FitSugar -- Healthy, happy you.

Class Act: Zumba

FitSugar — Tue, 23 Sep 2008 03:30:00 -0700

Dancing With the Stars is back on TV this week and watching it always makes me want to get up and move; especially after seeing how the stars' bodies are transformed from all that dancing. If you're inspired by DWTS, then you may want to check out Zumba.

Zumba has been a buzzword of the aerobics world for a little while now, but I've recently started hearing more and more women talking it up. Basically, Zumba is a group fitness class that is part dance, part aerobics. The routines feature aerobic/fitness interval training with a combination of fast and slow rhythms that tone and sculpt the body; all set to upbeat Latin music. No previous dance skills are required and you can ditch the high heels for a pair of good cross training shoes — you want to make sure your feet and ankles are supported. Zumba is a great way to trick yourself into working out, since many people say that they are having so much fun they forget it's even exercise. Now that's my kind of workout. Locate a Zumba class near you and try it out.

Have you already discovered Zumba? Let us know what you think below.

Another Reason to Exercise: Ease Menstrual Cramps

FitSugar — Mon, 14 Jul 2008 03:30:00 -0700

Cramps during that time of the month can be debilitating — so much so that the last thing you want to do is hit the gym.

One thing you should know is that exercise can actually help relieve those painful cramps. Here's WebMD's explanation:

Exercise relieves cramps because it helps release beta-endorphins, which are internal opioids -- your own “human morphine,” according to Gustavo Rossi, MD, an obstetrician-gynecologist at Virginia Hospital Center in Arlington. “It produces analgesia [pain relief] and helps to burn the prostaglandins -- chemicals released during menstruation that cause muscle contractions -- much faster.”

Human morphine? Too bad they can't bottle that. Should you hit the weights or the treadmill? The best form of exercise for PMS relief is aerobic exercise or anything that gets your blood flowing and heart pumping.

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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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Fitness Myth Busted: Cardio and Extended Calorie Burn

FitSugar — Wed, 15 Aug 2007 02:30:00 -0700

Do you work under the assumption that your aerobic workout boosts your metabolism for hours after you stop working out?
This statement is actually true -- but the calorie burn is probably not nearly as much as you think!

According to coach Eric Harr, author of The Portable Personal Trainer, your metabolism will continue to burn at a slightly higher rate after you finish an aerobic workout. Unfortunately, the amount is not statistically significant. In fact, it allows you to burn only about 20 extra calories for the day. Harr says there is a little bit more of a metabolic boost after strength training, but still he says it is marginal.

Moral of the story: Just because you are working out doesn't mean you can consume all the calories you want.

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DVD Review: XFLOWSION

FitSugar — Fri, 27 Jul 2007 08:45:00 -0700

Want to get in on the new workout that's recently been discovered by Jessica Biel, Elisha Cuthbert, Shannon Elizabeth and Randy Spelling?

XFLOWSION DVD Series ($59.85) is the latest and greatest in working out. The hybrid blend of yoga, martial arts, and dance, not to mention the live band on set makes XFLOWSION a unique way to exercise. It is fun, energetic, very effective way for shaping, toning and weight loss, and it also leaves a sense of calm and peace (thanks to the yoga). Students are guided and inspired by instructor Eric Paskel, a rebel turned fitness guru, whose mantra is “We do this for our sanity, not our vanity.” The DVD series is sold in a package (this includes 4 DVDs and lots of other info), which is why it's a little more pricey. Sounds like fun? Then buy it from xflowsion.com.

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Back to Basics: Benefits of Specific Exercises

FitSugar — Thu, 12 Jul 2007 11:00:00 -0700

While running on the treadmill every single day seems like serious exercise it may not give you the results you are looking for. For this reason, you should try cross training - using two or more types of exercise in one workout or in alternate workouts.

Cross training not only eliminates boredom in your head, it also eliminates boredom in your muscles. Here is a basic rundown on the benefits of various types of exercise for the next time you're looking to add in a little variety:

Swimming improves cardiovascular conditioning, muscle strength, endurance, posture and flexibility. Swimming works shoulder and leg muscles, and it takes the pressure off your joints.
Biking gives the legs a workout, while putting a low level of stress on the joints. A recumbent bike will work the glutes, while an upright bike focuses on the quads.
Jogging or running, one of the top calorie-burning exercises, is great for your leg muscles. To prevent injury, however, those who are out of condition should begin with walking, and work up to intervals of walking and jogging.
Elliptical machines provide variety with a number of programs and take pressure off the joints. Different settings, such as resistance and incline, give you a more strenuous workout.
Stair-climbers provide an intense cardiovascular workout, and are weight-bearing, making them beneficial for weight loss.
Aerobics add fun to a workout, and at the same time burn a lot of calories. The variety of movement boosts coordination as well.
Pilates and yoga enhance flexibility and strengthen the core muscles in the abdomen and back.