http://www.fitsugar.com/ Healthy, happy you. en http://www.fitsugar.com/2554524 <p><span class="inline left"><img src="http://images.teamsugar.com/files/users/1/12981/50_2007/pump-incline.jpg" alt="" title="" class="right image preview" height="275" width="275"></span>There are a thousand and one ways to work out on a treadmill, but my favorite is intervals. Once you set your pace on the treadmill, you can't really cheat and slow down since the speed is constant. The set speed helps me push myself out of comfort zone, which is one of the elements of interval training. I like the following workout because the recovery time of a minute, at a slow speed, is just enough for my heart rate to go down and for me to rev myself for the next interval. We all know that <a href="http://www.fitsugar.com/2424316" >interval training can help you lose belly fat</a>.</p> <p>To check out the treadmill workout, just </p> <p><a href="http://www.fitsugar.com/2554524">read more</a></p> http://www.fitsugar.com/2554524#comment Get It Up intervals Running and Walking Workout Treadmill Workout Tue, 02 Dec 2008 05:30:00 -0800 FitSugar http://www.fitsugar.com/2554524 http://www.fitsugar.com/2487440 <p>Thanksgiving is still over two weeks away, and I already feel pressed for time. I came up with a time-saver cardio routine that combines two pieces of cardio equipment that also strengthen different parts of the body. These machines are also always free at the gym, which means no waiting around time. I'm talking about the StepMill and the rowing machine, two of my neglected faves at the gym. The StepMill gets my heart rate up while strengthening my legs, and the rowing machine keeps my heart rate up and strengthens my upper body from the palms of my hands to between my shoulder blades. Talk about doubling up!</p> <p><span class="inline left"><img src="http://images.teamsugar.com/files/upl1/1/12981/46_2008/4b5c1f55e084d12c_get-it-up.xlarger.jpg" alt="" title="" class="center image xlarger" height="228" width="400"></span></p> <p>I do want to encourage you all to experiment with the StepMill. I know many people find it intimidating, since it looks like an escalator going the opposite. But it is a great way to work your legs. Walking sideways on a StepMill, holding onto the handles of course, works the outsides and insides of the legs wonderfully — which in turn saves you even more time at the gym, since you won't have to strength-train those spots later. </p> <p>To see this 30-minute workout, </p> <p><a href="http://www.fitsugar.com/2487440">read more</a></p> http://www.fitsugar.com/2487440#comment Cardio Fitness Get It Up rowing workout stepmill workout timer saver workout Wed, 12 Nov 2008 05:30:00 -0800 FitSugar http://www.fitsugar.com/2487440 http://www.fitsugar.com/2396773 <p><span class="inline left"><img src="http://images.teamsugar.com/files/upl1/1/12981/43_2008/8218fdf0868cd4fc_biking.jpg" alt="" title="" class="right image xlarge" height="310" width="250"></span>Often overlooked at the gym in favor of equipment that requires you to stand, the exercise bike can still offer a powerful caloric burn and a great cardio workout. Intervals on the bike do both while also working to tone your legs. The trick when working out on an exercise bike is to make sure you have the machine set with enough resistance that you will not pedal yourself off the bike but not so much that you aren't able to sprint. </p> <p>I've been doing interval sprints on the exercise bike. Not only does mixing up the pace challenge my heart and lungs, but interval bike workouts also prevent boredom while pedaling but going nowhere. To see the workout, </p> <p><a href="http://www.fitsugar.com/2396773">read more</a></p> http://www.fitsugar.com/2396773#comment Bike Intervals Cardio Exercise Bike Workout Fitness Get It Up Interval Workout Mon, 27 Oct 2008 09:00:36 -0700 FitSugar http://www.fitsugar.com/2396773 http://www.fitsugar.com/2334828 <p><span class="inline center"><img src="http://images.teamsugar.com/files/users/1/12981/48_2007/kickboard.jpg" alt="" title="" class="center image preview" height="109" width="400"></span>Many of us are starting to move our workouts indoors. Temperatures are cooling off and daylight is becoming increasingly limited; the days are going to get even shorter. One way to move your cardio inside is swimming and here is a fun workout to try. Sprinting intervals are not just for running; they're great for the pool too. I suggest adding some sprints into your swimming workouts to keep things fresh and challenging. Check out this simple workout and try it next time you head to the pool. Better yet, <a href="http://www.fitsugar.com/2334828/print" >print it out</a> and use it as your excuse to head to the pool. I have even added some kicking sprints to target your legs too. </p> <p>To see the workout, just </p> <p><a href="http://www.fitsugar.com/2334828">read more</a></p> http://www.fitsugar.com/2334828#comment cardio routine Get It Up Interval Workout sprints Swimming Thu, 09 Oct 2008 05:30:00 -0700 FitSugar http://www.fitsugar.com/2334828 http://www.fitsugar.com/2119019 <p><span class="inline left"><img src="http://images.teamsugar.com/files/upl1/1/12981/40_2008/running-on-treadmill.larger.jpg" alt="" title="" class="right image larger" height="240" width="140"></span>Many runners dread hills and actively avoid them, which if you live in the SF Bay Area can be a rather difficult task. <a href="http://www.fitsugar.com/557941" >Running hills</a> is a great way to build both speed and stamina, so you shouldn't avoid those hills especially if you're training for a race. It is rare to find a course that is completely free of incline. Don't worry if hills are hard to come by in your neck of the woods, I created a nice entry level hill workout for the treadmill. It is a basic workout — a slow climb and a slow descent. The gradual increase of incline will help you build your hill running stamina. Feel free to play around with the elements — speed, incline and duration — to make the workout work for you.</p> <p>To see the hill treadmill run, just </p> <p><a href="http://www.fitsugar.com/2119019">read more</a></p> http://www.fitsugar.com/2119019#comment Fitness Get It Up Hill Workout Running Treadmill Workout Wed, 01 Oct 2008 03:30:00 -0700 FitSugar http://www.fitsugar.com/2119019 http://www.fitsugar.com/2070722 <p><span class="inline left"><img src="http://images.teamsugar.com/files/upl1/1/12981/39_2008/runbabyrun.jpg" alt="" title="" class="right image preview" height="379" width="150"></span>When you get right down to it, running is not about being comfortable; it's about pushing limits. Once you have been running for a while, to stay engaged in the repetitive act of putting one foot in front of the other, you have to challenge yourself. One such challenge is to run faster. This quest for speed is why so many running schedules contain a variety of runs. The long, slow run for endurance mixed with interval and tempo workouts for speed. </p> <p>A <a href="http://www.fitsugar.com/869686" >tempo run</a> is exciting and a little nerve-wracking because the goal is to work outside of your comfort zone, but at a steady pace unlike intervals where periods of pushing yourself hard are followed by a period of recovery. The one advantage of the tempo run is that it is short. This decrease in time hopefully makes up for the increase in sustained intensity. A tempo run is not sprinting, but as ultra marathoner <a href="http://www.fitsugar.com/tags/dean+karnazes" >Dean Karnazes</a> puts it " running comfortably hard." I know that sounds like an oxymoron, but trying to find that comfortable, yet hard pace will force you to challenge yourself while listening to your body. Experiment until you find a pace you can sustain without beginning to struggle. </p> <p>To see what your first tempo run should look like, just </p> <p><a href="http://www.fitsugar.com/2070722">read more</a></p> http://www.fitsugar.com/2070722#comment Fitness Get It Up Running Tempo Run Wed, 24 Sep 2008 05:30:00 -0700 FitSugar http://www.fitsugar.com/2070722 http://www.fitsugar.com/1945581 <p><span class="inline left"><img src="http://images.teamsugar.com/files/upl1/1/12981/37_2008/GET-IT-UP.jpg" alt="" title="" class="right image preview" height="276" width="291"></span>The elliptical is a great way to get in a quick cardio workout that is easy on your joints. It is a versatile machine too and you can reverse directions with ease. When I work out on an elliptical, I like to challenge my core by avoiding the handles. This little routine is no exception and only has you pushing the handles for a couple of intense sprints. This half hour workout is fun and will definitely help you get your heart rate up.