FitSugar -- Healthy, happy you.

Switch It Up: Dumbbell Row For Lat Pull Down

FitSugar — Thu, 17 Jul 2008 03:00:00 -0700

Gym time is precious, and you don't want to waste it waiting around for a popular weight machine to become free. The lat pull down is a favorite among many gym goers, but you can work your back with free weights. And free weights will challenge your core too. Try the bent over dumbbell row instead.

Both exercises work your back, shoulders, and biceps, but dumbbells are often free while machines are not. Try it next time you're at the gym.

What Do You Know About Strength Training?

FitSugar — Tue, 15 Jul 2008 09:00:00 -0700

Either you love it or you hate it. Regardless of your feeling for it, strength training is an important part of a fit life. So how much do you know about it? Take this quiz and test your knowledge.

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Strength Training: Are Forced Repetitions Beneficial?

FitSugar — Fri, 11 Jul 2008 10:00:00 -0700

I'm a huge fan of strength training with a buddy, and recently at the gym, I've been hearing a lot about forced repetitions where your weight lifting partner does more than just spot you. If you're not familiar with this term, allow me to explain. If a woman is lifting weights and she has reached her limit and can't do another repetition on her own, someone will assist her with one or more repetitions. These are called forced repetitions. The reason people who strength train do this is because they think this extra bit of effort will help their muscles become stronger.

To find out if forced repetitions are beneficial when it comes to strength training

Lifting Tip: Complete the Full Range of Motion

FitSugar — Wed, 11 Jun 2008 03:30:00 -0700

Whether you're using dumbells or a weightlifting machine, 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.

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.

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.

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DrSugar Answers: How Can I Exercise After Surgery?

DrSugar — Tue, 10 Jun 2008 09:00:00 -0700

DrSugar is in the house and answering your questions.

Dear DrSugar,
I had an emergency appendectomy last Wednesday, and I'm wondering if you could give some tips for a post-surgery exercise routine. As an avid runner, kayaker, and rollerblader, it's driving me a little crazy that I can only really shuffle around. I think other post-surgery members of the Sugar community would also like to hear your suggestions. Thanks!
Thanks,
Ready to Work Out

To see what DrSugar has to say about this, just

How Do You Strength Train?

FitSugar — Tue, 03 Jun 2008 09:00:00 -0700

When I am doing strength training I like to mix it up. Dumbbells one day. Resistance bands the next workout. I actually hardly ever use the weight machines because I feel like I get a better burn without them. I notice that people at the gym have their own routines and certain folks stick to certain strength training methods. Of course I'm curious about you guys. How do you typically strength train?Source

How Do You Strength Train?

Cable machine

Weight machine (leg press, shoulder press, etc.)

Dumbbells

Body weight exercises (planks, squats, etc.)

Resistance bands and tubes

All of the above

Other — share below

Another Reason to Strength Train

FitSugar — Thu, 22 May 2008 08:00:00 -0700

Exercise is fundamental to my happiness. There have been plenty of days when my husband asks me in his sweetest voice if I need to go for a run. Maybe he should be asking me if I want to lift weights. Muscle helps your blood pressure return to normal quickly after a stressful event, which at our house can be trying to get two tired little girls to brush their teeth before bed. In contrast, fat can slow down the process of lowering your blood pressure. Strength training, be it lifting weights or doing push ups will not only help relieve stress in the short-term, but the muscle you build might just help you calm down faster later.

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Get Lifted: Seated Rows

FitSugar — Tue, 06 May 2008 10:00:00 -0700

Rowing is a great exercise for the upper back and there are so many variations of this simple move. Here's another way to add rowing into your strength training routine. If you don't have access to a rowing machine, or the weight machines at the gym, you can use a resistance band or tube instead.

Sit on the floor with your legs straight out in front of you. Secure the band around the bottoms of your feet and hold on to either end of the band.
Sit up nice and tall with your shoulders over your hips. Not only will this protect your back from injury, but it will also strengthen your core and improve your posture.
Keep your arms in a neutral position, with your elbows slightly bent. Inhale to prepare and as you exhale, pull the band back and bend your elbows behind you. Try not to move your torso, since you're trying to target your upper back and arms in this exercise. Focus on making your movements slow and with control. This is one repetition.
Repeat for a set of 12 to 15 repetitions.

If You Run You Need to Lift Too

FitSugar — Wed, 30 Apr 2008 12:00:00 -0700

You all know that I believe in a well-balanced workout regimen with both cardio and strength training. I must confess that when I am training for an endurance event, I tend to skimp on the strength training and sometimes due to poor or over scheduling (the kids need to get to swim class or we have run out of milk, bread, and eggs all on the same day) I am forced to skip it all together. Professor of Kinesiology William Kraemer, Ph.D., reminds us that this is not a good idea; you need to keep on using the weights!

