FitSugar

What Size Dumbbells to Use When

FitSugar — Mon, 16 Nov 2009 08:00:15 -0800

Dumbbells are an active girl's best friend because they're fairly inexpensive, compact, easy to use, and allow you to tone every part of your body. Using them can be a little confusing since they come in so many sizes, and many people may not realize that one size doesn't fit all exercises. For example, since biceps tend to be stronger than their neighbor muscles, the triceps, you'd want to use a heavier weight when doing bicep curls.

If strength training with dumbbells leaves you in the dark about what size weights to use for which exercise, here's a little cheat sheet. Since lifting too much can lead to a pulled muscle, here are the dumbbell weights you should start off with. Once your body becomes stronger, you can choose to gradually increase the amount.

To see the chart read on

You Asked: Why Do I Shake During Hard Exercises?

FitSugar — Mon, 02 Nov 2009 05:50:00 -0800

Dear Fit,
I tried out a new strength training class at my gym, and it was awesome. It uses dumbbells, resistance bands, gym balls, and mat exercises to tone your whole body. There were definitely a lot of new moves I'd never done before, and during one of the exercises, where you're balancing on your bum in a V-position, and lowering your torso and legs toward the floor, I was shaking uncontrollably. It was kind of embarrassing. This happened during some other really challenging moves, and I'm wondering why this happens, if it's bad for me, and if it'll ever go away.
-Trembling and Shaking

There are two things you should know about your body shaking. One, it's completely normal, so it's nothing to be embarrassed about and I bet if you had looked around you would see your classmates trembling along with you. Learn the second bit of info about shaking when you read more.

Your body shaking during strength training isn't a bad thing. It just means that your muscles are working hard and are not used to the demands you're placing on them. Meaning they're just not strong enough yet. The trembling is caused by your muscles grabbing and releasing one another as they lengthen and shorten. Once your muscles become accustomed to doing these new exercises, that action will become smoother and your trembling will stop.

Since quivering means that your muscles are hard at work, you just want to be careful not to overdo it, since you can end up tearing a muscle. Gradually work your way up to challenging exercises. Either do modifications, less reps, or hold difficult positions for less time. Keep up with the class, and as your body becomes stronger, you'll be able to say sayonara to the shaking.

Any other shakers out there? Tell me the move that gets ya!

What Do You Work More, Your Arms or Your Legs?

FitSugar — Thu, 29 Oct 2009 03:47:21 -0700

When I work out on my own, I am all about lunges and squats - anything to work my legs. I might throw in a few biceps curls or some push-ups, too. When working with Hannah, my trainer at Equinox, we do a lot of upper body work - I feel like she has taught me every kind of push-up variation imaginable. My arms and back are becoming a lot stronger using the cable pulley machine and some kettle bells. What about you . . .

Get Suspended While You Travel Like Mary J. Blige

FitSugar — Thu, 22 Oct 2009 08:00:00 -0700

When you're on the road you can't always get to a gym, but that doesn't mean you should throw in the towel when it comes to exercising. Do what Mary J. Blige does while traveling, and bring along a TRX suspension Home Training Kit ($170). It's a two-pound strap and handle weight-training system you can easily pack in your suitcase. Just attach it to a door or other sturdy base and you'll strengthen and tone your muscles by lifting and lowering your own body weight. Beverly Hills trainer Gregg Miele uses it to train both Mary and the fabulously fit Jennifer Lopez is also a fan.

They're not the only lovers of this piece of equipment. When she's not in the pool, Olympic swimmer Christine Magnuson uses TRX to strength train, since she doesn't always have access to a weight room. To see a video of how she uses the TRX, read more.

Looks fun, doesn't it?

Fitness 101: Smith Machine

FitSugar — Thu, 22 Oct 2009 03:00:15 -0700

When it comes to strength training, I am usually a free weight kind of gal. Then I learned to love the cable pulley machine. I was still looking to branch out a little more, so my trainer Hannah introduced me to the Smith machine. Essentially, the weight machine consists of a barbell that slides on a fixed rail, and can lock into place at the fixed points along the track. Twisting the barbell activates J-shaped hooks on the side of the bar that lock into holes on the rails. This simple locking mechanism turns the Smith machine into a "spotter," making it easier to work on hardcore moves like bench presses when you're alone at the gym. The Smith machine only moves in the vertical plane, which makes some exercises harder on the joints. Although squats seem to be a popular exercise to do using this machine, many fitness experts think the fixed plane of motion of the machine forces the body into compromising positions. You can still use this machine to get a full body workout, and by locking the bar you can do variations on incline pull-ups and push-ups.