</p> <p>To see the workout, just </p> <p><a href="http://www.fitsugar.com/1945581">read more</a></p> http://www.fitsugar.com/1945581#comment Cardio elliptical workout Fitness Get It Up Wed, 10 Sep 2008 05:30:00 -0700 FitSugar http://www.fitsugar.com/1945581 http://www.fitsugar.com/1896998 <p><span class="inline left"><img src="http://images.teamsugar.com/files/upl1/1/12981/35_2008/hiking.jpg" alt="" title="" class="left image preview" height="328" width="250"></span>If the heat of August is forcing you to move your workouts inside, you can still challenge yourself with virtual hills. Yep, I am talking about working the incline on the treadmill. By increasing the incline, you can really work your backside while getting your heart rate up too. Think of this workout as a hike that features a really steep hill. While the scenery at your gym will not compare to the wonders of nature, at least you don't need to carry a backpack. Plus, the treadmill has a convenient cup holder for your water bottle so you can stay hydrated easily.</p> <p>To see this treadmill hike, just </p> <p><a href="http://www.fitsugar.com/1896998">read more</a></p> http://www.fitsugar.com/1896998#comment Fitness Get It Up hill climb Treadmill Workout walking workout Thu, 28 Aug 2008 05:30:00 -0700 FitSugar http://www.fitsugar.com/1896998 http://www.fitsugar.com/1883592 <p>The <a href="http://www.fitsugar.com/tags/2008+olympics" >Olympics</a> have been full of inspirational moments. One being the US Women’s Rowing team winning gold in the Eight. The powerful synchrony of those eight bodies moving together in unison is pretty impressive. Even if you don't have access to a boat and seven friends available for a workout, you can row at your gym. Former Olympic rower <a href="http://www.concept2.com/us/company/story/people.asp#nogo" target="_blank">Judy Geer</a>, co-founder of <a href="http://www.concept2.com/us/default.asp" target="_blank">Concept2 Rowing</a> created this rowing pyramid interval workout to help move your Olympic spirit from the couch to the gym.<br /> <span class="inline left"><img src="http://images.teamsugar.com/files/upl1/1/12981/34_2008/rowing.jpg" alt="" title="" class="image preview" height="177" width="550"></span><br /> This interval workout will combine all the benefits of <a href="http://www.fitsugar.com/110147" >interval training</a> while working your entire body, hitting the muscles in the core, legs, arms, back and booty. </p> <p>To see the workout just </p> <p><a href="http://www.fitsugar.com/1883592">read more</a></p> http://www.fitsugar.com/1883592#comment Fitness Get It Up Interval Workout rowing rowing intervals Fri, 22 Aug 2008 05:30:00 -0700 FitSugar http://www.fitsugar.com/1883592 http://www.fitsugar.com/1846272 <p><span class="inline left"><img src="http://images.teamsugar.com/files/upl1/1/12981/32_2008/re1-cross-trainer-200.preview.jpg" alt="" title="" class="left image preview" width="150"></span>The elliptical is an endlessly versatile piece of cardio equipment. To keep myself occupied on this joint-friendly machine, I like to stay busy. The anticipation of changing direction, speed, and resistance makes this 40-minute workout fly by. There are a couple of sprint intervals indicated in the chart by the number of strides, or steps, you take per minute. Watching that count ensures that I maintain my speed. To work my core, I like going hands-free on the elliptical, too. And finally, going backward on the elliptical is a great way to work the back of my legs, which could always use a little extra toning. </p> <p>To check out the workout, just </p> <p><a href="http://www.fitsugar.com/1846272">read more</a></p> http://www.fitsugar.com/1846272#comment Elliptical Get It Up Wed, 06 Aug 2008 05:30:00 -0700 FitSugar http://www.fitsugar.com/1846272 http://www.fitsugar.com/1819258 <p><span class="inline left"><img src="http://images.teamsugar.com/files/upl1/27/276592/31_2008/dv151018a.preview.jpg" alt="" title="" class="right image preview" width="275"></span>Instead of just going along steadily on the elliptical workout, add squat intervals to your cardio to really give your legs a workout. Here's how:</p> <ul> <li>Hop on the elliptical and warm-up for five minutes.</li> <li>Start pedaling backwards.</li> <li>Keeping your back straight and shoulders square, slowly let go of the hand rails.</li> <li>Once you feel comfortable, sink into a partial squat (not a full squat, just about three-fourths of the way down) while continuing to pedal. You'll know you're doing it because your thighs should really start burning.</li> <li>Try and hold the squat for 20-30 seconds. Work your way up to 60 seconds.</li> <li>Now pedal normally for a three minutes and repeat the squat intervals throughout your entire workout.</li> </ul> <p><b>Fit's Tip:</b> If you find yourself losing balance, you can lightly hold on. Just remember: The more you use your arms to hold on, the less of a workout you're getting.</p> <p><a href="http://www.gettyimages.com" target="_blank">Source</a></p> http://www.fitsugar.com/1819258#comment Elliptical Get It Up How To leg exercise partial squats Tue, 29 Jul 2008 14:30:00 -0700 FitSugar http://www.fitsugar.com/1819258 http://www.fitsugar.com/1790672 <p>Interval training is key to not only burning more calories but to increasing your speed too. <span class="inline left"><img src="http://images.teamsugar.com/files/upl1/1/12981/29_2008/track.jpg" alt="" title="" class="left image preview" width="250"></span>They are tough, but they work your body and prepare you well for the races ahead. 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 <a href="http://www.fitsugar.com/slideshow/1788220" >weight loss plateau</a>. 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 training. I can, however, easily admit that I love how I feel afterward, and I love that I burn over 450 calories while doing it.</p> <p>To see the workout, </p> <p><a href="http://www.fitsugar.com/1790672">read more</a></p> http://www.fitsugar.com/1790672#comment Fitness Get It Up Interval Workout intervals Running sprint intervals track workout Thu, 17 Jul 2008 08:00:00 -0700 FitSugar http://www.fitsugar.com/1790672 http://www.fitsugar.com/1766652 <p>Is it just me, or does <a href="http://www.fitsugar.com/tags/dara%20torres" >Dara Torres</a> inspire you to dive into a pool for your next workout?<br /> <span class="inline left"><img src="http://images.teamsugar.com/files/upl1/1/12981/28_2008/dara.jpg" alt="" title="" class="center image preview" height="278" width="300"></span><br /> Swimming is one of my favorite forms of exercise. To me nothing beats swimming laps in an outdoor pool on a hot Summer afternoon. Plus, working my arms in the pool makes me want to show off my shoulders in a <a href="http://fabsugar.com/tags/Dresses" >cute sleeveless dress</a>.</p> <p>To see the fun workout, featuring Dara's stroke freestyle just </p> <p><a href="http://www.fitsugar.com/1766652">read more</a></p> http://www.fitsugar.com/1766652#comment Fitness freestyle Get It Up swim workout Swimming Wed, 09 Jul 2008 05:30:00 -0700 FitSugar http://www.fitsugar.com/1766652 http://www.fitsugar.com/1664531 <p>When it comes to cardio, mixing it up at the gym is fun way to challenge yourself, avoid burnout, and cross train in one session. Sometimes, I do a mini <a href="http://www.fitsugar.com/1517712" >biathlon</a> and run and bike, or <a href="http://www.fitsugar.com/1585218" >run and swim</a>, but I just go this great idea from <a href="http://run-dmz.blogspot.com/2008/05/tri-it-you-might-like-it.html" target="_blank">Run DMZ</a> – the gym triathlon. And it doesn't involve swimming, so no need for a change of clothes or venue.<br /> <span class="inline left"><img src="http://images.teamsugar.com/files/upl1/1/12981/22_2008/tri.jpg" alt="" title="" class="image preview" height="197" width="550"></span></p> <p>The workout takes just over an hour and is sure to work your entire body and challenge your cardiovascular system. The challenge of this workout is about going as far as you can in 20 minutes on each machine, which really makes it feel like a race. If your gym is crowded, your workout might be a compromised by machine availability, but then again, taking a <a href="http://www.fitsugar.com/428826" >20-minute break in the middle of a cardio session</a> burns more fat. So waiting around for your next machine might have some perks.