Running, when done for periods of time over 30 to 45 minutes can actually break down muscle. This happens when the glycogen stores (aka muscle fuel) is depleted and the body looks for other sources of fuel sometimes scavenging muscles for energy. Aside from properly fueling (like sipping a sports drink every 10 to 5 minutes) yourself on long runs and rides, you need to rebuild muscle with strength training. Kraemer suggests 60 minutes to 90 minutes a week, which I find can be hard to fit in. I try to fit in squats and wall sits (during TV commercials) whenever I can as well as focused strength-training workouts even if they are short.

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You Asked: What Is Muscle Fatigue?

FitSugar — Wed, 30 Apr 2008 05:30:00 -0700

You're asking and I'm answering.

"Hey Fit. In a lot of your weight lifting posts you talk about picking a weight that leads to 'muscle fatigue or failure' but I'm not really sure I know what that means or how that feels. Can you explain it for a newbie?"
– Muscley Marianna

I'm guessing you're not alone in not really knowing what muscle fatigue is, so this is a great question. To see my answer just

Fit Tip: Don't Put Your Dumbbells Away

FitSugar — Fri, 18 Apr 2008 16:00:00 -0700

I am trying to teach my girls by example to put things away when they are done with them. I have, however, made an exception to my own rule: I keep my dumbbells out in plain sight. I used to put them away after at-home strength training sessions, but I realized that if they were visible, I'd be way more likely to pick them up and do an exercise or two.

Sometimes I find that I get in three set of biceps curls throughout the day. Do a set of overhead presses while waiting for your coffee to brew in the morning. Or while microwaving leftovers, you can work your triceps. Waiting on hold for a long time? I put the phone on speaker and get busy with some lateral raises. I do try to warm up the area I am going to be working before I grab the weights.

Keep them where you can see them but out of the path of motion to avoid the accidental toe stub. On a shelf, in a corner by a plant, or under a side table works for me.

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Get Lifted: Tricep Extensions With a Towel

FitSugar — Thu, 17 Apr 2008 12:00:00 -0700

I'm sure if you're into strength training with dumbbells or resistance bands, you've done tricep extensions before. This move is similar, but it requires a towel and a friend's help.

Hold a towel with both hands and bring your hands behind your head with elbows pointing straight up to the ceiling.
Have a friend stand behind you and hold onto the other end of the towel.
As you straighten your arms above you, your friend will add a little resistance. This should be enough to make the exercise hard, but not hard enough that you can't do it.
Then slowly lower your hands back behind you (with your partner still applying resistance). Try to keep your elbows pressing in towards your head.
Repeat for a total of 12 to 15 times. Then switch roles so your partner can work their triceps, too.

This might be a good exercise to do if you are at the gym with a chatty friend, because you can work and have a conversation during this one!

Fit Tip: Stretch Between Strength-Training Sets

FitSugar — Tue, 01 Apr 2008 09:30:00 -0700

I'm always looking for ways to optimize my gym time, and lately I've come up with a clever tip I want to share. It forces you to rest between strength-training sets, and it cuts down on the time you spend on your cool-down stretches.

Here's how it works. Do your cardio before your strength training, but rather than stretching after the cardio, go straight into your weight routine. Then, use the time when you're resting between weight-lifting sets to do your stretching. For instance, while you're resting between bicep curls, you can stretch your quads, or when you take a break on the leg press, take a moment to stretch your deltoids.

Just make sure you only stretch the muscles you're done using; so don't stretch your triceps until you're done with your triceps extensions and dips, and so on. However, if you stretch as you go, it will really cut down on your cool down at the end of your gym session, and you can get out the door faster. Do any of you do this? If so, tell me about your routine below.

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Lifting Tip: Don't Just Stick to Dumbbells

FitSugar — Mon, 24 Mar 2008 10:45:00 -0700

Hopefully you've been incorporating strength training 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. Try to explore other options such as weight-lifting machines, resistance bands, medicine balls, gym balls, and exercises that require no equipment.

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.

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.

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Lifting Tip: Choose Quality Over Quantity

FitSugar — Mon, 17 Mar 2008 11:00:00 -0700

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.

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 correctly before gradually increasing to a heavier weight. As your muscles get stronger, you'll be able to lift heavier weights with proper form.

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Get Lifted: Tricep Kickbacks

FitSugar — Tue, 11 Mar 2008 11:00:00 -0700

Want to work on toning the backs of your upper arms? This classic exercise targets the triceps and to do it all you need is a set of dumbbells.

Hold a dumbbell in each hand. Lean your torso forward slightly, keeping your spine straight, and bend both elbows back behind you as high as you can.
Now keeping your elbows in that position, straighten your right arm back with the bottom of your fist pointing up.
With control, bend your right elbow and bring the weight back in towards your shoulder. Do this 12 to 15 times.
Without taking a break, do 12 to 15 reps on the left side.
Repeat on both sides for a total of three times. If you need to take a break between each set and stand up to release your lower back, go for it.

Fit's Tip: If you're finding it hard to do keep your elbows raised while doing this exercise, switch to a lower weight.

