http://www.fitsugar.com/ Healthy, happy you. en http://www.fitsugar.com/2649968 <p>Cardio helps burn calories to melt away fat, but if you want to build up your muscles and get chiseled lines, you need to strength train. <span class="inline left"><img src="http://images.teamsugar.com/files/upl1/1/12981/01_2008/728f5352a70b49c2_lift.jpg" alt="" title="" class="left image xlarge" height="189" width="300"></span>When you lift weights, use resistance bands, do crunches, squats, or push-ups, it causes slight tears in your muscle fibers. This is necessary in order to tone up. When your body heals the fibers, your muscles strengthen and become bigger and more defined. In order for that to happen though, your body needs the <a href="http://sportsmedicine.about.com/cs/nutrition/a/aa081403.htm" target="_blank">amino acids in proteins</a> to rebuild your damaged muscle tissue. So within 15 minutes to two hours after a workout, have a protein-rich snack. Some good options are yogurt, cottage cheese, a protein bar, protein drink, or nuts. Not only will eating protein benefit your muscles, but this nutrient will also help increase the absorption of water from your intestines and improve muscle hydration. </p> <p>If you're wondering how much total protein you should have in a day, check out this <a href="http://www.fitsugar.com/2376537" >chart</a>. </p> <p><span style='font-size:10px !important;'><a href="http://www.gettyimages.com" target="_blank">Source</a></span></p> http://www.fitsugar.com/2649968#comment Fitness Lifting Tip Protein recover from workout strength training Wed, 31 Dec 2008 05:30:00 -0800 FitSugar http://www.fitsugar.com/2649968 http://www.fitsugar.com/2541142 <p>Celebrity trainer <a href="http://www.fitsugar.com/tag/Harley+Pasternak" >Harley Pasternak</a> who's trained <a href="http://www.fitsugar.com/tag/Alicia%20Keys" >Alicia Keys</a>, <a href="http://www.fitsugar.com/tags/Eva%20Mendes" >Eva Mendes</a>, and <a href="http://www.fitsugar.com/tags/Halle%20Berry" >Halle Berry</a> has a little tip for us when it comes to strength training. <span class="inline left"><img src="http://images.teamsugar.com/files/upl1/1/12981/48_2008/5e3adb091c8cb5bc_lilfting.xlarge.jpg" alt="" title="" class="left image xlarge" height="320" width="267"></span>He recommends a one sided workout like this: "Work with only one arm or one leg at a time when strength training with dumbbells. This way, while you're resting one side of your body you'll keep the other side going strong."</p> <p>I love this idea of focusing on one side at a time. In some exercises, you can cheat by letting your dominant side do the brunt of the work, so this technique allows you to concentrate on strengthening both sides equally. This workout may take you twice as long, but Harley assures that "your heart will also have to keep pumping hard through your entire workout, which means that you'll actually burn more calories overall." Give it a try the next time you strength train.</p> <p><a href="http://www.gettyimages.com" target="_blank">Source</a></p> http://www.fitsugar.com/2541142#comment Fitness Harley Pasternak Lifting Tip Mon, 01 Dec 2008 10:00:00 -0800 FitSugar http://www.fitsugar.com/2541142 http://www.fitsugar.com/2036737 <p><span class="inline left"><img src="http://images.teamsugar.com/files/upl1/1/12981/39_2008/sit.jpg" alt="" title="" class="left image preview" height="446" width="300"></span>When you're strength training, there are definitely certain <a href="http://www.fitsugar.com/tags/multitasking+move" >multitasking moves</a> where you sit, kneel, or lie on the floor or a balance ball. I think that is fine, but for all other upper body exercises, be sure to do them standing instead of sitting on a weight bench. Standing makes the exercise more challenging to your entire body. Plus, standing helps ensure that you are working with proper posture and not hunching over. This is better for your spine and works your core too.</p> <p><b>Fit's Tips:</b> To make an upper body exercise even more challenging, try balancing on one leg at a time. Or better yet, stand on a <a href="http://www.fitsugar.com/71608" >BOSU</a> for serious challenge while doing your bicep curls.