ride, and a 4-mile run. Looks like everyone had fun and started their day with a great workout.

For shots of all these competitors, keep on reading.

Get It Up, Your Heart Rate That Is: Swimming

FitSugar — Mon, 27 Jul 2009 09:00:13 -0700

I know many runners and cyclists who though tempted by the triathlon ultimately skip these races because they're intimidated by the swim. I found a useful piece of advice about training for tris in, of all places, Runner's World.

Swimming, unlike running, is considered a "skill sport" similar to tennis or golf so technique is important. Taking lessons to hone your stroke is helpful, and long sessions of laps might not necessarily be the best way to train. Many tri coaches recommend interval training with sprints so you challenge your speed, before tiring and losing your form.

Here's a workout I have been doing lately. It is mostly freestyle, but I like to add a little backstroke to work my muscles in a different way.

Check out the workout.

Get It Up, Your Heart Rate, That Is: Sprint Intervals at the Track

FitSugar — Thu, 11 Jun 2009 10:00:00 -0700

Interval training is key for torching calories and increasing your speed. Intervals are tough, but they work your body and prepare you well for the races ahead - it is racing season, after all.

Even if you don't like to race, intervals are a great way to add spark to your running routine and help you move past a weight-loss plateau. I wish I could say that I love this workout, but that would be a lie. Just ask my running buddy to tell you how I curse when doing this interval sprint. I can, however, easily admit that I love how I feel afterward, and I love that I burn over 450 calories while doing it.

To see the workout, read more.

This interval training involves sprinting, so run as fast as you can. But this workout can be a little confusing, so before you start, mentally divide the track into four equal quarters since you will be running 100-yard sprints at different points around the track. This is not a beginner workout and you should have a strong running/aerobic fitness level before doing this workout.

Warmup
Four slow laps around the track
Dynamic warmup

20 high-knee marching steps
20 booty kicks
Skip 20 steps
Skip with kick 20 steps
20 heel walks
20 toe walks

Intervals
Jog 400 yards (one lap at most tracks)
Sprint 100 yards
Recover* 400 yards
Sprint 100 yards
Recover 300 yards
Sprint 100 yards
Recover 200 yards
Sprint 100 yards
Recover 100 yards
Sprint 100 yards
Recover 400 to 800 yards

Repeat workout one more time!

Cooldown
Jog two laps
Stretch

*You can walk or jog slowly during the recovery period

Try the workout and let me know what you think. Running intervals like this has definitely made my steady-paced, longer runs feel dreamy.

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The Skinny on Swimming Terms

FitSugar — Wed, 22 Jul 2009 14:37:05 -0700

If you feel like you're underwater when it comes to pool distances, swimming lingo, and lane etiquette, then here is a short primer for you. I have put together a few swimming terms to help you navigate poolside life.

Distances

Length = Swim one length of the pool
Lap = Swim down and back, or two lengths
Swimmers mile = 1500 meters or 1650 yards
30 laps in the 25 meter lanes
33 laps in the 25 yard lanes

Lingo

Split a lane: Two swimmers share a lane, splitting the lane down the middle.
Circle: When three or more people share a lane, they swim down one side of the lane and back on the other. At most pools this is done in a counter clockwise direction.
Pull: Put a buoy between your legs and just use your arms to "pull" yourself through the water.

Learn some etiquette too.

Get It Up, Your Heart Rate, That Is: Swimming

FitSugar — Tue, 30 Jun 2009 08:04:37 -0700

It's Summer, and that means pool time. Swimming for exercise is a great way to burn calories and stay cool, so I made a workout for you to try. It's a good idea to have your exercise plan in hand when you work out, so print this workout and take it to the pool.

Warmup:
100 yds freestyle - easy
100 yds pull* freestyle
50 yds kick** freestyle
50 yds kick backstroke
50 yds kick breaststroke

The Main Event:
200 yds freestyle (rest: 30)***
100 yds backstroke (rest: 15)
50 yds freestyle (rest: 10)
200 yds medley - your choice of strokes, mix it up

Cooldown:
100 yds kick medley - you choose strokes
100 yds freestyle - easy

TOTAL WORKOUT = 1,100 yards
Distance = .67 miles ( a swimmer's mile is 1,650 yards not 1,750)
Repeat the main event and add an extra 550 yards for a total of 1,650 yards, or a mile!

*Pull: Hold a buoy with your legs and use only your arms to swim
**Kick: Use a kickboard and use just your legs to power yourself across the pool
***Rest the listed amount between reps/laps

Does Eating Garlic Keep Away Mosquitoes?

FitSugar — Mon, 27 Jul 2009 03:30:20 -0700

"If you think you're too small to make a difference, you've never been in bed with a mosquito."

The buzzing of a mosquito can interfere with your sleep and the bites can ruin camping trips and barbecues. If you avoid chemicals found in DEET or other bug sprays, you may be looking for a more natural way to repel skeeters. You may have heard that eating garlic can do the trick. Find out if it's true.

My Spring Equinox Fitness Challenge: Swim Test

FitSugar — Thu, 21 May 2009 14:30:00 -0700

At the beginning of Spring I decided to set some fitness goals and to meet them I worked out with a trainer from Equinox Fitness. Having a trainer push you to work beyond what you think you can do is a wonderful way to work out. I learned a lot and hope I can continue to push myself.

My main goal was to improve my swimming, and lucky for me my trainer Hannah swam competitively in college - she even trained Tammy Jih winner of The Amazing Race.

Today, for my last session we timed my 300-yard swim and I shaved 32 seconds off my time. I was so pleased. I have also decreased the number of strokes to swim the length of the 25-yard pool; it was 30 when I started "swim lessons" well over a month ago, and I now use 25. See why this is important when you read more.

Using fewer strokes to cross the pool means you are swimming more effectively and efficiently - pulling/pushing more water with each stroke means you're working harder and have built strength. Secondly, the fewer times you need to rotate your arms over your head means less wear and tear on your shoulder joints.

Have you set any fitness goals for the season?

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