Lift Tip: Check Your Form Regularly

FitSugar — Wed, 05 Mar 2008 03:00:00 -0800

You've been working out with hand weights for a while now, and no doubt you had perfect form when you first learned your favorite exercises.

Ahhh. . . but repetition is a slippery slope and often when we repeat exercises, we slowly stop paying attention to form. Over time, bad habits have a way of working themselves into your routine. This being said, it is a good idea to check your form every once in a while. There's no need to watch yourself every time you do your bicep curls or side arm raises, but once every few week or so, watch yourself in a mirror to make sure you're keeping up with that perfect form.

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Is Shaking While Strength Training Normal?

FitSugar — Tue, 19 Feb 2008 12:30:00 -0800

Have you ever been doing push-ups or ab exercises and noticed that your body started to shake? This happens to me when I'm pushing myself or at the end of a set of exercises. Why does it happen?

Basically your muscles shake when they are working hard at something they're not used to doing. Maybe you're lifting a heavier weight, or doing more reps of a certain move. When your muscles begin to quiver, it's because they're grabbing and releasing one another as they lengthen and shorten. Once your muscles become accustomed to doing that exercise or lifting that amount of weight, the trembling will stop.

So is it a bad thing? To find out

Lifting Tip: Keep Your Neck Straight

FitSugar — Mon, 18 Feb 2008 14:45:00 -0800

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.

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.

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Strength Training Tips For Women: Part Two

FitSugar — Wed, 13 Feb 2008 10:15:00 -0800

I am always looking for weight-lifting tips for women. I was really excited to see strength-training tips for women in US News and World Report's interview with Alwyn Cosgrove, one of the authors of The New Rules of Lifting For Women ($17.13). Here are highlights:

Don't waste your time doing exercises that only work your smaller muscles. Machines that isolate the calf, biceps, and triceps muscles aren't doing much good. Doing exercises like presses, rows, and pulldowns lets those little muscles work the way they're supposed to: in concert with the bigger ones.
Toss the standard back-on-the-floor crunches. Straining against the hard ground isn't doing your spine any favors, and you aren't working the full range of your abdominal muscles. Instead, Cosgrove recommends other ab exercises, including crunches on an inflatable ball (which are cushier on your back and let you reach the full range of motion) and a deceptively innocent-sounding move called a plank, where you hold your body straight in a modified push-up position, propping yourself on toes and forearms.
One-size "proper form" does not always fit all. You don't want to be so caught up with the so-called rules of an exercise ("Don't lock your elbows!" "Don't let your knee move past your toes!") that you are petrified to even start. Everyone's body is different. So if your basic technique is correct, and you aren't experiencing pain during or after a workout, you're probably OK, he says.
Don't worry — you aren't going to get huge. It's not easy even for men to get so they look like those folks on the cover of Muscle & Fitness magazine. For women, because of our lower levels of testosterone, it's definitely not going to happen, unless you have some off-the-charts genetic propensity to pile on muscle and are spending your entire day working out.

Be sure to check out the first four strength-training tips if you missed them earlier this week.

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Get Lifted: Side-Arm Raises

FitSugar — Tue, 12 Feb 2008 13:30:00 -0800

Side-arm raises, also called shoulder raises, work your (you guessed it) shoulders and more specifically your deltoids. It also strengthens your upper back. For this exercise, you'll need a set of 4 to 8 lb. dumbbells.

Stand with your feet hip distance apart. Hold a dumbbell in each hand so your palms face in towards the sides of your body.
Start with the right side first. With control, keep your arm straight (but don't lock that elbow) and as you inhale, raise your right hand up towards the ceiling. You want your palm to be facing down, and your arm to be parallel to the floor. Then as you exhale, slowly lower your hand back to your body. You should be able to see your hand in your peripheral vision. So your arm isn't directly out to the side, but slightly forward.
Do the same move with your left arm.
Then do both your right and left arms at the same time.
Continue these moves of right, left, together, right, left, together, for a total of 10 to 12 reps. Do two sets.

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Learn to Love: The Cable Pulley Machine

FitSugar — Mon, 11 Feb 2008 08:45:00 -0800

I know the Cable Pulley Machine 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!

New research 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?

If you don't have access to the cable pulley machine, there are similar benefits to working with free weights.

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Definition: Bent Over Rows

FitSugar — Tue, 29 Jan 2008 20:13:42 -0800

Starting with feet shoulder-width apart, bend the knees and bend forward at the hips, so you back is almost parallel to the ground. Pull abs toward spine, but do not round low back. Stay neutral in your spine.
Hold the dumbbells with a palms facing in, and elbows straight with hands underneath shoulders.
Keeping your knees bent and back straight, bend elbows and lifting your hands toward your chest. Pulls shoulder blades toward one another.
Slowly lower the barbell to the starting position.

