FitSugar

Group Therapy: How Can I Make Sex Last Longer?

Tue, 07 Oct 2008 03:00:00 -0700

I've been with the same guy for three years, and we've always had a very active sex life. I only see him on the weekends during the school year, but we usually have sex about three or four times each day that I am home. However, even after three years, it seems like we can't go longer than around 10 minutes. I know that sometimes he is quick the first time, but I really am aroused after that time and want to have sex again. He needs about an hour before he can go again. Is there anything we can do to make his recovery time shorter? I feel like if our foreplay is longer, things just end up happening faster. Any advice would be great.
[EDITOR'S NOTE: To be involved in more GROUP THERAPY, click here]

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How Much Exercise Do You Really Need?

FitSugar — Tue, 29 Jul 2008 12:00:00 -0700

If finding the time to head to the gym is stressing you out then this roundup of studies from WebMD will please you. See, the thing is, it's not always quantity that matters, but the qualitity. And in the case of exercise the old adage is true, "something is better than nothing." Here are highlights:

A study published by the American Journal of Sports Medicine in 2006 showed that short walks after dinner were more effective than long exercise sessions in reducing the amount of fat and triglyceride levels in the bloodstream after a hearty meal.
Research published in the Journal of Epidemiology and Community Health showed that short bouts of exercise helped lower blood pressure as well as shave inches off the hips and waistline.

There's more so read more.

In a study published in Preventive Medicine in 2006, researchers found that multiple workout sessions as short as 6 minutes apiece could help sedentary adults reach fitness goals similar to those achieved by working out for 30 minutes at a time.
In a finding published in the journal Psychopharmacology, doctors found that short bursts of exercise could help reduce the craving for cigarettes and help people quit smoking.

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Fit Tip: Cycle Your Workouts

FitSugar — Thu, 20 Sep 2007 04:00:00 -0700

Everything, it seems, works in cycles and your workouts should too. It is a good idea to modify your workout routine in terms of length, intensity and activity in 2 to 3 week cycles.

Every two weeks, I like to vary my workout in terms of duration and intensity since I try to mix up my cardio methods weekly. So for 2 or 3 weeks I work at a lower intensity for a longer period of time, like for 40 to 60 minutes. I like taking hikes in the hills, jogging in flat areas, or swimming at a steady pace for a long time.

I follow that cycle with a couple of weeks of more intense workouts. I take to the hills for my runs or head to the track or pool for intense interval training. These workouts I limit in time to 20 or 30 minutes. If I have my wits about it, I can organize my exercise phases with how hectic my schedule is going to be. Short intense workouts are great when I have out of town guests or a busy social calendar - 2 kids in preschool means lots of birthday parties and pot lucks.

Another reason this works for me is variation of any sort prevents both my brain and body from getting bored. Boredom often leads to folks falling off the exercise wagon. This cycling of intensities helps the body become more efficient at burning fat. And what is not to love about that?

Oxymetazoline (Into the nose)

admin — Thu, 04 Sep 2008 19:49:02 -0700

Overview

Introduction
Brand Name(s)
When This Medicine Should Not Be Used
How to Use This Medicine
How to Store and Dispose of This Medicine
Drugs and Foods to Avoid
Warnings While Using This Medicine
Possible Side Effects While Using This Medicine

HEALTH GUIDE REFERENCE FROM A.D.A.M

Introduction

Oxymetazoline (ox-i-met-AZ-oh-leen)

Treats stuffy nose due to colds, hay fever, allergies, sinus and upper respiratory tract infections. Belongs to a class of drugs called nasal decongestants.

Brand Name(s)

Afrin, NRS-Nasal Relief, 4-Way Long Lasting, Health Care America Nasal, Good Neighbor Nasal Spray Pump, Rite Aid Nasal Spray, Mucinex Full Force, Afrin w/Menthol, Afrin Sinus, Nostrilla, Duration, Afrin Extra Moisturizing, Mucinex Moisture Smart, Neo-Synephrine 12 Hour, Duramist Plus

There may be other brand names for this medicine.

When This Medicine Should Not Be Used

You should not use this medicine if you have ever had an allergic reaction to oxymetazoline or to other nasal decongestants. You should not use oxymetazoline if you have narrow-angle glaucoma. Check with your doctor before using oxymetazoline if you have heart disease, high blood pressure, diabetes, overactive thyroid, or an enlarged prostate.