</p> <p>To see the workout, just </p> <p><a href="http://www.fitsugar.com/1664531">read more</a></p> http://www.fitsugar.com/1664531#comment Cardio Fitness Get It Up gym triathlon triathlon Wed, 28 May 2008 08:00:00 -0700 FitSugar http://www.fitsugar.com/1664531 http://www.fitsugar.com/1628803 <p><span class="inline left"><img src="http://images.teamsugar.com/files/upl1/1/12981/20_2008/treadmill.jpg" alt="" title="" class="right image preview" height="303" width="200"></span>The NYC gym <a href="http://www.peakperformancenyc.com/" target="_blank">Peak Performance</a> is where celebs like <a href="http://www.fitsugar.com/529325" >Claire Danes</a>, who trains with gym owner Joe Dowdell, get their sweat on. I just tried this <a href="http://www.fitsugar.com/1612357" >anaerobic</a> interval sprint workout for the treadmill created by Peak Performance trainer Kaitlin Kay. Let me just remind you that <a href="http://www.fitsugar.com/244874" >interval training</a> is a great way to dramatically improve your cardiovascular fitness while also increasing your body’s potential to burn fat, making this a great workout if you are training for a race or trying to lose weight. You should, however, have a strong running base before adding sprinting intervals into your workouts. </p> <p>To see this killer workout that Kaitlin dreamed up for all you Sugar users, just </p> <p><a href="http://www.fitsugar.com/1628803">read more</a></p> http://www.fitsugar.com/1628803#comment anaerobic training Fitness Get It Up Interval Workout sprint intervals Treadmill Workout Thu, 15 May 2008 05:30:00 -0700 FitSugar http://www.fitsugar.com/1628803 http://www.fitsugar.com/1585218 <p><span class="inline left"><img src="http://images.teamsugar.com/files/upl1/1/12981/17_2008/run-and-swim.jpg" alt="" title="" class="left image preview" width="300"></span>I love mixing it up at the gym and have been running for 20 minutes, stretching, then swimming for 20 minutes. It is great to work my legs while running and then my arms while swimming. Cross training is the best way to avoid injury too. Plus it feels great to jump into the pool after running.</p> <p><br></p> <p><center><br /> <table id="space" border=1"> <tr> <td>Time</td> <td>Speed</td> <td>Incline</td> <td><a href="http://www.fitsugar.com/tags/RPE" >RPE*</a></td> </tr> <tr bgcolor=#FFCC99> <td>0:00-5:00</td> <td>3.0</td> <td>1.0</td> <td>1-3</td> </tr> <tr> <td>5:00-10:00</td> <td>5.0</td> <td>1.0</td> <td>4-7</td> </tr> <tr bgcolor=#FFCC99> <td>10:00-15:00</td> <td>6.0</td> <td>1.0</td> <td>6-8</td> </tr> <tr> <td>15:00-18:00</td> <td>6.5</td> <td>1.0</td> <td>7-9</td> </tr> <tr bgcolor=#FFCC99> <td>18:00-20:00</td> <td>5.5</td> <td>1.0</td> <td>5-7</td> </tr> <tr> <td>20:00-25:00</td> <td>4:00</td> <td>3.0</td> <td>4-5</td> </tr> </table> <p></center></p> <p>Stretch: Quads, hamstrings, calves, feet, back, shoulders and chest</p> <p>To see what you do in the pool just </p> <p><a href="http://www.fitsugar.com/1585218">read more</a></p> http://www.fitsugar.com/1585218#comment Fitness Get It Up Running Swimming Mon, 28 Apr 2008 04:30:00 -0700 FitSugar http://www.fitsugar.com/1585218 http://www.fitsugar.com/1560963 <p>The elliptical is a great way to get in a quick cardio workout that is easy on your joints. This little routine stresses resistance rather than incline so if you're using an elliptical that enables you to adjust the incline/ramp, just keep it at a moderate level during the entire workout.<br /> <center><br /> <table id="space"> <tr> <td> <table border=1 id="space"> <th>Time</th> <th>Resistance</th> <th>Speed</th> <th><a href="http://www.fitsugar.com/1113267" >RPE</a></th> <tr> <td>00:00-05:00</td> <td>3</td> <td>Slow</td> <td>2-3</td> </tr> <tr> <td>05:00-07:30</td> <td>5</td> <td>Medium</td> <td>4-5</td> </tr> <tr> <td>07:30-10:00</td> <td>5</td> <td>Fast</td> <td>6-7</td> </tr> <tr> <td>10:00-12:30</td> <td>7</td> <td>Medium</td> <td>6-7</td> </tr> <tr> <td>12:30-15:00</td> <td>7</td> <td>Fast</td> <td>8-9</td> </tr> <tr> <td>15:00-17:30</td> <td>9</td> <td>Medium</td> <td>6-7</td> </tr> <tr> <td>17:30-20:00</td> <td>9</td> <td>Fast</td> <td>8-9</td> </tr> <tr> <td>20:00-25:00</td> <td>10</td> <td>Fast</td> <td>8-9</td> </tr> <tr> <td>25:00-30:00</td> <td>3</td> <td>Slow</td> <td>2-3</td> </tr> </table> <td><span class="inline left"><img src="http://images.teamsugar.com/files/upl1/1/12981/16_2008/re1-cross-trainer-200.preview.jpg" alt="" title="" class= "image preview" width="175"></span></td> </tr> </table> <p></center></p> <p><b>Fit's Tip:</b> If it seems too easy or too hard, pay attention to your RPE and adjust the resistance from there.</p> <p><a href="http://www.rbkdirect.co.uk/cross-trainers/3-series-eliptical-cross-trainer.html" target="_blank">Source</a></p> http://www.fitsugar.com/1560963#comment Elliptical Get It Up Mon, 21 Apr 2008 03:30:00 -0700 FitSugar http://www.fitsugar.com/1560963 http://www.fitsugar.com/1509904 <p><span class="inline left"><img src="http://images.teamsugar.com/files/upl0/1/12981/14_2008/cropped-elip.jpg" alt="" title="" class="right image preview" height="268" width="249"></span>Sometimes, you feel like a treadmill run. You get to the gym and all the treadmills are full. While that is a big bummer, there are some creative ways to work around this situation. Instead of throwing in the towel and heading straight for the sauna, try this elliptical routine instead. To make the elliptical feel like running, try not to use your hands at all and just let your arms pump like they would when you're running. This is a great workout for your core, and it might help you work on evening out your stride. Also, to mimic running as much as possible, going in reverse is saved for the cool down at the end.</p> <p>To check out the workout, just </p> <p><a href="http://www.fitsugar.com/1509904">read more</a></p> http://www.fitsugar.com/1509904#comment Elliptical elliptical workout Get It Up running substitute Mon, 07 Apr 2008 09:30:00 -0700 FitSugar http://www.fitsugar.com/1509904 http://www.fitsugar.com/1517712 <p><span class="inline left"><img src="http://images.teamsugar.com/files/upl0/1/12981/14_2008/skd232431sdc.jpg" alt="" title="" class="left image preview" width="200"></span>Changing machines mid-cardio is one of my favorite ways to beat boredom. I love this stationary bike and treadmill mini biathlon because it's a great way to work your entire lower body, all while blasting major calories. </p> <p>For the first part, hop on a stationary bike and be prepared to work! Here's how it goes:<br /> <center><br /> <table id="space" border=1> <th>Time</th> <th>Level (Resistance)</th> <th>Speed (RPM)</th> <th><a href="http://www.fitsugar.com/1113267" >RPE</a> (1-10)</th> <tr bgcolor=#FFCCFF> <td>00:00-05:00</td> <td>3</td> <td>70-80</td> <td>3</td> </tr> <tr> <td>05:00-07:00</td> <td>6</td> <td>90-100</td> <td>5-6</td> </tr> <tr bgcolor=#FFCCFF> <td>07:00-10:00</td> <td>10</td> <td>70-85</td> <td>7-8</td> </tr> <tr> <td>10:00-12:00</td> <td>8</td> <td>90-105</td> <td>6-7</td> </tr> <tr bgcolor=#FFCCFF> <td>12:00-15:00</td> <td>12</td> <td>65-80</td> <td>8-9</td> </tr> </table> <p></center><br /> For the second part of the routine on the treadmill just </p> <p><a href="http://www.fitsugar.com/1517712">read more</a></p> http://www.fitsugar.com/1517712#comment biathlon Get It Up get it up your heart rate that is stationary bike Treadmill Wed, 02 Apr 2008 08:45:00 -0700 FitSugar http://www.fitsugar.com/1517712 http://www.fitsugar.com/1503511 <p><span class="inline left"><img src="http://images.teamsugar.com/files/upl0/1/12981/13_2008/home-workout.jpg" alt="" title="" class="left image preview" height="191" width="250"></span>I have had a few requests for an at home cardio program involving no machines. Here is a short, fun, and hard cardio workout I just dreamed up and tested. I loved it! My legs and arms both feel worked. Check it out! The only thing you need is a step and a jump rope, if you have no stairs in your house find a small bench to use, or just march in place with a bit more vigor. If you don’t have a jump rope just imagine you do and hop over your imaginary rope.</p> <p><center><br /> <table border=1 id=space> <tr bgcolor=#FFCCCC> <td>Exercise </td> <td>Time / Reps </td> </tr> <tr> <td>March in place </td> <td>2 minutes </td> </tr> <tr> <td>Step up </td> <td>2 minutes </td> </tr> <tr> <td>Jump rope </td> <td>2 minutes </td> </tr> <tr> <td>Stretch</td> <td>Hamstrings, Quads, Calves, Inner Thighs</td> </tr> </table> <p></center></p> <p>That wraps up the warm up. To see the rest of the workout, </p> <p><a href="http://www.fitsugar.com/1503511">read more</a></p> http://www.fitsugar.com/1503511#comment at home cardio cardio workout Get It Up get it up your heart rate that is Thu, 27 Mar 2008 04:00:00 -0700 FitSugar http://www.fitsugar.com/1503511 http://www.fitsugar.com/1115490 <p>Since the majority of you said that you <a href="http://www.fitsugar.com/1113574" >prefer to exercise outdoors</a>, I thought that this week's <a href="http://www.fitsugar.com/tags/get+it+up" >Get It Up</a> (cardio workout) should take you outside and get you running.<br /> <span class="inline left"><img src="http://images.teamsugar.com/files/upl0/1/12981/11_2008/running-outside.preview.jpg" alt="" title="" class="center image preview" height="200" ></span></p> <p><center><br /> <table id="space" border=1> <th>Time</th> <th>Activity</th> <th><a href="http://www.fitsugar.com/1113267" >RPE</a></th> <tr> <td>00:00-05:00</td> <td>Warm up with a brisk walk/slow jog</td> <td>2-3</td> <tr> <td>05:00-08:00</td> <td>Jog/run</td> <td>6-7</td> <tr> <td>08:00-08:30</td> <td>Sprint</td> <td>8-9</td> <tr> <td>08:30-30:00</td> <td>Repeat the previous two steps six times</td> <td>6-9</td> <tr> <td>30:00-35:00</td> <td>Cool down with a brisk walk/slow jog</td> <td>2-3</td> </table> <p></center></p> <p>Gym goers can also use this program on the treadmill, just adjust the speed accordingly. Also, if you liked this workout then be sure to check out all my great <a href="http://fitsugar.com/slides/tags/get+it+up+your+heart+rate+that+is" >cardio workouts</a>.