Get Strong With the Strength Training Deck

FitSugar — Wed, 09 Jan 2008 15:30:00 -0800

Figuring out how to work strength training into your workout routine, or even your life, can be a challenge. In yesterday's poll on weight lifting , a few of you commented that you find the weight rooms at your gyms intimidating. I found this Strength Training Deck ($12.95) to act as your cheat sheet and jump start your strength training program. If you are new to strength training, these 52 exercises, one per card, can help you learn the ins and outs of many muscle building moves in the privacy of your home. You can read up on the moves, which are explained in a straightforward manner, and try them at the gym. Since it is strength training, props are involved: medicine balls, physio balls, hand weights, and exercise bands. If you have none of these and are working out at home, you can always substitute canned goods for hand weights and heavy pillows for medicine balls.

To create a diversified workout, you can mix and match body parts and just work your legs, or find cards for different areas to get a full workout. I also dig the Pilates Deck and Fit Deck, followed up by a nice massage using the Massage Deck. Yep, pick a card any card, and that card will get you moving!

Buy the Strength Training Deck here.

ExerciseTV: Squat With Side Bend and Overhead Press

FitSugar — Thu, 20 Dec 2007 12:05:01 -0800

In a time crunch, you need to find exercises that work many body parts with one exercise. That is why I am loving this variation on squats I found over at ExerciseTV. It incorporates side bending as well as an overhead press into your basic squat. This means you are not only working your hamstring, quads and glutes (aka your legs and bum), but your obliques (side of your torso) and shoulders as well. Talk about a three for one bonus deal!

The folks at ExerciseTV are so generous for sharing their videos; they even sponsored this post. So grab some hand weights, any style will do. I would start with five pound weights and work up to using eight and then ten pound weights.

Get Flash to see this player.

You should definitely check out the extensive video library at ExerciseTV. There is no reason to ever be bored with your workout again!

You Asked: Muscles, Muscles, Muscles

FitSugar — Tue, 18 Dec 2007 08:45:00 -0800

You're asking and I'm answering.

Hey Fit!
I'd LOVE if you'd do a post about muscle. How long/how much work it takes to build, how long before it atrophies, how many calories it ACTUALLY burns?
I'm really curious and eager for some plain English answers!
Love ya Fit!
– Wanting More on Muscles

So many questions about muscle and all of them great. First off, there are many factors at play when building muscle like diet (what you eat), metabolism (how quickly your body turns what you eat into energy) and age (around age 35 both men and women start to lose muscle mass and have to work harder to keep it and build it). A study performed on overweight men who were new to weight lifting might help explain how long it takes to build muscle. The men performed strength training 3 days a week, along with endurance exercise (aka cardio). After 14 weeks, the men averaged a weight loss of 16.3 pounds of fat and gained 9.5 pounds of muscle.

To build muscle you need to challenge it. The American College of Sports Medicine recommends doing strength training at least twice a week, but not on back to back days. You should do 8-10 exercises working the major muscle groups: legs, arms, back, abs, and glutes. You should perform 8-12 repetitions of each exercise using a weight that exhausts the muscle. If you can try for two sets of each exercise.

Want to hear the good news about atrophy? Well then, you are just going to have to

Lifting Tip: Lighten Up Your Grip

FitSugar — Thu, 11 Oct 2007 11:00:00 -0700

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.

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.

So lighten up your grip.

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Balanced Workout: Cardio & Weight Training

FitSugar — Thu, 06 Sep 2007 13:30:00 -0700

Hopefully by now you have added some strength training to your workout plan since it has so many benefits (making you stronger, firing up your metabolism, and the new exercise guidelines recommend 2 sessions a week). The experts, however, all seem to have different ideas on how to go about it.

I found the age based approach by Dr. Kenneth Cooper, the doctor that coined the word "aerobics" back in the '60s, interesting. He now advises his patients to perform muscular conditioning in a graduated amount based on age. Since the human body slows down in building muscle mass in the mid 30s, the older you get the more time you should allocate for strength training in your workout. He found that as he aged he was able to maintain his aerobic endurance but lacked strength.

Here is what Cooper suggests:

Age in decade	Cardio Training	Strength Training
30s	80%	20%
40s	70%	30%
50s	60%	40%

If you are in your 20s, you should still do a mixture of cardio and muscular conditioning; the key is to listen to your body. If you are experiencing injuries (like sore knees from running mile upon mile), you definitely need to add strength training to your regimen.

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Lifting Tip: Vary Your Lift Speed

FitSugar — Thu, 06 Sep 2007 10:15:00 -0700

Just like it is important to challenge and confuse your cardiovascular system by doing interval training or using fartlek techniques, you can increase the benefits of weight training by varying the tempo of your reps.

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.

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.

Remember, variety is the spice of life!

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Do You Prefer Cardio, Stretching or Strength Training?