<br /> <br><br /> <br><br /> <a href="http://www.gettyimages.com" target="_blank">Source</a></p> http://www.fitsugar.com/2036737#comment Fitness Lifting Tip stand instead of sit Tue, 23 Sep 2008 10:00:00 -0700 FitSugar http://www.fitsugar.com/2036737 http://www.fitsugar.com/2036682 <p><span class="inline left"><img src="http://images.teamsugar.com/files/upl1/1/12981/38_2008/lift.jpg" alt="" title="" class="right image preview" height="444" width="300"></span>You know you should be spending time strength training, but you already spend a lot of time at the gym doing cardio and don't think you can fit in toning sessions. Don't assume you have to spend hours lifting weights — it doesn't take much to start seeing results. Start with 20 to 30 minutes of strength training sessions <a href="http://www.mayoclinic.com/health/strength-training/HQ01710" target="_blank">twice a week</a>. Lift dumbbells, do exercises that use your own body weight such as <a href="http://www.fitsugar.com/tag/push-up+variation" >push-ups</a> and tricep dips, experiment with a <a href="http://www.fitsugar.com/tags/resistance+band" >resistance band</a>, try those weight machines. Remember to <a href="http://www.fitsugar.com/1723655" >work all your muscle groups</a>, not just your upper body. Once you fit that into your schedule, work on adding another day. You'll notice that you're body is stronger overall, your muscles have more definition, and you'll feel more powerful when running, biking, or doing other cardio.</p> <p><a href="http://www.gettyimages.com" target="_blank">Source</a><br /> <br></p> http://www.fitsugar.com/2036682#comment Fit Tip Fitness Lifting Tip strength training Toning Muscles Weight Lifting Fri, 19 Sep 2008 14:30:00 -0700 FitSugar http://www.fitsugar.com/2036682 http://www.fitsugar.com/1698893 <p><span class="inline left"><img src="http://images.teamsugar.com/files/upl1/0/6066/24_2008/stk63144cor.preview.jpg" alt="" title="" class="right image preview" height="300" width="300"></span>Whether you're using <a href="http://www.fitsugar.com/1132795" >dumbells</a> or a <a href="http://www.fitsugar.com/384819" >weightlifting machine</a>, you aren't doing yourself any favors by cheating. So make sure that for every rep, you complete the full range of motion for the exercise.</p> <p>If you're using free weights, this means returning to your starting position after every rep: If you're doing bicep curls, lower you hands all the way down and bring them all the way back up. To get the most complete range of motion when using a weight machine, you should lower the weight so it almost touches (but doesn't quite touch) the weight stack below.</p> <p>If you're not sure what the range of motion should be on a particular exercise, ask a trainer at your gym. But whatever you do, don't just go part of the way. If you find you can't complete a full rep, it probably means you should switch to a lighter weight.</p> <p><a href="http://gettyimages.com" target="_blank">Source</a> </p> http://www.fitsugar.com/1698893#comment Fitness Lifting Tip range of motion Strength Training Weight Lifting Wed, 11 Jun 2008 03:30:00 -0700 FitSugar http://www.fitsugar.com/1698893 http://www.fitsugar.com/1138702 <p>When you're <a href="http://www.fitsugar.com/tags/strength%20training" >strength training</a>, whether you're using dumbbells, resistance bands, or machines, most of your mind is probably focused on the muscles getting worked. That's great, but you don't want to forget about proper form, and part of that means thinking about your shoulders. You want to be sure to relax them and elongate your neck. </p> <p><span class="inline left"><img src="http://images.teamsugar.com/files/upl1/1/12981/15_2008/shoulder.jpg" alt="" title="" class="center image preview" height="423" width="400"></span></p> <p>A trick I do to help me remember to relax my shoulders is to scrunch them all the way up towards my ears on an inhale, and then I release them down on an exhale. Then while keeping my spine straight, I draw my shoulder blades ever so slightly towards one another, so I can feel an opening in my chest. Give it a try the next time you're strength training, because releasing tension in your shoulders will help to prevent <a href="http://www.fitsugar.com/1062188" >neck</a> and shoulder pain after your workout. </p> <p><a href="http://legacycreative.gettyimages.com" target="_blank">Source</a></p> http://www.fitsugar.com/1138702#comment Lifting Tip muscle tension neck pain relax your shoulders tense shoulders Tue, 08 Apr 2008 09:30:00 -0700 FitSugar http://www.fitsugar.com/1138702 http://www.fitsugar.com/1132795 <p>Hopefully you've been incorporating <a href="http://www.fitsugar.com/845741" >strength training</a> into your workouts along with cardio and stretching. Lifting dumbbells is a great way to strengthen