How to Use This Medicine

Spray, Drop

Your doctor will tell you how much medicine to take and how often. You should not use more often or in larger amounts than your doctor has ordered. Always follow the instructions on the medicine label if your doctor did not order the medicine.
Blow your nose gently before using the nose drops. Tilt your head back while standing or sitting and squeeze drops into each nostril. Keep your head tilted back for a few minutes afterward.
Rinse the dropper with hot water and dry with a clean tissue.
Blow your nose gently before using the nasal spray. With you head upright, spray the medicine once into each nostril, sniffing while squeezing the bottle quickly and firmly. Wait 3 to 5 minutes to allow the drug to work, then blow your nose gently again. Repeat until you have used the number of sprays your doctor ordered.
Rinse the tip of the nasal spray with hot water and dry with a clean tissue.

If a dose is missed:

Use the medicine as soon as you remember that you have missed your dose.
If it is nearly time for your next dose, wait until then to use the medicine and skip the missed dose.
You should not use two doses at the same time.

How to Store and Dispose of This Medicine

Store at room temperature, away from direct heat and light. Do not freeze.
Keep all medicine away from children.

Drugs and Foods to Avoid

Ask your doctor or pharmacist before using any other medicine, including over-the-counter medicines, vitamins, and herbal products.

Warnings While Using This Medicine

If you are pregnant or breastfeeding, talk to your doctor before taking this medicine.
You should not use this medicine for more than 3 days unless you have talked to your doctor.

Possible Side Effects While Using This Medicine

Call your doctor right away if you notice any of these side effects:

Slow, pounding, or irregular heartbeat
Trouble breathing
Seizures (convulsions)
Tingling in the hands or feet

If you notice these less serious side effects, talk with your doctor:

Headache
Restlessness
Sneezing
Burning or stinging inside of the nose

Review Date: 8/4/2008

A.D.A.M., Inc. is accredited by URAC, also known as the American Accreditation HealthCare Commission (www.urac.org). URAC's accreditation program is an independent audit to verify that A.D.A.M. follows rigorous standards of quality and accountability. A.D.A.M. is among the first to achieve this important distinction for online health information and services. Learn more about A.D.A.M.'s editorial policy, editorial process and privacy policy. A.D.A.M. is also a founding member of Hi-Ethics and subscribes to the principles of the Health on the Net Foundation (www.hon.ch).

A.D.A.M. Copyright

The information provided herein should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. A licensed medical professional should be consulted for diagnosis and treatment of any and all medical conditions. Call 911 for all medical emergencies. Links to other sites are provided for information only -- they do not constitute endorsements of those other sites. © 1997-2010 A.D.A.M., Inc. Any duplication or distribution of the information contained herein is strictly prohibited.

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You Asked: Workout Times and Exercise

FitSugar — Tue, 28 Aug 2007 10:15:00 -0700

I have always been a little confused about exercise times. I do cardio for a total of 30 minutes, but 10 minutes of that is warm up and cool down. Should I actually do a total of 40 minutes - 10 minute warm up and cool down with 30 minutes vigorous activity - to achieve benefits? In other words, are recommended exercise times inclusive of warm up and cool down?
- Confused Carol

I'm glad you've asked this question because I actually always wondered about this for years before I figured it out too! The new fitness guidelines state that: All healthy adults ages 18 to 65 years need moderate-intensity aerobic physical activity for at least 30 minutes on five days each week or vigorous-intensity aerobic physical activity for at least 20 minutes on three days each week.

This means that five days a week your target heart rate should be 50 to 70% of your maximum heart rate (220-age=maximum heart rate) for at least 30 minutes. Or that three days a week your target heart rate should be 70 to 85% your maximum heart rate for at least 20 minutes. This is not inclusive of warm up and cool down, so you have it exactly right when you say you should increase your workout to 40 minutes. In 40 minutes you can do a 5 min warm-up, a 30 min cardio session (where your heart rate is at 50-70% of your max) and a 5 min cool down.

A heart rate monitor is a great way to keep track of your heart rate and as coincidence has it, I'm giving one away for free! You could win your very own Polar Heart Rate Monitor, so click here to enter the contest (to be entered, all you have to do is comment once).

Fit's Tip: If you're a bit crunched for time, then you might want to opt for the higher intensity (75-85% of your MHR) cardio workout at a shorter duration (20 mins).