FitSugar — Tue, 28 Aug 2007 04:00:00 -0700

When it comes to working out most people stick to doing things they are good at doing. We tend to stick to the familiar because it feels good and it's satisfying. However, this means that many of us avoid exercises we need because the exercises (or stretches) we avoid are often the ones that we would benefit from the most. So take this poll and pay attention to the answers you didn't choose. This may give you an idea of the exercises you're skipping, so next time you can try and incorporate that element into your workout.

Do You Prefer Cardio, Stretching or Strength Training?

Cardio

Stretching

Strength Training

I love all three!

Other. Tell me below!

Lifting Tips

FitSugar — Tue, 07 Aug 2007 13:30:00 -0700

Since strength training has been added to the new exercise guidelines you might be looking for a little guidance. Here are a few tips to help.

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.
Warm up with some cardio before lifting by spending 10 to 20 minutes on the treadmill, elliptical or your favorite piece of cardio equipment.
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.
Start with the larger muscles and progress to smaller muscles. So start with your legs - with hamstring curls and leg press (to get your quads) or hold free weights in your hands for some squats and lunges. Then move to your arms.
Work your chest and back before working your biceps and triceps. Every time you exhale, pull your deep abs to your spine so you are multi-tasking and supporting your spine too!
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.
Don't forget to stretch to cool down. You want the new muscles you are building to be flexible!

You Asked: The Health Benefits of Pilates

FitSugar — Fri, 27 Jul 2007 04:00:00 -0700

I have received more than a few questions recently about Pilates like: Is Pilates good for weight loss? What are the health benefits of the practice? How to go about studying Pilates?

Pilates is strength training with flexibility training thrown in as a bonus. While both are essential to a well-rounded workout program, it is aerobic exercise that most directly helps weight loss. While Pilates will make you stronger and help you build long and lean muscles, it doesn’t burn up the calories like cardio exercises like running, swimming or putting the miles on an elliptical. Much of the focus of Pilates is on posture and how the entire body works, or not - since Pilates can be about turning off over working muscles, in an exercise.

It has been my experience that Pilates makes everything better from running to tennis, yoga to gardening. Primarily because it strengthens your core in many different ways and positions. These exercises directly translate to real life activities. When you use the Pilates equipment you work against spring resistance, increasing the strength training aspect of the method.

The most affordable way to experience Pilates is to take a group class. If you can afford it, taking a few privates sessions is a great way to jump start your practice. In a private you can really focus on the subtle details that separate Pilates from a lot of other forms of exercise. DVDs are great, but nothing can replace a live instructor and instant feedback.

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Multitasking Move: Plank with Reverse Row

FitSugar — Tue, 26 Jun 2007 04:00:00 -0700

I truly believe in the power of multitasking moves. When you are short on time, they provide the needed one-two fitness punch. Here is a great exercise that will target the arms and back, but the core and glutes as well. This is a Plank combined with reverse row. I learned this move from my friends at Fitness Fixation and the Ice Chamber.

Plank with Reverse Row	Repetitions: 10 per arm, repeat for 3 sets
Plank Position Place your left hand under your sternum (breast bone). You can grip the extra weight (keep your wrist locked out) or spread your fingers wide on the ground. Make sure you are pressing your finger tips into the ground to protect your wrist. Open your legs wider than hip distance apart, you will need this wide base of support. Keep your abdominals lifting away from the ground. Pull your navel to your spine to activate your core!!! Reach through your heels to activate your glutes. They should be engaged but not squeezed together.
Reverse Row Exhale and stabilize your torso as you lift the weight. Keep your plank held even as you lift your right arm to row. Feel your left scapula sliding toward your spine as you bend your elbow up toward the sky. Keep your neck long and energized.

Plank with Reverse Row

Repetitions: 10 per arm, repeat for 3 sets

Plank Position

Place your left hand under your sternum (breast bone). You can grip the extra weight (keep your wrist locked out) or spread your fingers wide on the ground. Make sure you are pressing your finger tips into the ground to protect your wrist.
Open your legs wider than hip distance apart, you will need this wide base of support.
Keep your abdominals lifting away from the ground. Pull your navel to your spine to activate your core!!!
Reach through your heels to activate your glutes. They should be engaged but not squeezed together.

Reverse Row

Exhale and stabilize your torso as you lift the weight.
Keep your plank held even as you lift your right arm to row.
Feel your left scapula sliding toward your spine as you bend your elbow up toward the sky.
Keep your neck long and energized.

Fit's tip: Choose an appropriate weight for your strength level between 5 and 10 pounds.

A Fitness Don't: Holding Breath While Lifting

FitSugar — Tue, 12 Jun 2007 03:00:00 -0700

I am always telling you guys things you should do during your next workout, but here is something you shouldn't do: Hold your breath while weightlifting.

It may sound strange to remind you to breathe, but many of us have the tendency to hold our breath during the strenuous part of a lift. The problem is that breathing improperly while lifting can increase blood pressure potentially leading to light headedness, dizziness, nausea, hernia, heart attack or even stroke. Holding one's breath can be especially problematic for someone with hypertension or already elevated high blood pressure. To avoid this, inhale with eccentric (the easy part) and exhale with each concentric phase (the hard part - when the muscle you are working is shortening) of a repetition. However during cardio, no need to get fancy, just breathe naturally.

