FitSugar

Treadmill Tip: Adjust the Grade

FitSugar — Tue, 09 Mar 2010 15:00:51 -0800

To keep things exciting on a treadmill, you have to mix it up, and one way to do so is to play with the incline. For folks with troublesome ankles and knees, going faster can make cranky joints even crankier. By adjusting the grade you can increase the difficulty of your workout without compromising the joints of your lower legs. If you walk on a treadmill, use that incline button to take yourself for a hilly hike with this walking workout.

On last week's episode of The Biggest Loser, trainer Bob Harper also reminded us all that increasing the incline means you burn more calories in less time, and who doesn't want to be more efficient in their workout? It's not only efficient, but turning up the grade also means you work more of your muscles and in a greater range of motion. Try cranking the incline on your next treadmill walk up to 10 - just to see how it feels.

Virtual Active Video Treadmill Is Cool!

FitSugar — Mon, 08 Mar 2010 10:00:58 -0800

I have never been one to watch TV while working out. I use exercise to escape my reality, not read the ticker on CNN. When the guys at Virtual Active asked me if I wanted to take a virtual hike through Lake Tahoe on their Matrix treadmill, however, I said yes without hesitation. Lucky for me the fitness video start-up's office is two blocks from Sugar HQ.

Virtual Active makes high definition videos of popular tourist spots in the US, from the canyons of southern Utah to the urban canyons of downtown Chicago. These hyper-real videos of virtual runs and hikes play on the video screens now found on many pieces of high-end cardio equipment. Through some fancy programing, the video speeds up as you increase your running speed, helping to fulfill the illusion that you're actually moving in the great outdoors. Even cooler, when you approach a hill, the incline on the treadmill, whether you're running or walking, automatically changes to match what is on the screen. You can even set the machine up to give you reading points, brief facts and tidbits of history, about your running environs.

To experience these videos and learn what is on the horizon for VA, continue reading.

Gym Dilemma: Dealing With a Treadmill Hog

FitSugar — Fri, 12 Feb 2010 09:00:38 -0800

I try to avoid going to the gym during peak hours because of the long waits and time restrictions on the cardio equipment, but some days I can only manage to hit the gym during prime time. While it's tough to adhere to the 30-minute gym-imposed time limit on the treadmill, if there's a long line of people waiting (and there usually is), I play by the rules. But, of course, there's one woman who does not get off the treadmill for at least an hour - more often 90 minutes - no matter how long the wait.

Until now I've ignored her, but recently, someone politely asked me to give up my treadmill after going over the 30-minute limit while treadmill hog was at least on minute 45. I bit my tongue, but I don't think I can hold in my anger much longer. I'm not the only one with serious feelings about treadmill hogs, but what's the best way to deal? I've come up with three suggestions and possible outcomes; to let me know which route you think I should pursue, read more.

Ignore her. While this approach has served me (and just about every other person in the gym) well for a few weeks, her hogging the machine is clearly starting to bother me. I'm rather non-confrontational, so I default to this approach, silently hoping and waiting that someone else will say something to her. Pro: I don't have to deal with it. Con: I have to stew in anger silently watching her marathon workouts three days a week.

Tell the staff. I feel a little passive-aggressive approaching the gym staff, but that's what they're there for, right? Pro: Again, I don't have to be the one to confront her. Con: She might know I reported her and get confrontational. Or, she might end up embarrassed that I've dragged someone else into the situation.

Just tell her nicely. I should simply say, "Hey, I'm sorry, but there's a huge waiting line and I've noticed you're over the time limit on this treadmill. Do you think you could wrap it up?" Pro: She probably won't say no to my polite, direct approach. Con: She still might say no, and then I'm back to square one.

Fitness Download of the Day: Treadmill Workouts

FitSugar — Wed, 03 Feb 2010 15:00:45 -0800

This week's Get Fit For 2010 challenge is all about inspiring you to move. Since the weather is too chilly for most people to enjoy a run outside, many of you are turning to the treadmill. To beat boredom and burn major calories, I developed four different treadmill workouts: Beginner, Intermediate Intervals, Running Hills, and Sprint Intervals. Mix up all four workouts, or choose the one that suits your abilities and needs.

All you have to do is download this PDF, print it (color looks best), take it to the gym, and you've got yourself a free personal trainer leading you through four great treadmill workouts.

After you exercise, don't forget to write a fitness journal blog post in the Get Fit community group for a chance to enter our weekly prize - $100 gift card from Nike - as well as our fabulous grand prize.

The 500-Calorie-Burning Treadmill Workout

FitSugar — Thu, 28 Jan 2010 09:00:24 -0800

This is the year - 2010 is all about getting fit. Though some of you have big weight loss goals, others have just a few pesky pounds left to burn off. Those can be the hardest to get rid of, and sometimes eating healthy and exercising daily just doesn't do the trick. That's when you need to kick it up a notch in the workout department.

Here's a 41-minute interval workout for the treadmill that will burn about 500 calories. Complete it five times in a week and you are well on your way to burning an extra 3,500 calories - the magic number of calories it takes to lose one pound in a week. This means you would need to cut out only 150 calories daily from your food intake to meet that goal. Not too difficult right? To see this killer workout, just read more.

Set the treadmill incline to zero.