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Cardio 101: Endurance, Intervals, Fitness

FitSugar — Tue, 02 Feb 2010 08:00:22 -0800

Variety is the spice the life, and your cardio workouts, which hopefully are a part of your regular life, are no different. Spinning your wheels at the exact same speed each workout is not only boring for your mind, but your body as well. As your body acclimates to your workout, you begin to plateau - meaning you're not challenging yourself as much as you could, and you're not burning as many calories as you could be. All that wasted potential . . .

Don't waste your time on a single track cardio plan; your aerobic life plan should be a mix of endurance, fitness, and interval training. You shouldn't just hop on the elliptical or hit the streets and do the same routine every session - you need to mix it up. Here are three types of workouts you should include in your cardio life.

Endurance: Maintaining a steady and somewhat slower pace for a longer duration is an endurance workout. Aim to work out for at least 40 to 60 minutes maintaining a target heart rate of 60-70 percent of your max (check my calculator to learn your max heart rate). This type of workout is good for burning both fat and calories. Endurance workouts are great for "recovery" workout, the day after an intense workout. Try running on flat ground for at least 40 minutes at a nice steady pace. Add five minutes on to your run each week until you're running for a full hour.

To see the other two, just read more.

Fitness: Short and intense workouts to increase cardiovascular fitness are fitness workouts. For these workouts you work at a consistent and intense pace for a short period of time. Keep your heart rate between 75 and 85 percent of your max for 20 minutes. A tempo run is a great example of this kind of workout. You will burn the maximum number of calories in a shorter period of time. Doing just this type of workout can lead to injury, since you are pushing your body, heart, joints, and muscles beyond your comfort zone. Once you have warmed up, put the speed of the treadmill a couple of notches past your comfort zone and run for 20 minutes. Don't forget to cool down.
Interval: I love interval training since it is a blend of both endurance and fitness training. It challenges the cardiovascular system by alternating intensities. It also increases your metabolism and will burn calories and fat. Here is a challenging interval workout: interval sprints on treadmill.

No matter what type of cardio you fancy, these three types of workouts can and should be included in your workouts from biking to running, from swimming to rowing. So which type of training is your favorite and which do you need to do more of? Tell me in the comment section below.

Get Fit For 2010: Make a Plan and Share It

FitSugar — Thu, 14 Jan 2010 15:00:16 -0800

Here to serve as a motivational force in your drive to get fit for 2010, I want to remind you all that good intentions need well-laid plans. Let me share with you all some examples from the blog posts FitSugar readers have been writing in the Get Fit For 2010 community group.

JanisRae has resolved to get healthier by going to the gym, eating better, and being more mentally sound. Here's her strategy for de-stressing: "Blogs, journals, prayer, deep breathing. Going back to doing things I enjoyed doing before I got a full-time job is also a priority; going back to your roots makes you smile and feel youthful! Also, keeping clutter to a minimum seems to do the trick."
LadyBomb has been through a lot, and she's not kidding herself that she's going to meet her health goals without some hard work. She writes, "I'm going to increase my exercise frequency, duration, and intensity gradually in hopes to lose the weight."
User commonsense 102 has the goal of staying on the healthy track as she overcomes an injury. She is not only focusing "on healthy eating and making smart choices about indulgences," she is also adding intervals of jogging to her walks.
FitSugar user parkercat wants to lose the last 20 pounds and her plan to do so is simple and straightforward. She wrote, "I will increase my running millage and step-board exercise."
Rebeccaelyse is turning her health around and lowering her BMI. She is starting by replacing "soda with water, white bread with wheat."

Have you blogged about your goals for the new year yet? If yes, did you write how you plan to meet them? If not, please share your plan since writing goals helps you figure out how to meet them. Each blog post you write in the Get Fit For 2010 group increases your chances to win the weekly prize - $100 gift card from Nike. You have until Sunday Jan. 17 11:59 p.m. (PST) to meet this challenge. And since we know change takes more than a week, out Get Fit For 2010 is three months long with a new challenge every week to stay on track.

Heidi Has Nothing But Love to Share With InStyle

PopSugar — Wed, 13 Jan 2010 10:00:00 -0800

Heidi Klum and Seal brought their four kids out for a karate class in LA yesterday afternoon. Even little Lou went along for the session, staying for its duration to see her older three siblings show off their moves. Heidi's all about spending quality time with her kids, but another of her babies, Project Runway, will premiere on Thursday. In advance of the new season, Heidi recently opened up to InStyle about her show and her family. She spoke about her bond with Seal, as well as her most recent pregnancy. Here's more:

On not flirting with anyone but Seal: "I don't flirt. It's disrespectful to your husband. I would never do that. I'm very devoted, and he's the same."
On their annual vow renewals: "We're still for a minute and stare into each other's eyes."
On taking Seal's last name, Samuel: "My husband, the children, and me, we're now all one."
On the joys of being pregnant: "Everything is about love when you're pregnant. The baby's being loved by you; the baby's being loved by your husband, by the grandparents, by your children. And you're being loved by everyone."