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Get in Gear: PlateMates

FitSugar — Wed, 30 May 2007 02:30:00 -0700

If you're looking to tone up this summer, using dumbbells is a great way to get results. I've noticed that for certain exercises, like bicep curls, I can use a heavier weight, but since I have a torn rotator cuff, I need a lighter weight when doing side dumbbell raises.

I've discovered something that has solved my problem. Instead of buying tons of different sets of weights, check out PlateMates. They are hexagon-shaped weights that attach to any metal weight securely with 3 superstrong magnets. Use them with solid metal dumbbells, Olympic bars, power blocks, or stack weight machines.

You can get either a pair of 5/8 lb or a pair of 1 1/4 lb weight plates ($23.99), so you can add a bit more weight to your dumbbell when you're working muscle groups that you want to work harder. It's called "microloading," and it's a safe way to avoid injury to muscles and tendons when increasing intensity for toning, strengthening or physical therapy.

Fit's Tips: Check out your local fitness store to see if they sell PlateMates so you can try them out for yourself. Or you can order them at bodytrends.com.

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5 Things Every Workout Should Include

FitSugar — Tue, 29 May 2007 02:30:00 -0700

Here are five simple things to include in your workout if you want it to be safe and effective:

Warm-up: Among other things a warm-up leads to efficient calorie burning, injury prevention and prepares the body for the workout.
Cardio: A cardio workout is great for the cardiovascular system and plays a very important role in weight management.
Cool-down: Among other things a cool-down prevents blood pooling, reduces the chances of dizziness or fainting and slowly brings the heart rate back down.
Flexibility Training: This maintains joint range of motion and reduces the risk of injury and muscle soreness.
Strength training: This creates strength and good posture, reduces the risk of lower back injury and is also a key player in weight management.

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Class Act: Bodypump

FitSugar — Mon, 21 May 2007 12:30:00 -0700

Some people like to go about strength training on their own, but others won't touch a barbell unless they have someone telling them how and why and when...

BODYPUMP is a barbell group class that strengthens your entire body. This 60-minute workout challenges all your major muscle groups by using weight-room exercises like squats, presses, lifts and curls (my favorites), all coordinated to music in a group setting. BODYPUMP is a great way to tone and build your muscles with instruction, but without having to hire a personal trainer. You’ll use a step platform, a bar and a set of weights. If you’re new to weight-resistance exercise or you’re out of shape, you should start with light weights and gradually build your resistance. This class is great for anyone who is intimidated (or just has no idea what they're doing) in the weight room or who wants to add a little variation to their boring routine.

BODYPUMP is offered at many gyms nationwide and you can find a class location near you by checking out LesMills.com.

Class Act: Boot Camps

FitSugar — Thu, 17 May 2007 12:30:00 -0700

It is always interesting to watch fitness trends - remember the high-impact aerobics craze of the 80's? Well, boot camps are all the rage these days and I must say I think they are a great product of the trickle down theory and reappropriation of something from the industrial-military complex.

There are many variations out there on the boot camp theme. There are camps for: new mothers, ladies only, marathoners, ones that focus on survival and self defense skills, and even ones dedicated to fitness and spiritual growth.

Even with these variations, boot camps tend to have a couple of things in common. They are generally outside, and they combine elements of cardio with strength training. Every minute of the hour session is packed with multi-tasking exercises. You don't just hold a plank, you also perform a one arm row in that challenging position. Resting in between lunge sets - never!!! Try some relaxing jumping jacks. Talk about an efficient work out.

Some gyms offer boot camp classes, that are either inside or outside, but many boot camps are independent operations, created and run by individuals dedicated to getting the participants fit. Many programs offer a discount on class packages for returning students, and that just might be incentive enough to keep you going. Do expect to be lectured about nutrition too since these folks want to make you healthy from the inside out.

Fit's Tip: If you are looking to start a boot camp find out about the class size and instructor to student ratio. Make sure the camp does a fitness assessment of you before you get into the thick of it. This way they can appropriately set goals for you.

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Definition: Isometric Exercise

FitSugar — Fri, 04 May 2007 09:30:00 -0700

We all have exercises we avoid and for me it is isometrics. Isometrics basically means holding the taxing positions so the joint angle and muscle length do not change during the contraction, the work. Holding a yoga pose, holding an elbow plank, holding bridge pose, holding a bicep mid-range, trying to push a wall. When you do isometrics you are really working the endurance of the muscle, the slow twitch fibers. Isometric training is a great way to target toning specific muscles. The one drawback to isometric training is that it doesn't strengthen the muscle through a range of motion, since you are not moving the joint. Remember, isometrics is a part of a strength training regimen, not the only component.

Just as it is good to mix up your cardio training, it is also a good idea to vary your strength training methods too. So try some isometrics.