specific muscles groups, but it's not the only way. <span class="inline left"><img src="http://images.teamsugar.com/files/upl0/1/12981/12_2008/bed.preview.jpg" alt="" title="" class="left image preview" height="550" width="298"></span>Try to explore other options such as <a href="http://www.fitsugar.com/384819" >weight-lifting machines</a>, <a href="http://www.fitsugar.com/801896" >resistance bands</a>, <a href="http://www.fitsugar.com/tag/medicine+ball" >medicine balls</a>, <a href="http://www.fitsugar.com/tags/get+on+the+ball" >gym balls</a>, and exercises that require <a href="http://www.fitsugar.com/tags/no+equipment+necessary" >no equipment</a>. </p> <p>Varying the equipment you use will inevitably work other muscle groups, and because they make your muscles work in different ways, you'll be strengthening them more thoroughly, which could prevent injury. It's also smart not to stick to repetitive motions, since that could also result in a pulled muscle. </p> <p>So the next time you're at the gym, if you're not sure how to use the other types of equipment, ask a trainer to show you how. Gyms also offer strength-training classes, where you'll learn tons of new moves that don't use dumbbells. You can also pick up a resistance band and do exercises at home. Strength training is definitely important, and varying your equipment is a great way to make your time worthwhile.</p> <p><a href="http://legacycreative.gettyimages.com" target="_blank">Source</a></p> http://www.fitsugar.com/1132795#comment Lifting Tip Strength Training Mon, 24 Mar 2008 10:45:00 -0700 FitSugar http://www.fitsugar.com/1132795 http://www.fitsugar.com/1107045 <p><span class="inline left"><img src="http://images.teamsugar.com/files/upl0/1/12981/11_2008/lift.jpg" alt="" title="" class="left image preview" height="450" width="300"></span>When it comes to strength training, whether you are lifting dumbbells or using machines, correct form is really important. It doesn't really matter if you can do bicep curls with 30-lb. weights if you're struggling and grunting and can't keep your back straight. Keeping proper form will not only prevent injuries, but it will help you to isolate the muscles you're trying to work in each exercise.</p> <p>You want to challenge yourself, but you shouldn't be straining or in pain. To do this, start off with a lighter weight and be sure you can do all 12 to 15 reps <i>correctly</i> before gradually increasing to a heavier weight. As your muscles get stronger, you'll be able to lift heavier weights with proper form.</p> <p><a href="http://legacycreative.gettyimages.com" target="_blank">Source</a></p> http://www.fitsugar.com/1107045#comment dumbbells Lifting Tip proper form Strength Training Mon, 17 Mar 2008 11:00:00 -0700 FitSugar http://www.fitsugar.com/1107045 http://www.fitsugar.com/1061535 <p><span class="inline left"><img src="http://images.teamsugar.com/files/upl0/1/12981/08_2008/proper-form.jpg" alt="" title="" class="left image preview" height="369" width="250"></span>If you've been lifting weights and looking for good results then be sure to keep a few things in mind: Try and lift to the point of muscle fatigue; however, stop before you feel yourself losing proper form. If you continue lifting with poor form, you're not only putting stress on your joints but also increasing your risk of injury. Pushing will not give you the results you're working so hard to get in the first place. If you find that you can't keep your form after only a couple reps, lower the weight until you get strong enough to maintain form.</p> <p><a href="http://legacycreative.gettyimages.com" target="_blank">Source</a></p> http://www.fitsugar.com/1061535#comment Fitness Form Lifting Tip Weight Lifting Thu, 21 Feb 2008 16:15:53 -0800 FitSugar http://www.fitsugar.com/1061535 http://www.fitsugar.com/1034181 <p>I admit it. I love to watch myself when using weights. It's not because I love staring at my toned muscles; it's because I'm checking my form.</p> <p><span class="inline left"><img src="http://images.teamsugar.com/files/upl0/1/12981/07_2008/weight.jpg" alt="" title="" class="center image preview" height="418" width="400"></span></p> <p>It's great to make sure you're doing strength-training moves correctly, but if you turn your head to take a peek, you could strain your neck or upper back. So instead of glaring over at your deltoid, stand in front of a mirror to watch yourself, making sure to keep your neck in line with your spine. You can also have a session with a fitness trainer so he or she can watch you do your moves and give you pointers on how to perfect your form.