While I always think of the Smith machine as something for gym dudes, I am keen to learn more. If your gym has this machine, ask someone to show you how to use it. See if they can teach you a few different types of exercises with it.

Lifting Tip: Start at the Bottom and Work Your Way Up

FitSugar — Wed, 21 Oct 2009 07:00:10 -0700

When strength training, there are so many exercises, and so many muscles to work, how do you know where to begin? Start from the bottom of your body and work your way up.

Since your legs are your largest muscle group, these moves require more work than exercises that target your upper body. Take advantage of your high energy at the beginning of your workout and tackle exercises like squats, lunges, and leg lifts that tone your quads, hamstrings, and glutes. The next part of the body to work is your core, doing moves like crunches, planks, and Superman Lifts. Then you're ready to work your arms and upper back with moves like push-ups, tricep dips, and upright rows. Following this order ensures that you won't miss working any part of your body, and you'll have the stamina to get through everything.

Get Lifted: Water Pump

FitSugar — Tue, 06 Oct 2009 11:00:29 -0700

Just because Summer is over, doesn't mean you can neglect sculpting your shoulders. Here's a strength training move that will tone your deltoid, triceps, and biceps.

So grab a pair of dumbbells and read more.

Stand with your feet hip distance apart, arms by your sides, with a dumbbell in each hand. Engage your abs to create a stable base.
Take a breath in and as you exhale, do reach your right arm out to the side doing a lateral side raise until your arm is parallel to the floor, keeping a slight bend in your elbow. Simultaneously, bring your left hand toward your armpit by bending your left elbow out to the side.
Inhale to return back to the starting position.
This counts as one rep. Complete three sets of 12 to 15 reps on each side.

Lifting Tip: Relax the Muscles That Aren't Working

FitSugar — Mon, 14 Sep 2009 15:00:02 -0700

When I see people strength training at the gym, and working hard to lift a heavy weight or do those last few strenuous reps, it's hard not to notice their face scrunching up. If this sounds like you, the next time you lift, remember to relax the muscles that aren't involved in the exercise. It's the muscles in the face, neck, and shoulders that are most often engaged when they don't need to be. Tensing your jaw or shrugging your shoulders up to your ears won't make you any stronger. If you're working that hard that you can't help engage other parts of your body, then maybe the exercise you're doing is too difficult for your ability, or the weight you're lifting is too heavy. It may not seem like a big deal, but it all relates to having improper form, and that can lead to injury, which is a huge deal.

To make sure you're keeping your body relaxed except for the muscles you're targeting, ask a friend to watch you or look at yourself in a mirror.

Lifting Tip: Keep Your Head Straight

FitSugar — Thu, 10 Sep 2009 10:00:55 -0700

Correct form and posture are essential when it comes to strength training. It not only helps prevent injury, but it's also necessary to ensure that you're working your muscles effectively. What you want to avoid doing is cranking your head to take a peek at the muscles being worked, because you can end up straining your neck or upper back.

If you have a tough time not glancing at your "guns" while doing bicep curls, I definitely advocate watching yourself in a mirror. That way you can keep your head in line with your spine, and also admire how ripped you look. Or you can videotape your entire strength-training session if you really want to study and perfect your form.

Lifting Tip: Don't Be Married to Your Dumbbells

FitSugar — Mon, 31 Aug 2009 03:00:00 -0700

Hopefully you've been adding strength training into your cardio and stretching routines. While dumbbells are great tools to use to target your muscle groups, they're not the only tools. Try to explore other options such as weight-lifting machines at the gym, medicine balls or kettlebells, inexpensive resistance bands, different sized exercise balls, and you can also do exercises that require no equipment at all.

Switching up 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. Strength training is definitely important, and varying your equipment is a great way to make your time worthwhile.