What's the Deal with Pyramid Sets?

FitSugar — Thu, 26 Apr 2007 14:30:00 -0700

If you've spent some time in a gym, you may have overheard people talking about doing pyramid sets, but what are they and should you be getting on board?

I'd say, yes! Basically, pyramid sets are just another way for us to challenge our muscles. The main purpose of doing pyramids is to completely exhaust your muscle fibers, which in turn helps build muscle (and more muscle means more calories burned). This is a great way to add variety to your current strength training routine.

Here's how to do it: For the first set (say bicep curls), warm up with a weight that you can lift for 10-12 reps. For the second set, use a weight that you can lift for 6-8 reps. For the final, pick a weight that you can lift for 4-6 reps. Can you visualize the pyramid now?

Fit's Tip: I would not recommend doing a complete workout of only pyramid sets, but rather add one (or two) into your already existing programs.

How Do I Know How Much Weight to Lift?

FitSugar — Tue, 24 Apr 2007 14:30:00 -0700

Now that you've read the benefits of strength training, hopefully you've decided to incorporate lifting weights into your workout, if you don't already.

Don't just assume that you should use an eight pound dumbbell for everything you do just because that is what every other woman at the gym does. Instead take the time to figure out how much you should be lifting with these guidelines: Pick a weight that you can lift 10-12 times without straining. Whichever muscle you are working should feel tired (but not exhausted) upon your final rep of the first set. If you can't get past rep number nine, you've gone too heavy. However, you also don't want to feel like you're not working out at all. So if the muscle you're working doesn't feel tired upon rep number 15, then you've gone too light.

Fit's Tip: As you lift your muscles will get stronger; this is the goal right? So in order to get the most of your strength training time, be sure to raise the weight as you get stronger.

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Strike a Yoga Pose: Warrior 2

FitSugar — Tue, 24 Apr 2007 03:30:00 -0700

You can't go to a yoga class and NOT do this pose. It's called Warrior 2 and it's great for opening tight hips and shoulders and strengthening quads, calves, and shins. It also works your core muscles, because when you're in this pose, you really have to concentrate on elongating your spine and drawing your belly in.

You can get into this pose from Downward Facing Dog. Step your right foot forward between your palms, and come into Warrior 1.
After creating a strong base with your feet and lower body, open your hips, arms, and chest, coming into Warrior 2. Ideally you want your front thigh to be parallel to the ground, and your right knee directly over your right ankle.
Press into the outside edge of your left foot to prevent from collapsing into the arch of your foot. Make sure your shoulders are stacked directly above your pelvis.
Once you've checked yourself for correct alignment, you can gaze past your right fingertips. Hold for 5 or more breaths, return to Downward Facing Dog before stepping your left foot forward for the other side.

Fit's Tips: Just so you know, when I first learned this pose, I couldn't stand it because it was so hard to hold. My thigh muscles burned after 2 breaths. As you practice it more, you'll build strength in your legs, and you'll really feel your hips beginning to open. Now I can't get enough!

Strength Training IS Important for Weight Loss

FitSugar — Thu, 19 Apr 2007 14:30:00 -0700

Losing weight (and keeping it off) is more complicated than the calories you eat being less than the calories you burn. Without strength training while dieting you risk losing lean muscle mass which is really important to keep your metabolism going.

Your muscles need energy to work, so the more muscle mass you have the more calories you burn over the course of a day. It works like this, for every pound of muscle you gain you will burn 35 to 50 more calories a day. Now that has got to be great incentive to add strength training into your routine if you are trying to lose weight.

Here is another inspirational fact for strength training to build lean muscle: we lose 5% of our muscle mass every ten years after age 35. If you do not intentionally build muscle through exercise you will need to eat 120 to 420 less calories a day to maintain your current weight if you are over 35. I just want to say it is never to early to start building lean muscle - no need to wait until you are 35. So why not start today?

There are so many advantages to strength training, including: benefits to your bones and cardiovascular health, reducing risk of Type 2 diabetes, and protecting your joints.

If you are looking to start a strength training program check out this 4 Minute Starter Arms video. It will get you pumping in no time.

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Side Push-Ups: Great for Arms & Brides

FitSugar — Mon, 16 Apr 2007 13:30:00 -0700

I am always looking for quick ways to work my arms. This exercise is great for those commercial break moments, but is also great to do at the gym. It is a great exercise since it works your biceps, triceps and deltoids. By keeping your core engaged it will also work your waist. Nice bonus, huh?