</p> <p><a href="http://legacycreative.gettyimages.com" target="_blank">Source</a></p> http://www.fitsugar.com/1115490#comment Fitness Get It Up Interval Workout Outdoors Running sprints Fri, 14 Mar 2008 04:00:00 -0700 FitSugar http://www.fitsugar.com/1115490 http://www.fitsugar.com/1097475 <p><span class="inline left"><img src="http://images.teamsugar.com/files/upl0/1/12981/10_2008/skd232520sdc.preview.jpg" alt="" title="" class="left image preview" width="150"></span>I like to pump up the incline when I am on the treadmill, but I also like to run at a faster speed. So since it's too hard for me to always do both at once, I combine the speed and incline with a fun workout that has you changing things up every two and a half minutes. For the workout, just </p> <p><a href="http://www.fitsugar.com/1097475">read more</a></p> http://www.fitsugar.com/1097475#comment Fitness Get It Up get it up your heart rate that is Treadmill Thu, 06 Mar 2008 03:30:00 -0800 FitSugar http://www.fitsugar.com/1097475 http://www.fitsugar.com/1054693 <p><span class="inline left"><img src="http://images.teamsugar.com/files/upl0/1/12981/08_2008/treadmill-run.jpg" alt="" title="" class="right image preview" height="350" width="225"></span>This is an easy cardio workout that anyone can do. You go at your own pace and then you're able to switch it up entirely by trying out a new machine. If you're gym is super crowded when you go, then you may be better off tying my other <a href="http://fitsugar.com/slides/tags/get+it+up+your+heart+rate+that+is" >cardio routines</a> so you don't have to wait in line midway through your workout.</p> <ul> <li>Start by getting on a treadmill or elliptical. Warm up at an easy pace for five minutes.</li> <li>After your warm-up, go two miles at a moderate/hard pace. Try and keep your heart rate in 65-80 percent of your max.</li> <li>Once you've completed your two miles then hop on a stationary bike, rower, or StepMill for an additional 15 minutes. Be sure to keep your heart rate up and not let it dip below 65 percent of your max.</li> <li>Cool down for five minutes.</li> </ul> <p>Not sure what your heart rate is? Check out my <a href="http://www.fitsugar.com/calculator" >calculator</a> to get an idea.</p> <p><a href="http://legacycreative.gettyimages.com" target="_blank">Source</a></p> http://www.fitsugar.com/1054693#comment Cardio Get It Up Running Treadmill Treadmill Workout two mile variety Wed, 20 Feb 2008 10:15:00 -0800 FitSugar http://www.fitsugar.com/1054693 http://www.fitsugar.com/1037103 <p><span class="inline left"><img src="http://images.teamsugar.com/files/upl0/1/12981/07_2008/bicep-curl.jpg" alt="" title="" class="left image preview" height="200" width="200"></span>The other night I felt the need to get my heart rate up and to sweat. I really enjoy a <a href="http://fitsugar.com/997613" >good circuit workout</a>, but I thought I would start by spending some cardio time on the trusty old Precor elliptical (set a fixed 20 degree incline) and follow up with strength training circuit. It was great and I slept well last night! For the cardio section, when it says "recover" move at a pace similar to a jog. Here’s what I came up with:<br /> <br><br /> <br></p> <p><center><b>Cardio</b></p> <table id=space border=1> <tr bgcolor=#FF6633> <td>Time</td> <td>Level</td> <td>Speed</td> </tr> <td>0:00–5:00</td> <td>6</td> <td>130-140</td> </tr> <tr> <td>5:00-6:00</td> <td>7</td> <td>0:10 sprint, :20 run – repeat</td> </tr> <tr> <td>6:00-7:00</td> <td>7</td> <td>recover</td> </tr> <tr> <td>7:00-8:00</td> <td>8</td> <td>0:10 sprint, 0:20 run – repeat</td> </tr> <tr> <td>8:00-9:00</td> <td>8</td> <td>recover</td> </tr> <tr> <td>9:00-10:00</td> <td>9</td> <td>sprint</td> </tr> <tr> <td>10:00-11:30</td> <td>9</td> <td>recover</td> </tr> <tr> <td>11:30-12:30</td> <td>10</td> <td>sprint</td> </tr> <tr> <td>12:30-14:00</td> <td>10</td> <td>recover</td> </tr> <tr> <td>14:00-15:00</td> <td>11</td> <td>sprint</td> </tr> <tr> <td>15:00-16:00</td> <td>10</td> <td>recover</td> </tr> <tr> <td>16:00-18:00</td> <td>9</td> <td>recover</td> </tr> <tr> <td>18:00-19:00</td> <td>9</td> <td>steady pace</td> </tr> <tr> <td>19:00-20:00</td> <td>8</td> <td>forward no hands</td> </tr> <tr> <td>20:00-22:00</td> <td>8</td> <td>backwards</td> </tr> </table> <p></center></p> <p>To see the second half of the workout, just </p> <p><a href="http://www.fitsugar.com/1037103">read more</a></p> http://www.fitsugar.com/1037103#comment Circuit Training circuit workout elliptical interval Get It Up Wed, 13 Feb 2008 04:00:00 -0800 FitSugar http://www.fitsugar.com/1037103 http://www.fitsugar.com/1013567 <p><span class="inline left"><img src="http://images.teamsugar.com/files/upl0/1/12981/06_2008/stk63056cor.jpg" alt="" title="" class="left image preview" width="250"></span>Last night on the treadmill I was not feeling like running, but I knew I just needed to push myself to run a little bit or I would have been disappointed with myself. So instead of forcing my way through a grueling (and boring) 30 minute run on the treadmill that I was not excited about, I decided to switch it up with an uphill run/walk that is great for the legs and booty. What's more? I really enjoyed it! To see the workout, just </p> <p><a href="http://www.fitsugar.com/1013567">read more</a></p> http://www.fitsugar.com/1013567#comment Get It Up get it up your heart rate that is Treadmill uphill run/walk Tue, 05 Feb 2008 04:00:00 -0800 FitSugar http://www.fitsugar.com/1013567 http://www.fitsugar.com/996965 <p><span class="inline left"><img src="http://images.teamsugar.com/files/upl0/1/12981/05_2008/treadmill-run.jpg" alt="" title="" class="right image preview" height="303" width="200"></span>In this edition of <a href="http://fitsugar.com/slides/tags/get+it+up+your+heart+rate+that+is" >Get It Up</a>, I don't want to focus on duration, but rather distance. Next time you hop on the treadmill or elliptical, forget about the timer and focus on the miles. Aim to do three miles — just shy of a 5K — of whatever it is you are doing. Depending on your fitness level and machine, this could vary time wise. As a guideline, if you are jogging 6 miles per hour, that's a ten minute mile and three miles should take you about 30 minutes without a warm up and cool down. Just remember that even though you're not paying attention to time does not mean you shouldn't push yourself to really do your best.</p> <p>If you try it out, I'd love to hear how long it took you to do your three miles and which machine you did it on. Enjoy!</p> <p><a href="http://legacycreative.gettyimages.com" target="_blank">Source</a></p> http://www.fitsugar.com/996965#comment Get It Up get it up your heart rate that is three mile event Thu, 31 Jan 2008 04:00:00 -0800 FitSugar http://www.fitsugar.com/996965 http://www.fitsugar.com/984768 <p><span class="inline left"><img src="http://images.teamsugar.com/files/upl0/1/12981/04_2008/steps.jpg" alt="" title="" class="left image preview" height="302" width="200"></span>I've been really into running (and walking) stairs lately, but it can get a little tedious so I found a way to switch it up while still doing the stairs. All you have to do is add Skater Steps into your workout. Here's how:</p> <ul> <li>Stand facing stairs.</li> <li>Start by stepping your right foot onto the right edge side of first step.</li> <li>Then push off of your right foot and step onto your left foot to the left edge side of next step. You should feel like you are speed skating.</li> <li>Now keep alternating sides all the way up the stairs.</li> </ul> <p>To see how I incorporate skater steps into my own stair workout, just </p> <p><a href="http://www.fitsugar.com/984768">read more</a></p> http://www.fitsugar.com/984768#comment Get It Up get it up your heart rate that is skater steps Mon, 28 Jan 2008 08:45:00 -0800 FitSugar http://www.fitsugar.com/984768 http://www.fitsugar.com/958914 <p><span class="inline left"><img src="http://images.teamsugar.com/files/upl0/1/12981/04_2008/urban-speed-play.jpg" alt="" title="" class="left image preview" height="200" width="300"></span>Playing with speed is a fun and effective way to workout, and when the Swedes do it they call it <a href="http://fitsugar.com/tags/fartlek" >fartlek</a>. How could a word that sounds so silly not be fun? Fartlek means "speed play" and it is a kind of interval training, but using sprints varying in length from eight seconds to 2 minutes. This type of training is great to do in urban areas using blocks and half blocks as physical markers for the end of your sprinting time.