</p> <p><a href="http://legacycreative.gettyimages.com" target="_blank">Source</a></p> http://www.fitsugar.com/1034181#comment avoid injury Fitness Lifting Tip neck Strength Training Weight Lifting Mon, 18 Feb 2008 14:45:00 -0800 FitSugar http://www.fitsugar.com/1034181 http://www.fitsugar.com/1027987 <p>I know the <a href="http://fitsugar.com/836780" >Cable Pulley Machine</a> is a little intimidating. The machine is big and with endless options, since you can work nearly every part of your body in almost any range of motion using it, but that is one of the reasons you should learn to love it! </p> <p><span class="inline left"><img src="http://images.teamsugar.com/files/upl0/1/12981/06_2008/cable-machine.larger.jpg" alt="" title="" class="left image preview" height="162" width="240"></span><a href="http://w2.ideafit.com/fit-tips/february-2008/strength-gains-fixed-vs-freeform-equipment" target="_blank">New research</a> backs up what many of us feel intuitively after working out with this machine; free form strength training makes you stronger and more flexible. Not only that, but using the cable pulley machine challenges your sense of balance and improves it considerably more than working with fixed weight machines. Another noted benefit, there was a marked decrease in joint pain when working with cable pulley machines. With all these bonuses, how can you walk past the machine?</p> <p>If you don't have access to the cable pulley machine, there are similar <a href="http://www.getfit.es/functionalintelligenttraining/367/free-form-versus-fixed-resistance-equipment/" target="_blank">benefits to working with free weights</a>.</p> <p><a href="http://buyfitnessonline.com/osc/images/Body-Solid_WCCO112.jpg" target="_blank">Source</a></p> http://www.fitsugar.com/1027987#comment cable pulley machine free weights Learn to Love Lifting Tip Strength Training Mon, 11 Feb 2008 08:45:00 -0800 FitSugar http://www.fitsugar.com/1027987 http://www.fitsugar.com/994720 <p>When you first start lifting free weights, it's great to have a set at home so you can lift while watching TV or after a run. You'll want to invest in at least two sets of different weights, maybe some five pounders and some eight pounders. Why? Since certain muscles are stronger than others, you'll want to vary the weights accordingly. <span class="inline left"><img src="http://images.teamsugar.com/files/upl0/1/12981/05_2008/weight.jpg" alt="" title="" class="right image preview" height="254" width="300"></span>That means six-pound weights may be the perfect weight when working your triceps, but they may feel too easy when doing bicep curls, so you'll want to switch to the eight-pound set instead. </p> <p><b>Fit's Tip:</b> How do you know what size weights to use? You should be able to do the exercise for 12 to 15 reps with correct form, and it should feel difficult by the last few reps. If you feel like you can't even do five reps, then choose a lighter weight. If you get to your last rep and you feel like you can do another 20 with no problem, move up to a heavier weight.</p> <p><a href="http://legacycreative.gettyimages.com" target="_blank">Source</a></p> http://www.fitsugar.com/994720#comment free weights Lifting Tip Weight Lifting Tue, 29 Jan 2008 13:30:00 -0800 FitSugar http://www.fitsugar.com/994720 http://www.fitsugar.com/903215 <p>It almost seems like part of the human condition: we like to do things that we already know we are good at doing. <span class="inline left"><img src="http://images.teamsugar.com/files/users/1/12981/52_2007/weight.jpg" alt="" title="" class="outline right image preview" height="375" width="250"></span>In strength training it boils down to people focusing on muscles that are already strong because it feels good to feel strong. Neglecting those weak muscles is the perfect scenario for injury, because this can create imbalance and torque joints out of alignment as the overly strong muscles dominate motion. To avoid injury you need to find balance.</p> <p>So here is a reminder of how to work opposing muscle groups: </p> <ul> <li>If you like to work your <a href="http://www.fitsugar.com/g2/entries/quads" >quads</a> with the knee extension exercises (straightening) like the leg press, you need to work your <a href="http://www.fitsugar.com/g2/entries/hamstrings" >hamstrings</a> with leg curls.