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Burning Question: Does Glass or Metal Affect Baking?

YumSugar — Thu, 03 Dec 2009 11:41:05 -0800

Last week, PetSugar came to me with a good question: is it possible to bake brownies in a glass pan instead of metal? The short answer is yes. It is possible to bake brownies or other cookie bars with a glass pan - but this comes with a few caveats.

According to Lauren Chattman, author of The Baking Answer Book, clear glass, much like dark metal, absorbs heat, making it ideal for crisp-crusted pies but much less so for bar cookies, quick breads, and fruit crisps, which can easily become burnt.

Aluminum and nonstick pans are generally best for brownies, although ceramic, which is slower to absorb heat, will work, too, but will produce a lighter-colored product at the end. If you must use glass, reduce the oven temperature by 25 degrees and bake for the same duration of time to achieve desirable results.

Got a burning question? Join the Burning Question group in the YumSugar Community! It's your place to post the most pressing questions about the culinary world.

Source: Flickr User kim siciliano salem

Ski Like Bode: Pre-Season Skiing Workout

FitSugar — Tue, 01 Dec 2009 05:43:14 -0800

So Bode Miller may not have medaled in the 2006 Winter Olympics, but he is still one amazing skier. His fans can be infectious; I have a 4-year-old alpine skier who lives across the street from me who rabidly collects Bode stickers. Miller recently announced that he would be leaving the US Ski Team, but you can still train like him. I found this crazy pre-season conditioning routine at National Geographic. US Ski Team Head Super G and Downhill Coach John McBride created this training regimen blending old-school Rocky Mountain training with sport-specific agility training. McBride's routine is anything but boring.

Check out these moves and highlights from the article.

1. Rock-hopping for agility and anticipation: Got a shallow stream nearby? Lace up your sturdy trail runners and hop up the creek bed touching only the exposed rocks. "There is probably nothing better
than rock-hopping to train agility, anticipation, and explosive power," says McBride. Take heed: Wet tread can be slick, so be surefooted and bring a
chamois along to dry off your kicks.

2. Slack-lining for balance: Find two trees 20 to 30 feet (6 to 9 meters) apart and tightly string a one-inch-wide (2.54 centimeter) piece of webbing two feet (.5 meters) off the ground between them. Keep your eyes focused on one spot in front of you and slowly walk the length of the rope. Use ski poles for balance at first, but as your skills improve, move the webbing higher, nix the poles, and do a single-leg squat on each step. "Slack-lining is great for learning how to move dynamically and for challenging your balance," says coach McBride.

3. Single-leg squat for power: Using two ski poles for balance, stand on one foot, lower yourself down until your thigh is parallel to the ground, and then raise yourself slowly. "This drill is about being able to control the movement; gaining individual leg strength is critical," says McBride. Start with three sets of ten reps per leg. As your hamstrings strengthen, drop the poles and do 15 reps per leg.

There are three more equally challenging exercises, to see them just read more.

4. The wheelbarrow push for endurance: Load up your wheelbarrow with 50 pounds (22 kilograms) of stones and push it up the steepest hill in the neighborhood. No, we're not kidding. "Instead of lifting weight that is static, this teaches your body to control a dynamic load like you do in skiing," says McBride. When the stones become too easy, load up a friend. Start off two times a week with two sets of four three-minute sprints. Rest two minutes between sprints and five minutes between sets.

5. TV wall sits for isometric power: "The wall sit makes you resist the force of your own body weight, which simulates what happens in certain parts of the turn while skiing," explains McBride. With your back against the wall, lower yourself down until your legs form a 90-degree angle. Try four sets of one-, two-, and three-minute intervals twice a week. Increase the duration of intervals as you gain strength.

6. Walk downhill for eccentric loading: Fill a backpack with 20 to 30 pounds (9 to 13 kilograms) and walk or jog downhill to simulate skiing's eccentric loading (i.e., lengthening quadriceps muscles as you lower into a squat like position). "This is the closest specific exercise you can do to skiing," says McBride. "You're moving both forward and laterally with increased force." Start with 30 minutes of downhill hiking once a week.

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