</p> <p>Here's a variation I came up with based on a <a href="http://www.runnersworld.com/article/0,7120,s6-238-263--12081-0,00.html" target="_blank">Runner's World</a> program:<br /> <center><br /> <table id="space" border=1> <tr bgcolor=#CCCCCC> <td><b>Activity</b></td> <td><b>Duration</b></td> <td><b>Extra Details</b></td> </tr> <tr> <td>Warm up</td> <td>3 minutes</td> <td>Brisk Walk</td> </tr> <tr bgcolor=#CCCCCC> <td>Warm up</td> <td>5 minutes </td> <td>Jog</td> </tr> <tr> <td>Easy Speed* 5x</td> <td>1 minute</td> <td>1 minute Recover*</td> </tr> <tr bgcolor=#CCCCCC> <td>Sprints 5x</td> <td>1 block length</td> <td>1 block length Recover</td> </tr> <tr> <td>Short Sprints 4x</td> <td>20 seconds</td> <td>1 minute Recover</td> </tr> <tr bgcolor=#CCCCCC> <td>Cool down</td> <td>5 minutes</td> <td>Jog</td> </tr> <tr> <td>Cool down</td> <td>3 minutes</td> <td>Brisk walk</td> </tr> </table> <p></center><br /> * Easy speed is not a full sprint, but running at a fairly quick pace<br /> **Recover means jog, so your heart rate can slow down</p> <p>This is a rough guide, but you get the idea. Speed play is very flexible and you can work your urban environment into a plan by using blocks to keep track of distances for sprints, or you can use fire hydrants or street light. So run at an accelerated pace to a bench ahead and then do a full out sprint to the corner, then recover by jogging past three street lights. It is kind of like playing <i>Candy Land</i> but you get to make up all the rules. </p> <p><a href="http://legacycreative.gettyimages.com" target="_blank">Source</a></p> http://www.fitsugar.com/958914#comment cardio plan fartlek workout Fitness Get It Up Interval Workout Running speed play workout Tue, 22 Jan 2008 04:00:00 -0800 FitSugar http://www.fitsugar.com/958914 http://www.fitsugar.com/956776 <p>The other day I was on the treadmill and I just couldn't muster up the energy to both workout and create my own routine. Paying attention to the numbers on the screen seemed overwhelming, but the television was on and I decided to use the TV programming to my advantage. I did a TV commercial interval workout and this little routine got the job done.</p> <p><span class="inline left"><img src="http://images.teamsugar.com/files/upl0/1/12981/03_2008/tv-cardio.jpg" alt="" title="" class="right image preview" height="250" width="250"></span>Here's how it works: Turn on a TV while doing cardio on a machine. During the programming go at a RPE (rate of perceived exertion with 1 being a super slow stroll and 10 being a full out sprint) of about 5-7, during commercials try and keep your RPE around 8-9. Since most commercial breaks are about 3.5 minutes long, this gives you a few good bursts of high intensity cardio every 10 minutes or so. This cardio variation is definitely not something I could (or would) do each time I'm on a cardio machine, but it was a nice change of pace (sorry for the pun) and nice to focus all my attention on timing my intervals. Plus, since I don't really care about the commercials, I was able to really focus on pushing through the 3.5 minutes of high intensity and I didn't miss a word Joey just said on that great rerun of <a href="http://buzzsugar.com/tags/Friends" >Friends</a>. </p> <p>You can do this "commercial intervals" using any cardio machine really, so try it out and let me know what you think. </p> <p><a href="http://legacycreative.gettyimages.com" target="_blank">Source</a></p> http://www.fitsugar.com/956776#comment Get It Up get it up your heart rate that is tv interval workout Tue, 15 Jan 2008 04:00:00 -0800 FitSugar http://www.fitsugar.com/956776 http://www.fitsugar.com/930964 <p>A lot of us use the Elliptical machine for major calorie burning results because it can work your arms and legs. But, don't always hold on. Letting go of the handles will allow you to work your core as you try and stay balanced. <span class="inline left"><img src="http://images.teamsugar.com/files/upl0/1/12981/02_2008/ellipticl-machines.jpg" alt="" title="" class="right image preview" height="355" width="250"></span>Try and go fast during this routine and only hold on to the moving handles when you are supposed to be at a Rate of Perceived Exertion (RPE) of five or greater — or the harder parts of the workout. If your elliptical has an adjustable incline, keep it at 8 through the entire workout.</p> <p>00:00-05:00 Level 2, RPE 1 (warm up)<br /> 05:00-10:00 Level 8, RPE 6<br /> 10:00-15:00 Level 5, RPE 3-4<br /> 15:00-20:00 Level 9, RPE 7<br /> 20:00-25:00 Level 5, RPE 3-4<br /> 25:00-30:00 Level 10, RPE 8<br /> 30:00-35:00 Level 5, RPE 3-4<br /> 35:00-40:00 Level 2, RPE 1 (cool down)</p> <p>For a less advanced version just </p> <p><a href="http://www.fitsugar.com/930964">read more</a></p> http://www.fitsugar.com/930964#comment core Elliptical Get It Up get it up your heart rate that is Tue, 08 Jan 2008 04:00:00 -0800 FitSugar http://www.fitsugar.com/930964 http://www.fitsugar.com/885146 <p><SPAN class="inline left"><IMG src="http://images.teamsugar.com/files/users/1/12981/51_2007/GIU-SPRINTS.jpg" alt="" title="" class="outline right image preview" width="175" height="267"></SPAN>Are you guilty of putting on cruise control while running on the treadmill 30 minutes without ever touching the resistance, incline or speed? I'll admit it — from time to time, I do this but in the end I always find it extremely boring. Instead of sticking to just one speed, try including a few quick high-speed intervals to your workout that are a sure way to really get your heart pumping.</p> <p><center><br /> <table id="space" border=1> <th>Time</th> <th>Speed (mpr)</th> <th>Incline (%)</th> <th>Rate of Perceived Exertion (RPE)</th> <tr> <td>00:00-05:00</td> <td>3.0</td> <td>1</td> <td>1-3</td> </tr> <tr> <td>05:00-09:00</td> <td>5.0</td> <td>1</td> <td>4-7</td> </tr> <tr> <td>09:00-10:00</td> <td>6.0</td> <td>1</td> <td>8-10</td> </tr> <tr> <td>10:00-14:00</td> <td>5.0</td> <td>1</td> <td>4-7</td> </tr> <tr> <td>14:00-15:00</td> <td>6.5</td> <td>1</td> <td>8-10</td> </tr> <tr> <td>15:00-19:00</td> <td>5.0</td> <td>1</td> <td>4-7</td> </tr> <tr> <td>19:00-21:00</td> <td>7.0</td> <td>1</td> <td>8-10</td> </tr> <tr> <td>21:00-25:00</td> <td>5.0</td> <td>1</td> <td>4-7</td> </tr> <tr> <td>25:00-30:00</td> <td>3.0</td> <td>1</td> <td>1-3</td> </tr> </table> <p></center></p> <p><b>Fit's Tip:</b> If this is too easy or too hard, just adjust the speed to fit your level. If you want to do this workout while running outside, then use the RPE column to determine how fast you should be going.</p> <p><a href="http://legacycreative.gettyimages.com" target="_blank">Source</a></p> http://www.fitsugar.com/885146#comment cardio workout Fitness Get It Up Running sprints Treadmill Wed, 19 Dec 2007 04:00:00 -0800 FitSugar http://www.fitsugar.com/885146 http://www.fitsugar.com/874531 <p><span class="inline left"><img src="http://images.teamsugar.com/files/users/1/12981/50_2007/elliptical-trainer-small.jpg" alt="" title="" class="outline left image preview" height="202" width="140"></span>I have said it before and no doubt I will say it again: If pressed for time, don't skip the gym altogether – just shorten your workout. Here is a quick elliptical workout that is only 22 minutes long including warm up and cool down. Using quick intervals makes the workout intense and productive in burning calories. Remember to work honestly within your Rate of Perceived Exertion (RPE) and work between easy (1-3), medium (4-7) and hard (8-10) amounts of exertion. Play with the levels of resistance to find one that feels right for your short sprint. I added two minutes of moving the steps backward to target the hamstrings.<br /> <br><br /> <b>Warm Up</b><br /> 00:00-03:00 Level 3<br /> 03:00-05:00 Level 5</p> <p><b>Quicky Intervals for 5 minutes</b><br /> 05:00-05:08, RPE 8-10<br /> 05:08-05:20, RPE 4-7<br /> 05:20-05:28, RPE 8-10<br /> 05:28-05:40, RPE 4-7<br /> 05:40-05:48, RPE 8-10<br /> 05:48-06:00, RPE 4-7<br /> Repeat 4 more times</p> <p><b>Recover</b><br /> 10:00-12:00, level 7, Backward</p> <p><b>Quicky Intervals for 5 minutes</b><br /> 12:00-12:08, RPE 8-10<br /> 12:08-12:20, RPE 4-7<br /> 12:20-12:28, RPE 8-10<br /> 12:28-12:40, RPE 4-7<br /> 12:40-12:48, RPE 8-10<br /> 12:48-13:00, RPE 4-7<br /> Repeat 4 more times</p> <p><b>Cool Down</b><br /> 17:00-20:00 level 5<br /> 20:00-22:00 level 3</p> <p><a href="http://www.ellipticals.us/" target="_blank">Source</a></p> http://www.fitsugar.com/874531#comment cardio program Elliptical Fitness Get It Up get it up your heart rate that is short workout Thu, 13 Dec 2007 04:00:00 -0800 FitSugar http://www.fitsugar.com/874531 http://www.fitsugar.com/840817 <p>Cold, short days move many workouts indoors and I often head to the pool for a cardio workout. Intervals are not just for running; they are great to add into your swim workouts too. There are some kickboard sprints to focus on toning the legs.