*Calories burned calculations are based on a 130-pound woman
**RPE = Rate of Perceived Exertion

If this workout is too easy or too hard, just adjust the speed to fit your level. If you prefer running outside, then use the RPE column to determine how fast you should be going. Click here for a photo-free printable version of this workout to take to the gym.

For more on running, be sure join the RunningSugar community group.

You Asked: My Feet Go Numb on the Treadmill

FitSugar — Tue, 05 Jan 2010 03:47:11 -0800

Hey Fit,
I started my New Year's resolution a little early by joining a gym a few weeks ago. I've been using the treadmill, jogging for 30 minutes, but about 15 minutes or so into my run, my feet start to go numb. I'm not cold, so what's up with that, and how can I prevent this annoying sensation?
- Lost That Footsy Feeling

It might make you feel better to know that other FitSugar readers can probably relate. Not only are numb feet uncomfortable, but they can put you at risk for falling and injuring yourself. Don't worry, because I have some suggestions to help relieve your tingly tootsies, so read more.

As you run, your feet will swell slightly, so the first place I'd start is with your shoes. If they're too tight, they can cut off circulation to your feet. Try wearing thinner socks, and loosen up the laces by your toes. If they still feel tight, you may need to go up half a size, try a wider width, or lace up some different sneaker brands to see which suits your foot best. If you go to a running or fitness store, someone there should be able to help you get the best fit.

Also consider your running posture and form. The shoulders should be stacked on top of your pelvis, but if you're leaning too far forward it could be putting unnecessary pressure on your feet. Also, try to land softly as you step, moving with control instead of smacking your feet down. Pay attention to the muscles in your feet and try to keep them relaxed as you run. Don't curl your toes or press them up to the top of your shoe, but rather keep your feet flat. Tight calves may also be a culprit, so be sure to stretch them out well every day.

If these don't remedy your frozen feet, then I'd see a doctor or podiatrist, since the cause of your symptoms may be more serious than your shoes or running form.

Issues with pain or discomfort from running are common, so if you have an issue, share it in the RunningSugar community group.

Cardio Workout: Beginner Treadmill

FitSugar — Mon, 04 Jan 2010 05:50:00 -0800

Are you returning to running in 2010? Did you vow to start running as a healthy resolution? I created a beginner treadmill workout to help get you started. Running on a treadmill during the inclement weather of Winter is a fine way to get into the sport. I am a firm believer in easing into your relationship with running since you need to give your body time to adjust to the physical demands. Mixing walking and running is a great way to get your heart rate up while priming your body for distance and speed. I have made a 40-minute walking/running workout, and if you're new to running you should certainly check it out.

Take a look at the workout when you read more.

For a printable version that you can take with you to the gym, click here. As always, if this workout is too hard or too easy, feel free to decrease or increase the speed. I would keep the incline set to 1.0 because this helps prevent shin splints. Try to do this workout three times in one week. The following week, after warming up for the first 10 minutes, run for three minutes and walk for three minutes, keeping the last two segments at two minutes each, then cool down with walking. Try it. You just may get hooked on running.

Help, I'm Afraid of the Treadmill

Fit Community — Wed, 23 Dec 2009 05:50:01 -0800

FitSugar reader ccath posted this question in our RunningSugar community group.

I'm planning on joining my college gym really soon. I've been doing lots of push-ups - sometimes I do 500 in a day, not exaggerating - but I still feel fat. I feel like my abs should be toned, but besides my arms I don't notice any difference. I feel fatter.

Anyway, as I was saying I'm going to join the gym, and I'm planning on running on the treadmill, but I'm afraid of it. I know it sounds stupid but I'm afraid I might fall and make a complete fool of myself in front of everyone. I'm worried that what happens in this video will happen to me.

Can you offer me any tips?

If you love talking about running or have a question, post your thoughts to the RunningSugar community group. Not a runner? Then take a look at our other community groups - there's something for everyone.

Do You Always Use the Same Machine at the Gym?

FitSugar — Mon, 07 Dec 2009 03:47:12 -0800

I think it's a no brainer that the treadmill and elliptical are the most popular machines at the gym. They are usually more treadmills and ellipticals than other machines and they're the only ones I ever see people waiting in line for. I'll even admit that I have a tendency to always book it to the treadmill.

Not too long ago I went to the gym and there was a huge line for the treadmill. In an effort to save time I used the rowing machine instead. I was surprised that more people weren't going to other open machines like the stationary bikes or stair climber.

Tell me . . .

Beat Boredom on Your Next Fitness Walk

FitSugar — Thu, 03 Dec 2009 08:07:33 -0800

If you have knee pain, asthma, or just don't like running, walking for exercise is an excellent option. It's free, you can do it anywhere, and since it's low impact, you're less likely to injure yourself with this form of exercise. The only problem is that it can be very boring, so here are some ways to pep up your walks.

Trade iPods with a friend and listen to her music instead. New tunes and playlists may be just the thing to inspire you to walk faster or for a longer amount of time.

If you don't have a buddy to strut with, talk on the phone while you walk. Catching up with a friend is a great way to pass the time. However, if you walk on a treadmill at a gym, be considerate of those around you, and skip the chat.

Change your stride. Take big steps, walk sideways, walk diagonally, try walking lunges, walk backwards, or skip. If you're on a treadmill, make sure you're varying your steps safely.

If you're outside, play a game with yourself, such as every time you see a red car, you walk as fast as you can until you see another red car.

I have a few more suggestions, so keep reading