</li> <li>If you like to work your biceps with <a href="http://fitsugar.com/56378" >hammer curls</a>, then you need to work your triceps with some <a href="http://fitsugar.com/62646" > bent over kickbacks</a> that target the back of the arm.</li> <li>If you like to work your abs (and if you are not one of them let me tell you there are many people out there who do love to work their abs), then you need to balance all those crunches with some <a href="http://fitsugar.com/84748" >back extension</a> exercises.</li> </ul> <p><a href="http://legacycreative.gettyimages.com" target="_blank">Souce</a></p> http://www.fitsugar.com/903215#comment Lifting Tip train opposing muscles Thu, 27 Dec 2007 04:00:00 -0800 FitSugar http://www.fitsugar.com/903215 http://www.fitsugar.com/871486 <p><span class="inline left"><img src="http://images.teamsugar.com/files/users/1/12981/50_2007/lift-tip.jpg" alt="" title="" class="outline right image preview" height="262" width="174"></span>Every workout should start with a <a href="http://fitsugar.com/tags/warm+up" >warm up</a>, even strength training. So before you pick up those dumbbells, take some time to warm up. <a href="http://www.ediets.com/news/article.cfm/cmi_2428114/code_30171" target="_blank">Five minutes of cardio</a> is enough to get your blood flowing and increased blood flow increases muscles contraction by 55 percent. So warming up helps your muscles work more. </p> <p>Not only that, but even a five minute warm up decreases your body's perceived exertion of how hard you are working. Yep, a little warm up can make things feel easier. If that doesn't convince you to spend five minutes on the elliptical before pumping iron, let me just remind you warming up is one of the best ways to prevent injuries. Since even a minor injury can hinder a workout, you really want to avoid getting hurt. </p> <p><a href="http://legacycreative.gettyimages.com" target="_blank">Source</a></p> http://www.fitsugar.com/871486#comment Fitness Lifting Tip take the stairs Warm Up Tue, 11 Dec 2007 11:00:00 -0800 FitSugar http://www.fitsugar.com/871486 http://www.fitsugar.com/728554 <p><span class="inline left"><img src="http://images.teamsugar.com/files/users/1/12981/43_2007/dumb-bell.jpg" alt="" title="" class="outline right image preview" height="305" width="200"></span>When it comes to hitting the gym, momentum is a good thing. Mentally it gets you there, and it keeps you day in and day out. Just be sure that your momentum is mental and not physical when it comes to your actual workout.</p> <p>Slow controlled movements moved by a muscle (or group of muscles) are what builds strength and benefits the body, not momentum. Swinging arms or legs (or whatever it is you're working) not only defeats the purpose of resistance training in the first place, but it also puts you at risk for injury. Hence, the name weight lifting, not weight swinging. If you're finding that you feel the need to swing a weight to complete a movement, you're probably lifting too much weight. If you're on the treadmill and your legs are moving fast, but you don't really feel like you're working, it's time to pump up the incline. The belt on the treadmill can help propel your feet along and while this momentum does wonders for your ego, it's not doing nearly as much for your health. </p> <p><a href="http://legacycreative.gettyimages.com" target="_blank">Source</a></p> http://www.fitsugar.com/728554#comment Lifting Tip momentum resistance training Weight Lifting Thu, 25 Oct 2007 04:00:00 -0700 FitSugar http://www.fitsugar.com/728554 http://www.fitsugar.com/726567 <p>Doing the same old lifting routine can get a little dull. Not only for your brain, but for your muscles too.<br /> <span class="inline left"><img src="http://images.teamsugar.com/files/users/1/12981/43_2007/exercise-ball.jpg" alt="" title="" class="outline left image preview" height="253" width="300"></span> Since muscles acclimate and learn to handle the load after six to eight sessions, you need to mix it up. You can confuse and challenge your muscles and entertain your brain by trying the same old exercise in a new environment. No, I don't mean going to Jamaica. I mean get on the ball – an <a href="http://fitsugar.com/73470" >exercise ball</a>. </p> <p>Instead of standing for your bicep curls, try them seated on a ball. Just sitting on the ball challenges your core. You can try other upper body weight lifting moves seated on the ball too, like the over head press or lateral raises. Play around and experiment. Just make sure you are using weights properly matched to your strength and an <a href="http://fitsugar.com/707916" >anti-burst</a> exercise ball.