<br /> <span class="inline center"><img src="http://images.teamsugar.com/files/users/1/12981/48_2007/kickboard.jpg" alt="" title="" class="outline image preview" height="109" width="400"></span><br /> Here's a workout for you to try:</p> <p><b>Warm up</b>:<br /> 100 yrds Freestyle - easy<br /> 50 yrds kick Freestyle<br /> 50 yrds kick Backstroke<br /> 50 yrds kick Breaststroke<br /> 100 yrds pull* Freestyle</p> <p><b>The Main Event</b>:<br /> 200 yrds Freestyle</p> <p><i>Sprints</i><br /> 8 x 25 yrds alternating Freestyle, Backstroke, Breaststroke and Butterfly***<br /> (rest :10)**</p> <p>200 yards Freestyle</p> <p><i>Kick Sprints</i><br /> 4 x 25 yrds Freestyle kickboard sprint<br /> (rest :20)<br /> 4 x 25 yrds Breaststroke<br /> (rest :20)</p> <p><b>Cool Down</b>:<br /> 50 Backstroke<br /> 50 pull Freestyle<br /> 100 Freestyle - easy</p> <p>* Pull: Hold a <a href="http://fitsugar.com/121593" >buoy</a> with your legs and use only your arms to swim<br /> ** Rest the listed amount between reps/laps<br /> ***If you don't swim Butterfly, substitute Freestyle</p> <p>This workout is 1350 yards, or about .82 miles (<a href="http://www.dsst.org/swimtips/st_swimterms.htm" target="_blank">a swimmer's mile is 1500 meters</a>, or roughly 1650 yards - 66 lengths in a 25 yard pool).</p> <p><b>Fit's Tips</b>: If you are new to swimming check out this <a href="http://fitsugar.com/253880" >beginner's program</a> to get you from sitting on the side of the pool to swimming a mile.</p> <p><a href="http://legacycreative.gettyimages.com" target="_blank">Source</a></p> http://www.fitsugar.com/840817#comment Get It Up Interval Workout kicking sprints sprints swim workout Swimming Wed, 28 Nov 2007 04:00:00 -0800 FitSugar http://www.fitsugar.com/840817 http://www.fitsugar.com/822328 <p>A workout on the stationary bike can be quite, well, routine. Since we all have different leg strengths, I like to offer stationary bike routines in the form of rotations per minute (rpm), rather than level — the faster you peddle, the higher rpm. Almost every bike at the gym will show you how many rpm you are doing at any given time, so use that to do this workout.</p> <p><span class="inline left"><img src="http://images.teamsugar.com/files/users/1/12981/47_2007/stationary-bike.jpg" alt="" title="" class="outline right image preview" height="250" width="250"></span> <ol> <li>Pick a moderate level, not too easy and not too hard</li> <li>00:00-05:00 Warm-up, 40-50 rpm</li> <li>05:00-10:00 70-80 rpm<br /> 10:00-12:00 100 rpm<br /> 12:00-14:00 60-80 rpm</p> <li>Repeat step number three two times</li> <li>32:00-37:00 Cool-down, 40-50 rpm</li> </ol> <p><a href="http://legacycreative.gettyimages.com" target="_blank">Source</a></p> http://www.fitsugar.com/822328#comment Get It Up rotations per minute rpm stationary bike Tue, 20 Nov 2007 10:15:00 -0800 FitSugar http://www.fitsugar.com/822328 http://www.fitsugar.com/801970 <p>I love to switch up my routine by hopping on the rowing machine for a few minutes. Rowing not only targets your upper body, but it also targets both the upper and lower body muscles as well as your abdominals.</p> <p><span class="inline left"><img src="http://images.teamsugar.com/files/users/1/12981/46_2007/row-row.jpg" alt="" title="" class="outline right image preview" height="205" width="250"></span> <ol> <li>00:00-05:00, Warm-up at about 15-20 strokes per minute (spm)</li> <li>05:00-06:00, 24 spm<br /> 06:00-07:00, 26 spm<br /> 07:00-09:00, 28 spm</li> <li>09:00-29:00, Repeat step #2 five times</li> <li>29:00-34:00, Cool-down at about 15-20 spm</li> </ol> <p>Not ready for spm's yet? Then check out my <a href="http://fitsugar.com/102599" >beginner's rowing routine</a> that focuses on your heart rate rather than strokes per minute.</p> <p><a href="http://legacycreative.gettyimages.com" target="_blank">Source</a></p> http://www.fitsugar.com/801970#comment cardio program Get It Up rowing Wed, 14 Nov 2007 04:00:00 -0800 FitSugar http://www.fitsugar.com/801970 http://www.fitsugar.com/766713 <p>I have been using my hubby's elliptical more than usual lately. Mommy gets her heart rate up and my girls see that Daddy can share his toys. Two good things rolled up into 40 minutes of fun!</p> <p>This routine is a little busy, but it certainly entertains me and helps the time to pass quickly. I have been keeping an eye on my strides per minute (SPM) to monitor my sprint intervals. This is a great technique to use if you are without a heart rate monitor. The other two elements I enjoy spicing my routine with are: working no handed to challenge my sense of balance as well as work my core and working the backs of my legs by going backwards. Really pressing through the heel activates the backside of my legs and I love that feeling.</p> <p><span class="inline left"><img src="http://images.teamsugar.com/files/users/1/12981/45_2007/precor_0.jpg" alt="" title="" class="outline right image preview" height="280" width="238"></span>00:00-05:00 Level 3, Warm-up<br /> 05:00-06:00 Level 5<br /> 06:00-07:00 Level 5, Backward<br /> 07:00-09:00 Level 7, Forward/No Hands<br /> 09:00-11:00 Level 10, Hands/SPM 135-145<br /> 11:00-13:00 Level 6, Backward<br /> 13:00-15:00 Level 8, Forward/SPM 145-155<br /> 15:00-17:00 Level 6<br /> 17:00-19:00 Level 8 Forward/SPM 145-155<br /> 19:00-21:00 Level 6, Backward<br /> 21:00-22:00 Level 6, Forward/No Hands<br /> 22:00-24:00 Level 10, Hands/SPM 135-145<br /> 24:00-26:00 Level 6<br /> 26:00-29:00 Level 8, Backward<br /> 29:00-31:00 Level 8, Hands/SPM 145-155<br /> 31:00-34:00 Level 8 Forward/No Hands<br /> 34:00-35:00 Level 5<br /> 35:00-40:00 Level 3, Cool-down</p> <p>I like to <a href="http://fitsugar.com/node/766713/print" >print this out</a> and put the print out on the machine so I don't get lost in all of the details.</p> <p><a href="http://shopping.statesman.com/hp/aus/shoppingtc/results.jspd?Ne=2&amp;N=97+4294959994" target="_blank">Source</a></p> http://www.fitsugar.com/766713#comment cardio program Elliptical Get It Up Wed, 07 Nov 2007 04:00:00 -0800 FitSugar http://www.fitsugar.com/766713 http://www.fitsugar.com/750741 <p>You know by now that I am a big fan of <a href="http://fitsugar.com/tags/interval+training" >interval training</a> when I am doing my cardio, but especially when I'm on the treadmill. Not only is it a great way to burn a ton of calories, but it's also a great way to manage boredom. This treadmill interval routine is made up by alternating three minutes of walking and jogging at moderate resistance (an incline of 3-5) with two minutes of walking at low resistance (an incline of 2).</p> <p><span class="inline left"><img src="http://images.teamsugar.com/files/users/1/12981/44_2007/treadmill-interval.jpg" alt="" title="" class="outline right image preview" height="250" width="250"></span>00:00-05:00 Level 2.5, warm-up (no incline)<br /> 05:00-08:00 Level 4.0, incline 5<br /> 08:00-10:00 Level 3.5, incline 2<br /> 10:00-13:00 Level 4.0, incline 5<br /> 13:00-15:00 Level 3.5, incline 2<br /> 15:00-18:00 Level 5.0, incline 4<br /> 18:00-20:00 Level 3.5, incline 2<br /> 20:00-23:00 Level 5.0, incline 4<br /> 23:00-25:00 Level 3.5, incline 2<br /> 25:00-28:00 Level 6.0, incline 3<br /> 28:00-30:00 Level 3.5, incline 2<br /> 30:00-33:00 Level 6.0, incline 3<br /> 33:00-35:00 Level 3.5, incline 2<br /> 35:00-40:00 Level 2.5, cool-down (no incline)</p> <p>If this is too difficult, slow down the pace a few notches and/or drop the incline a percentage or two. If it's too easy, speed up the pace a few notches and/or increase the incline a percentage or two. </p> <p>Enjoy!</p> <p><b>Fit's Tip:</b> I always keep the incline on at least one percent to give a tad bit of resistance no matter what I am doing. </p> <p><a href="http://legacycreative.gettyimages.com" target="_blank">Source</a></p> http://www.fitsugar.com/750741#comment cardio program Get It Up Interval Workout treadmill interval Thu, 01 Nov 2007 04:00:00 -0700 FitSugar http://www.fitsugar.com/750741 http://www.fitsugar.com/728797 <p>After spending all summer running outdoors, I am moving part of my workout indoors and into a pool. Here is a basic swim workout that is great if you are new to swimming laps as a form of cardio. </p> <p><span class="inline left"><img src="http://images.teamsugar.com/files/users/1/12981/43_2007/swimming.jpg" alt="" title="" class="outline right image preview" height="258" width="300"></span><b>Warm up:</b><br /> 100 yrds Freestyle - easy<br /> 100 yrds pull Freestyle<br /> 50 yrds kick Freestyle<br /> 50 yrds kick Back stroke<br /> 50 yrds kick Breaststroke </p> <p><b>The Main Event:</b><br /> 200 yrds Freestyle (rest :30)<br /> 100 yrds Back stroke (rest: 15)<br /> 50 yrds Freestyle (rest :10)<br /> 200 yrds Medley – your choice of strokes, mix it up</p> <p><b>Cool down: </b><br /> 100 yrds kick Medley – you choose strokes<br /> 100 yrds Freestyle - easy</p> <p><b>TOTAL WORKOUT = 1,100<br /> Distance = .67 miles</b> (<a href="http://www.ruthkazez.com/SwimWorkouts/ZeroTo1mile.html" target="_blank"> a swim mile is 1650 yrds</a> not 1750)<br /> Repeat the Main Event and add an extra 550 yards for a total of 1650 yards, or a mile!