Do 10 repetitions on each side
Starting Position Keep waist up and lifted Keep energy shooting out of the crown of your head
Push-Up Exhale and press hand firmly into floor and press elbow to almost straight Keep torso stable - use your core
Bend Elbow Lower yourself back down, to start position (see top photo) Go twice as slow as the push up move, this works your arms even more

Do 10 repetitions on each side

Starting Position

Keep waist up and lifted
Keep energy shooting out of the crown of your head

Push-Up

Exhale and press hand firmly into floor and press elbow to almost straight
Keep torso stable - use your core

Bend Elbow

Lower yourself back down, to start position (see top photo)
Go twice as slow as the push up move, this works your arms even more

DO:

Spread your fingers wide so your fingers take weight and not just your wrist.
Really keep your torso supported throughout exercise. This makes the exercise easier, but also turns it into a more full body exercise.
Put padding under your hip if this hurts that bony protrusion (greater trochanter) on your thigh bone (femur).
Add this exercise into the Starter Arms routine. Just do them after the triceps dips.

"Ab"solutely Don't Overwork Your Abs!

FitSugar — Thu, 29 Mar 2007 14:30:00 -0700

I know that bikini season is approaching fast. I also know that we are all looking to get those abs in tip-top shape; with this in mind, many of us have the tendency to go a little ab crazy right now. However, if you overwork them, you may be doing more harm than good.

The abs are like any other muscle in the body -- Intense work followed by a period of rest and recuperation (at least 48 hours) is the best way to develop them. Working them out on a daily basis is not a great idea because you are not allowing for that essential rest time. Think about having an intense "ab" day once or twice a week -- This would be a day that you only focus on exercising your abs, proceeded or followed with at least 30 minutes of cardio, of course.

I know it's tempting, but resist the urge to do those once obligatory 100 crunches at the end of your workout every single day. You and your abs can thank me later.

Strength, Resistance and Weight Training, Oh My!

FitSugar — Tue, 27 Mar 2007 14:30:00 -0700

You hear a lot of buzz going on around strength training, resistance training and weight training but what is the difference? Is one better than the other?

Strength training is a general term for all exercises that develop the strength and size of muscles. Strength training and resistance training as well as strength training and weight training are interchangeable terms used to describe exercise that builds lean muscle tissue. All forms of training will help make your muscles strong as well as increase bone density. So which is best for you? To find out,

Fact or Fiction: Weight Training

FitSugar — Mon, 19 Mar 2007 14:45:00 -0700

Strength training is important for us all to do and lifting weights is a great way to do this valuable resistance training. So I have a little fact or fiction question for you about weight training since there are so many myths still floating about on this subject.

Add Resistance to Your Workout: Medicine Balls

FitSugar — Tue, 13 Mar 2007 13:43:15 -0700

I love using a medicine ball at the gym and if you haven't tried incorporating them into your workout, you should. It's a great and fun way to work with a partner as well as a great way to really change up your normal routine.

Power Med-Balls ($12.95-99.95) are a great option for your home gym. These rubber balls are durable, weather-resistant and available in 11 weight sizes from 2 lbs. to 30 lbs. The balls are designed to bounce and they're ideal for partner and wall-related exercises. The 2 lb. and 4 lb. balls are the size of a volleyball. The 6 lb. and 8 lb. balls are the size of a basketball and the 10 lb. to 30 lb. balls are slightly larger than a basketball.

I like to incorporate medicine balls into a lot of my already challenging fitness exercises for added resistance. For example, try doing full sit-ups with a medicine ball overhead. It's tough! Or try having a friend bounce the ball for you to catch while you're balancing on a bosu, then you bounce it back. Not too easy, but fun! Buy them from Power Systems online.

Why I "heart" Swimming

FitSugar — Tue, 13 Mar 2007 07:30:00 -0700

I love swimming. I really, really do. What is cool is the American Council of Exercise backs me up on this one. So if you are not already in love with the pool here are a few reasons to consider starting an affair with swimming.

The buoyancy of water reduces the "weight" of a person by about 90 percent, so it is a great form of cardio if you have problems with any of your weight bearing joints or arthritis. This is also the reason it is recommended to folks with back problems and pregnant women.
While swimming may not tax your knee joints like running does, it will give you a great cardiovascular work out while working your muscular strength and endurance, as well as your flexibility.
The resistance of water is perfect for a strength-training workout - instead of weights, the water itself provides the resistance.
Swimming is meditative. You really focus on your breath (since you are not listening to music) and the feel of the water on your skin. I feel relaxed after a run, but I feel relaxed while I am swimming.
When swimming, your arms work way more than your legs making swimming a perfect complement to running or biking.

I am always telling you to mix up your workouts, and those are my reasons to throw swimming into the mix.

Starter Arms: Exercise Video

FitSugar — Thu, 08 Mar 2007 12:00:00 -0800

Here is the third installment of the Test Case series: Starter Arms. This video is all about toning the upper arms to get you ready for springtime tank tops.

You will need a set of 5 to 8 pound dumbbells. If you don't have weights experiment with soup cans or full water bottles. Try to do this every other day for 2 weeks and see if your arm tone changes. Consider it an experiment or a challenge.

Some of the exercises are done with just one weight, but experiment and see if you can handle using both. Feel free to repeat the series once or twice.

Why not print this chart out to take these moves to the gym.