</p> <p><a href="http://legacycreative.gettyimages.com" target="_blank">Source</a></p> http://www.fitsugar.com/726567#comment exercise ball Lifting Tip Tue, 23 Oct 2007 04:00:00 -0700 FitSugar http://www.fitsugar.com/726567 http://www.fitsugar.com/695766 <p>When you are pressed for time at the gym, to ensure that you work all your muscles you pick moves that work more than one body part. I call them <a href="http://fitsugar.com/tags/multi-tasking+move" >multi-tasking moves</a>, and you might just hear them called multi-joint exercises. No matter what they are called, they are certainly efficient.</p> <p><span class="inline left"><img src="http://images.teamsugar.com/files/users/1/12981/42_2007/row.jpg" alt="" title="" class="outline right image preview" height="157" width="270"></span>Instead of standing still doing bicep curls, you should incorporate your bicep curls into your lunges. You can add lateral raises or front rows to your squats. Add a one arm <a href="http://fitsugar.com/344106" >reverse row</a> to your plank. With these three combinations you will be working more than one muscle group. Plus when you challenge your torso to stabilize while doing two separate motions, you should be working your <a href="http://fitsugar.com/54629" >core</a>.</p> <p>Tell me about your favorite multi-tasking move in the comments section below! I like to add in new exercises to my routine to keep it fresh. </p> http://www.fitsugar.com/695766#comment Lifting Tip multi joint exercises multi-task Wed, 17 Oct 2007 10:15:00 -0700 FitSugar http://www.fitsugar.com/695766 http://www.fitsugar.com/693654 <p>I know it seems funny to be reading tips about how to breathe, but the problem is that most of us do not breathe properly while lifting. In fact a lot of people actually hold their breath, which is problematic because it can cause your <a href="http://fitsugar.com/147595" >blood pressure</a> to skyrocket.</p> <p><span class="inline left"><img src="http://images.teamsugar.com/files/users/1/12981/41_2007/breathing.jpg" alt="" title="" class="outline right image preview" height="337" width="250"></span>So here is the deal. When performing exercises where you pull/curl, exhale as you pull/curl and inhale when the muscle is lengthening. For example, if you are curling a dumbbell, you would exhale as you curl up and inhale on the way back down. Easy right? It gets a little confusing when it comes to exercises where you press/push. So on pressing/pushing moves, exhale as you push/press and inhale when you return to the starting position. If you're performing a <a href="http://fitsugar.com/675098" >leg press</a>, exhale as you press your legs and inhale as you return them back to the 90 degree angle. </p> <p>In more simple terms, I like to think of it as exhaling when the move is hard, and inhaling when it's not as hard. </p> <p><b>Fit's Tip:</b> When in doubt, breathing normally is better than holding your breath.</p> <p><a href="http://legacycreative.gettyimages.com" target="_blank">Source</a></p> http://www.fitsugar.com/693654#comment breathing while lifting how to breathe properly during resistance exercise Lifting Tip Fri, 12 Oct 2007 04:00:00 -0700 FitSugar http://www.fitsugar.com/693654 http://www.fitsugar.com/692793 <p><span class="inline left"><img src="http://images.teamsugar.com/files/users/1/12981/41_2007/grip.jpg" alt="" title="" class="outline right image preview" height="305" width="250"></span>You know when you are driving on a curvy road in a heavy rain storm, and you are gripping the steering wheel so tightly your knuckles turn white? That death grip you have on the wheel doesn't translate into more control over the car. Same goes for when you are lifting weights. </p> <p>You don't need to grip the weights as if you were trying to squeeze the life out of the dumbbell. All this really does is tire out all the little muscles in your hands. Since these muscles are small and relatively weak compared to the larger muscles you are intending to work, they just tire out before your workout is done. This can create unwanted soreness in your hands. Plus having an overly tight hand often sends signals of tension up the chain making your shoulders rise towards your ears using muscles that should not be working.