</p> <p><b>Fit's Tip</b>: I think it is a good idea to have your exercise plan in hand when you workout. Just <a href="http://fitsugar.com/node/728797/print" >print out this workout</a>. Get it wet and stick it on the side of the pool. </p> <p><a href="http://legacycreative.gettyimages.com" target="_blank">Source</a></p> http://www.fitsugar.com/728797#comment beginner cardio routine Get It Up Swimming Wed, 24 Oct 2007 04:00:00 -0700 FitSugar http://www.fitsugar.com/728797 http://www.fitsugar.com/689329 <p>The elliptical is a great way to get in a good workout, especially for anyone looking for something a little more low-impact on your joints. Try out this interval workout I've put together and, for an added benefit, hold on to the handles for one minute and let go for the next. Continue to do so through the entire workout.</p> <p><span class="inline left"><img src="http://images.teamsugar.com/files/users/1/12981/41_2007/elliptical.jpg" alt="" title="" class="outline right image preview" height="250" width="250"></span>00:00-05:00 Level 3, Warm-up<br /> 05:00-06:00 Level 5<br /> 06:00-07:00 Level 10<br /> 07:00-09:00 Level 6<br /> 09:00-11:00 Level 10<br /> 11:00-14:00 Level 7<br /> 14:00-17:00 Level 10<br /> 17:00-21:00 Level 8<br /> 21:00-25:00 Level 10<br /> 25:00-30:00 Level 9<br /> 30:00-35:00 Level 12<br /> 35:00-40:00 Level 3, Cool-down</p> <p>You can also do this on a Precor Trainer; just try to keep the ramp at a moderate level. Try it out and let me know what you think in the comments section below. Enjoy!</p> <p><a href="http://buyfitnessonline.com/osc/images/IRONMAN_420e_______.jpg" target="_blank">Source</a></p> http://www.fitsugar.com/689329#comment cardio routine Elliptical Get It Up Interval Workout intervals Wed, 10 Oct 2007 09:30:00 -0700 FitSugar http://www.fitsugar.com/689329 http://www.fitsugar.com/675216 <p>Recent <a href="http://www.news.com.au/dailytelegraph/story/0,22049,21265523-5006009,00.html" target="_blank">research</a> out of Australia has found that eight seconds of intense cardio followed by twelve seconds of moderate cardio for twenty minutes enabled women to lose three times as much fat than those who went about their cardio at a steady pace. It's basic interval training, but in very, very short intervals.</p> <p><span class="inline left"><img src="http://images.teamsugar.com/files/users/1/12981/40_2007/shorty-intervals.jpg" alt="" title="" class="outline right image preview" height="250" width="250"></span>When doing interval training, you need to work with your own Rate of Perceived Exertion or RPE and work between easy (1-3), medium (4-7) and hard (8-10) amounts of exertion. Since I am a numbers gal I like using a heart rate monitor more. For these Intervals you're going to be working between intensity levels of Fat Burning, Endurance and Performance Training. To find your heart rate zones check out <a href="http://fitsugar.com/calculator" >Fit's Calculator</a>.</p> <p>So try it out on the stationary bike, treadmill, rowing machine or in the pool:</p> <ol> <li>00:00-05:00, Warm-up, RPE 1-3</li> <li>05:00-05:08, RPE 8-10<br /> 05:08-05:20, RPE 4-7<br /> 05:20-05:28, RPE 8-10<br /> 05:28-05:40, RPE 4-7<br /> 05:40-05:48, RPE 8-10<br /> 05:48-06:00, RPE 4-7</li> <li>06:00-25:00, Repeat step two 19 more times</li> <li>25:00-30:00, Cool-down, RPE 1-3</li> </ol> <p>All the switching is a sure way to keep you busy throughout your workout. So try it out and let me know what you think.</p> <p>Enjoy!</p> <p><a href="http://legacycreative.gettyimages.com" target="_blank">Source</a></p> http://www.fitsugar.com/675216#comment cardio routine Get It Up Interval Workout intervals shorty intervals Thu, 04 Oct 2007 08:45:00 -0700 FitSugar http://www.fitsugar.com/675216 http://www.fitsugar.com/657297 <p><span class="inline left"><img src="http://images.teamsugar.com/files/users/1/12981/39_2007/running.jpg" alt="" title="" class="outline right image preview" height="370" width="200"></span>Oh! I hope you didn't think I was talking about the band <a href="http://buzzsugar.com/90002" >The Killers</a> playing live in some park. Nope. I am talking about the <b>killers</b> I ran using the lines of basketball and tennis courts during countless practices and conditioning sessions. You might know them by the names line sprints or basketball sprints, but I refer to them as Coach Vickery did in high school. I call them what they are - killers. They are short, sweet and intense sprint workouts, and let me tell you you are going to love this!</p> <p><b>A Killer Set Defined</b><br /> If you can find a tennis court or a basketball court, use it! If not, just make your own lines in a field. Make six lines, six yards apart. Or if you are cramped make three lines, six yards apart. For basic killer, you start at the first line and sprint to the second line. Bend down and touch the line with your hand then return to your starting mark and touch that line (make sure to alternate hands so you work your torso evenly). Sprint to the second line, touch it and sprint back to the start. Keep going, running and touching the next furthest line until you have touched all the lines and returned to your starting mark. That series of sprints is a set.</p> <p>Now you that you know the basics to see the workout, just </p> <p><a href="http://www.fitsugar.com/657297">read more</a></p> http://www.fitsugar.com/657297#comment basketball sprints cardio workout Get It Up killers in the park line sprints short and intense workout sprint workout Thu, 27 Sep 2007 09:30:00 -0700 FitSugar http://www.fitsugar.com/657297 http://www.fitsugar.com/639442 <p>Swimming is an excellent complement to running. Especially if you are cross training to protect the joints of your lower body. Here's a swim workout for you to try. Just <a href="http://fitsugar.com/node/639442/print" >print it out</a>, get it wet and stick it to the side of the pool. Remember it is always helpful to have a workout plan.</p> <p><span class="inline left"><img src="http://images.teamsugar.com/files/users/1/12981/38_2007/swimming.jpg" alt="" title="" class="outline right image preview" height="165" width="250"></span><b>Warm up:</b><br /> 100 yrds Freestyle - easy<br /> 50 yrds kick Freestyle<br /> 50 yrds pull Freestyle<br /> <i>TOTAL = 200 yards</i></p> <p><b>The Main Event:</b><br /> 100 yrds Freestyle<br /> 50 yrd Freestyle SPRINT<br /> (rest :40)<br /> 100 yrds Backstroke<br /> 100 yrds Breaststroke<br /> 200 yrd Freestyle<br /> 50 yrds Freestyle SPRINT<br /> (rest :40)<br /> 75 yrds Backstroke<br /> 25 yrds Backstroke SPRINT<br /> (rest :30)<br /> 75 yrds Breaststroke<br /> 25 yrds Backstroke SPRINT<br /> (rest :30)<br /> 300 Freestyle<br /> <i>Total = 1100 yards</i></p> <p><b>Cool Down:</b><br /> 50 kick Freestyle<br /> 50 kick Breaststroke<br /> 50 kick Backstroke<br /> 100 Freestyle - easy<br /> <i>Total = 250 yards</i></p> <p><b>TOTAL WORKOUT 1550 yrds</b><br /> <b>Distance = .94 miles</b> (<a href="http://www.ruthkazez.com/SwimWorkouts/ZeroTo1mile.html" target="_blank"> a swim mile is 1650 yrds not 1750</a>, so add 100 yards and you are swimming a mile!)</p> <p><a href="http://www.gettyimages.com/" target="_blank">Source</a></p> http://www.fitsugar.com/639442#comment Get It Up swim routine swim workout Swimming Wed, 19 Sep 2007 04:00:00 -0700 FitSugar http://www.fitsugar.com/639442 http://www.fitsugar.com/620215 <p><span class="inline left"><img src="http://images.teamsugar.com/files/users/1/12981/37_2007/smaller.jpg" alt="" title="" class="outline right image preview" height="280" width="189"></span>Chances are high you jumped rope as a kid and here's a chance to workout with your inner child! Seriously, <a href="/525551" >jumping rope</a> is a great way to get some serious cardio action. </p> <p>Here's a routine to try, it builds on itself and the changes up in time will keep you interested and your body guessing what is coming next. Timing yourself when you are jumping rope will motivate you to compete with the time. How many jumps can you jump in thirty seconds? See if you can top that number in the next round.<br /> <br><br /> <br><br /> <br><br /> To see the workout just </p> <p><a href="http://www.fitsugar.com/620215">read more</a></p> http://www.fitsugar.com/620215#comment Cardio Get It Up get it up your heart rate that is jump rope jumping rope Wed, 12 Sep 2007 04:00:00 -0700 FitSugar http://www.fitsugar.com/620215 http://www.fitsugar.com/574734 <p>My absolute least favorite cardio machine to use at the gym is the StairMaster. I don't know what it is about it, but I get so bored and I just don't like it. <span class="inline left"><img src="http://images.teamsugar.com/files/users/1/12981/35_2007/stairmaster.jpg" alt="" title="" class="outline right image preview" height="386" width="250"></span>Today, I stopped avoiding it and tried out this new workout, which applies a modified pyramid technique (when you gradually move from low intensity for a longer time to high intensity for a shorter time, then back down again). The workout actually wasn't nearly as boring as I thought it would be and my heart rate sure was up where it needed to be.</p> <p>00:00-05:00 Warm-up, Level 4<br /> 05:00-10:00 Level 6<br /> 10:00-13:00 Level 8<br /> 13:00-14:00 Level 10<br /> 14:00-15:00 Level 6<br /> 15:00-20:00 Level 8<br /> 20:00-23:00 Level 10<br /> 23:00-24:00 Level 12<br /> 24:00-25:00 Level 8<br /> 25:00-30:00 Level 10<br /> 30:00-33:00 Level 12<br /> 33:00-34:00 Level 14<br /> 34:00-35:00 Level 10<br /> 35:00-40:00 Cool Down, Level 4</p> <p>Looking a little intimidating? For a beginner's version just </p> <p><a href="http://www.fitsugar.com/574734">read more</a></p> http://www.fitsugar.com/574734#comment Cardio Get It Up get it up your heart rate that is pyramid workout stair stepper workout stairmaster stairmaster workout Wed, 29 Aug 2007 12:30:00 -0700 FitSugar http://www.fitsugar.com/574734 http://www.fitsugar.com/554362 <p>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. </p> <p><span class="inline left"><img src="http://images.teamsugar.com/files/users/1/12981/34_2007/treadmill-routine.jpg" alt="" title="" class="outline right image preview" height="166" width="200"></span><b>00:00-05:00 Warm-up, Walk 3.0 mph, Incline 1<br /> 05:00-10:00 Run 5.0 mph, Incline 1<br /> 10:00-15:00 Walk 3.5 mph, Incline 12<br /> 15:00-20:00 Run 5.5 mph, Incline 1<br /> 20:00-25:00 Walk 3.5 mph, Incline 12<br /> 25:00-30:00 Run 6.0 mph, Incline 1<br /> 30:00-35:00 Walk 3.5 mph, Incline 12<br /> 35:00-40:00 Cool-down, Walk 3.0 mph, Incline 1</b></p> <p>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 </p> <p><a href="http://www.fitsugar.com/554362">read more</a></p> http://www.fitsugar.com/554362#comment booty workout Get It Up get it up your heart rate that is run Treadmill walk Wed, 22 Aug 2007 07:30:00 -0700 FitSugar http://www.fitsugar.com/554362 http://www.fitsugar.com/467891 <p>Next time you're looking to get the most out of your cardio workout, try this mini triathlon (boredom buster) at the gym.<br /> <span class="inline left"><img src="http://images.teamsugar.com/files/users/1/12981/31_2007/gym-tri.jpg" alt="" title="" class="outline image preview" height="277" width="550"></span><br /> <b>Swim:</b> Hop in the Pool for 15 minutes of lap swimming. (If your gym does not have a pool, supplement with the rowing machine).<br /> <b>Bike:</b> Dry off and hop on a stationary bike for 15 minutes of cycling.<br /> <b>Run:</b> Immediately head over to the treadmill for a 15 minute run.</p> <p>As always be sure to warm-up and cool-down for at least 5 minutes each. In the beginning, just aim at getting it done. Once you get used to it, either increase your time (20 minutes instead of 15) or aim to increase your workload in the 15 minutes (run two miles instead of 1.5).</p> <p>Let me know what you think, but most of all, enjoy!</p> http://www.fitsugar.com/467891#comment Get It Up get it up your heart rate that is gym tri triathlon Tue, 31 Jul 2007 04:00:00 -0700 FitSugar http://www.fitsugar.com/467891 http://www.fitsugar.com/444627 <p>Summer time means pool time. For a cool workout I suggest swimming! Try this workout and see if you like it. Just <a href="http://fitsugar.com/node/444627/print" >print this out</a>, get it wet and stick it to the side of the pool.<br /> <span class="inline center"><img src="http://images.teamsugar.com/files/users/1/12981/30_2007/swimming.jpg" alt="" title="" class="outline image preview" height="177" width="400"></span><br /> <b>Warm up:</b><br /> 100 yrds Freestyle - easy<br /> 50 yrds pull Freestyle<br /> 25 yrds kick Backstroke<br /> 25 yrds kick Freestyle<br /> <i>TOTAL = 200 yards</i></p> <p><b>The Main Event:</b><br /> 200 yrds Freestyle<br /> 3 x 100 yrds Favorite Stroke<br /> 100 yrds kick Free Style<br /> 2 x 100 yrds 2nd Favorite Stroke<br /> 50 yrds pull Freestyle<br /> 100 yrds 3rd Favorite Stroke<br /> 100 yrds Freestyle<br /> <i>Total = 1050 yards</i></p> <p><b>Cool Down:</b><br /> 50 kick Freestyle<br /> 50 kick Breast stroke<br /> 100 Freestyle - easy<br /> <i>Total = 200 yards</i></p> <p><b>TOTAL WORK 1450 yrds</b><br /> <b>Distance = .88 miles</b> (<a href="http://www.ruthkazez.com/SwimWorkouts/ZeroTo1mile.html" target="_blank"> a swim mile is 1650 yrds not 1750</a>, so add 200 yards and you are swimming a mile!)</p> http://www.fitsugar.com/444627#comment Cardio Get It Up swim routine swim workout Swimming Thu, 26 Jul 2007 08:45:00 -0700 FitSugar http://www.fitsugar.com/444627 http://www.fitsugar.com/361057 <p><span class="inline center"><img src="http://images.teamsugar.com/files/users/1/12981/26_2007/treamill-build-u%5B.jpg" alt="" title="" class="outline image preview" height="221" width="506"></span><br /> Don't get scared by the title, this is not some crazy cardio workout that involves getting off the treadmill and actually building something. The term "build it up" is more of a metaphor for how you progress as the time moves along. Basically you run one minute then rest, you run two minutes then rest, you run three minutes then rest and so on. Enjoy!</p> <p>00:00-05:00 WARM-UP, Speed 2.0<br /> 05:00-06:00 Speed 6.0<br /> 06:00-07:00 Speed 3.5<br /> 07:00-09:00 Speed 6.0<br /> 09:00-10:00 Speed 3.5<br /> 10:00-13:00 Speed 6.0<br /> 13:00-14:00 Speed 3.5<br /> 14:00-18:00 Speed 6.0<br /> 18:00-19:00 Speed 3.5<br /> 19:00-24:00 Speed 6.0<br /> 24:00-25:00 Speed 3.5<br /> 25:00-31:00 Speed 6.0<br /> 31:00-32:00 Speed 3.5<br /> 32:00-39:00 Speed 6.0<br /> 39:00-40:00 Speed 3.5<br /> 40:00-45:00 COOL-DOWN, Speed 2.0</p> <p>Not ready for this yet? I've done a beginner's version of this workout. To find out what it is </p> <p><a href="http://www.fitsugar.com/361057">read more</a></p> http://www.fitsugar.com/361057#comment build it up cardio program Get It Up Treadmill Thu, 05 Jul 2007 09:45:00 -0700 FitSugar http://www.fitsugar.com/361057 http://www.fitsugar.com/295661 <p><span class="inline center"><img src="http://images.teamsugar.com/files/users/1/12981/23_2007/treadmill-mountain.jpg" alt="" title="" class="outline image preview" height="216" width="508"></span><br /> Maybe you don't live close to the mountains for an actual hike, but you can try and fake it at the gym with this treadmill mountain routine. Try and visualize yourself actually hiking up the mountain, getting to the peak and then heading back down. </p> <p>00:00-05:00 <b>Warm-Up</b> Speed 2.0, Incline 0.5%<br /> 05:00-07:00 Speed 3.0-3.5, Incline 2%<br /> 07:00-09:00 Speed 3.0-3.5, Incline 4%<br /> 09:00-11:00 Speed 3.0-3.5, Incline 6%<br /> 11:00-13:00 Speed 3.0-3.5, Incline 8%<br /> 13:00-15:00 Speed 3.0-3.5, Incline 10%<br /> 15:00-17:00 Speed 3.0-3.5, Incline 12%<br /> 17:00-19:00 Speed 3.0-3.5, Incline 14%<br /> 19:00-20:00 Speed 3.5-4.0, Incline 15%<br /> 20:00-22:00 Speed 3.0-3.5, Incline 14%<br /> 22:00-24:00 Speed 3.0-3.5, Incline 12%<br /> 24:00-26:00 Speed 3.0-3.5, Incline 10%<br /> 26:00-28:00 Speed 3.0-3.5, Incline 8%<br /> 28:00-30:00 Speed 3.0-3.5, Incline 6%<br /> 30:00-32:00 Speed 3.0-3.5, Incline 4%<br /> 32:00-34:00 Speed 3.0-3.5, Incline 2%<br /> 34:00-40:00 <b>Cool-Down</b> Speed 2.0, Incline 0.5%</p> <p>Try it out and let me know what you think.</p> http://www.fitsugar.com/295661#comment Get It Up get it up your heart rate that is incline Treadmill treadmill mountain hike Wed, 06 Jun 2007 03:30:00 -0700 FitSugar http://www.fitsugar.com/295661 http://www.fitsugar.com/261349 <p>I am sure you have all seen mini-trampolines at the gym, but how many of you have ever hopped on one for a workout? Mini-trampolines are not only cute and compact, but they're also a great source for a little exercise variety.<br /> <span class="inline center"><img src="http://images.teamsugar.com/files/users/1/12981/22_2007/trampoline.jpg" alt="" title="" class="outline image preview" height="330" width="500"></span><br /> I like to structure a mini-trampoline workout similar to how I would work with a <a href="http://fitsugar.com/64891" >jump rope</a>. </p> <p>1. 00:00-05:00 <b>Warm-up</b>, jump slowly using both feet<br /> 2. 05:00-10:00 Jump on both feet<br /> 3. 10:00-12:00 Jump using right foot only<br /> 4. 12:00-14:00 Jump using left foot only<br /> 5. 14:00-15:00 Jump slowly using both feet</p> <p>Repeat steps 2-5 three times. If three repetitions is two times too many, start with just doing one complete set and work your way up to the full 30 minutes. Cool-down with your choice of activity for 5-10 minutes. You can buy a mini-trampoline (like the one pictured above) for $29.99 at <a href="http://www.fogdog.com/product/index.jsp?productId=1919059&amp;cp=710956.822376.1386463&amp;parentPage=family" target="_blank">FogDog.com</a>.</p> <p><b>Fit's Tip:</b> Two things. First, don't do this if you have a headache or if you feel one coming on, jumping can really make the pain worse. Second, I prefer to do routines on the mini-trampoline in front of a TV (or mirror), since the repetitive nature of jumping up and down can get really boring after just a few minutes.</p> http://www.fitsugar.com/261349#comment Cardio exercise Get It Up get it up your heart rate that is Legs mini-trampoline Workout Thu, 31 May 2007 04:00:00 -0700 FitSugar http://www.fitsugar.com/261349