</p> <p>So lighten up your grip. </p> <p><a href="http://legacycreative.gettyimages.com" target="_blank">Source</a></p> http://www.fitsugar.com/692793#comment grip Lifting Tip Strength Training Thu, 11 Oct 2007 11:00:00 -0700 FitSugar http://www.fitsugar.com/692793 http://www.fitsugar.com/578330 <p><span class="inline left"><img src="http://images.teamsugar.com/files/users/1/12981/36_2007/bicep-curl.jpg" alt="" title="" class="outline right image preview" height="300" width="200"></span>Just like it is important to challenge and confuse your cardiovascular system by doing <a href="/244874" >interval training</a> or using <a href="http://www.savvysugar.com/g2/entries/fartlek" >fartlek</a> techniques, you can increase the benefits of <a href="http://www.ediets.com/myFitness/" target="_blank">weight training by varying the tempo of your reps.</a></p> <p>While very slow repetitions challenge the endurance strength of the muscle, it is important to incorporate a variety of tempos to your workout, including medium speeds as well as super slow. You can also lift slowly and recover quickly for a set and then reverse by making the return much slower. Using these varying tempos challenges the muscles with different rates of tension, increasing the benefits of strength training. </p> <p>To track your tempo count while you lift. For example, use a steady count of four to complete a bicep curl, and a count of one to lower the weight (not letting the arm flop). For your second set, or the second half of your first set, reverse and bicep curl on one count and lower for four counts. Tempo variations work well with both free weights or machines.</p> <p>Remember, variety is the spice of life!</p> <p><a href="http://legacycreative.gettyimages.com" target="_blank">Source</a></p> http://www.fitsugar.com/578330#comment Lifting Tip Strength Training tempo varying lifting speed Weight Lifting Thu, 06 Sep 2007 10:15:00 -0700 FitSugar http://www.fitsugar.com/578330 http://www.fitsugar.com/496637 <p>Since strength training has been added to the new <a href="http://fitsugar.com/481573" >exercise guidelines</a> you might be looking for a little guidance. Here are a few tips to help.</p> <ul><span class="inline left"><img src="http://images.teamsugar.com/files/users/1/12981/32_2007/weight.jpg" alt="" title="" class="outline right image preview" height="375" width="250"></span></p> <li>The new guidelines recommend strength training 2 days a week. The days should be non-consecutive since you need to give your muscles time to recover. <li>Warm up with some cardio before lifting by spending 10 to 20 minutes on the treadmill, elliptical or your favorite piece of cardio equipment. <li>The new guidelines also recommend that you do 8 -10 lifting moves each strengthening session. You should work all your major muscle groups: legs, arms, chest, back, abs, and glutes. <li><a href="http://diet.ivillage.com/workouts/wweight/0,,1lt,00.html" target="_blank">Start with the larger muscles</a> and progress to smaller muscles. So start with your legs - with hamstring curls and leg press (to get your <a href="http://www.fitsugar.com/g2/entries/quads" >quads</a>) or hold free weights in your hands for some <a href="/65569" >squats</a> and <a href="http://fitsugar.com/tags/how+to+lunge" >lunges</a>. Then move to your arms.<br /> <li style="width:550px;">Work your chest and back before working your biceps and triceps. Every time you exhale, pull your <a href="/54910" >deep abs</a> to your spine so you are multi-tasking and supporting your spine too! <li>Save the abs for last. Since you do the majority of ab exercises on your back it is a nice way to end a session. And honestly, are you really going to stand back up after being on the ground. <li>Don't forget to stretch to cool down. You want the new muscles you are building to be flexible! </ul> http://www.fitsugar.com/496637#comment 8 moves Lifting Tip Strength Training tips weight training Tue, 07 Aug 2007 13:30:00 -0700 FitSugar http://www.fitsugar.com/496637 http://www.fitsugar.com/65569 <p>Most people don't know squat about the squat. Intimidating as it may be, the squat is a fabulous start for getting killer legs that will make your skinny jeans drool...<br /> <span class="inline left"><img src="http://images.teamsugar.com/files/usr/1/12981/squats.jpg" alt="" title="" class="outline right image preview" height="220" width="186"></span><br /> To learn how to squat properly (step-by-step), </p> <p><a href="http://www.fitsugar.com/65569">read more</a></p> http://www.fitsugar.com/65569#comment Fitness Lifting Tip quads Squats Thu, 16 Nov 2006 13:30:00 -0800 FitSugar http://www.fitsugar.com/65569