FitSugar -- Healthy, happy you.

Fit Tip: Get More Out of the Elliptical

FitSugar — Tue, 18 Nov 2008 12:00:00 -0800

The elliptical is awesome in so many ways, but it's also easy to cheat on this joint-friendly machine. Avoiding the handles at different points of your workout will engage your core, but when the hands go, form often follows. Get more out of your elliptical workout with this simple trick.

Without the handles our bodies want to shift from side to side, rather than propel forward. Even if your arms are pumping, your hips may bounce from left to right, and while your heart rate stays up your quads are getting a break. When you're doing intervals with no hands, place your hands firmly on your hips for 15 seconds and pull your shoulder blades together to maintain posture. You will feel your hips move less, your core tighten, and your quads challenged. Repeat whenever you feel your form slipping.

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Get It Up, Your Heart Rate, That Is: StepMill and Rowing Machine

FitSugar — Wed, 12 Nov 2008 05:30:00 -0800

Thanksgiving is still over two weeks away, and I already feel pressed for time. I came up with a time-saver cardio routine that combines two pieces of cardio equipment that also strengthen different parts of the body. These machines are also always free at the gym, which means no waiting around time. I'm talking about the StepMill and the rowing machine, two of my neglected faves at the gym. The StepMill gets my heart rate up while strengthening my legs, and the rowing machine keeps my heart rate up and strengthens my upper body from the palms of my hands to between my shoulder blades. Talk about doubling up!

I do want to encourage you all to experiment with the StepMill. I know many people find it intimidating, since it looks like an escalator going the opposite. But it is a great way to work your legs. Walking sideways on a StepMill, holding onto the handles of course, works the outsides and insides of the legs wonderfully — which in turn saves you even more time at the gym, since you won't have to strength-train those spots later.

To see this 30-minute workout,

Another Reason to Exercise: Deeper Sleep

FitSugar — Fri, 07 Nov 2008 10:00:00 -0800

At a time when money is keeping worried people up at night, finding ways to get quality rest is a challenge for more people than before the economy was a constant stress. Efficient solutions are important for busy gals like us, and this two-in-one formula is a welcome fix: exercise can help you battle the money-induced stress and get you to sleep through the night.

A recent study involving insomniac patients in Brazil found that moderate cardio exercise has a calming affect on anxiety and improves sleep quality, both in the amount of time it takes to fall asleep and total sleep time. It is noteworthy that the patients participated in moderate, not heavy, aerobic exercise.

Sleep gives us energy for the day, improves mental clarity, and allows us to get through the day with wide-open eyes and diminished dark circles. If exercise can help us achieve a good night's rest, it's just another reason to get moving!

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How to "Dose" Your Cardio

FitSugar — Wed, 29 Oct 2008 13:01:00 -0700

Not all cardio workouts come in perfect 30-minute chunks of time. Sure, a long workout at the gym is great for focus and creating peace of mind, but fitting that in every day can be difficult.

That is why it is good to know that different "doses" of aerobic activity are beneficial. A five-minute stair climb and a brisk walk around the block both count as exercise even though you are not at a gym sweating continuously for a half hour. I have a friend who jumps on her elliptical when she is cold and works out out until she is warm. The she gets off the machine, goes about her day, and repeats her mini workout next time she feels chilly.

While five increments of exercise might not improve your endurance for running a marathon, I think every stair climb will help you run hills. Regardless, you are working your heart and lungs, which is a good thing. Besides short bursts of exercise are beneficial. For all you desk-bound readers, I encourage you to get up and move throughout your day, especially on the days you cannot make it to the gym. Everyday activities do add up and the most important thing is that you're staying physically active.

Did you workout today? If not did you go for a walk or take the stairs instead of the elevator? Tell me in the comment section how you stay physically active throughout your day.

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Fit Tip: Put Down the Reading Materials

FitSugar — Tue, 28 Oct 2008 04:00:27 -0700

Time on a cardio machine can be mundane, so many of us will grab a book or magazine to pass the time. I personally can't read while working out, but I know many people can't work out without reading.

If you are a reader, consider putting down your reading materials for a few workouts each week and instead really focus on what your body is doing. After a few sessions, you'll probably find that you're able to get results faster because a focused workout is typically a better workout. One of the best ways to do this but still keep your brain interested is by adding intervals to your cardio session. I have found that it's really hard to focus on anything other than making it to the recovery period during interval training, so it's likely that you won't even miss your tabloid magazine.

Side note: If you simply cannot step on a cardio machine without reading, then by all means, read — I don't want you to get completely discouraged! Just try to find ways to focus your exercise after the cardio is done.

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Get It Up, Your Heart Rate, That Is: Intervals on the Bike

FitSugar — Mon, 27 Oct 2008 09:00:36 -0700

Often overlooked at the gym in favor of equipment that requires you to stand, the exercise bike can still offer a powerful caloric burn and a great cardio workout. Intervals on the bike do both while also working to tone your legs. The trick when working out on an exercise bike is to make sure you have the machine set with enough resistance that you will not pedal yourself off the bike but not so much that you aren't able to sprint.

I've been doing interval sprints on the exercise bike. Not only does mixing up the pace challenge my heart and lungs, but interval bike workouts also prevent boredom while pedaling but going nowhere. To see the workout,

Which Do You Do First: Cardio or Weights?

FitSugar — Thu, 23 Oct 2008 04:30:00 -0700

When I go to the gym I usually do cardio first, but sometimes I like to switch it up and do my resistance exercises first. I am sure you have your way of doing things, so which do you usually do first, cardio or weights?Source

Which Do You Do First: Cardio or Weights?

Cardio

Weights

Neither, I do _________________.

Other — share below

Shape Up and Move Beyond Your Plateau

FitSugar — Thu, 16 Oct 2008 05:30:00 -0700

To put a positive spin on hitting a weight-loss plateau, you have to remind yourself that at least you're not gaining weight. Once you can see that the glass is half full, you can rev up for adding some serious exercise to your plan. When you are trying to lose weight, you need to do cardio, and lots of it. The American College of Sports Medicine exercise guidelines suggest five 60-minute cardio workouts a week for weight loss. That adds up to 300 minutes total. With creative time management and enough desire to lose 10 pounds, you can do it.

Cardio alone is not enough to lose 10 pounds in a month. You need to add strength training into your exercise plan — two to three days a week. Now that you know what is expected of you, are you at a loss for what exercises to do? I would be, and when it comes to having an exercise schedule, I like to have someone tell me what to do. It takes the work — well some of it, anyway — out of working out. Lucky for us, Shape has created the month-long 10 Pound Meltdown exercise plan for us, and it is all online.

I just did one of the workouts, so to see what I think of the plan, just

Which Type of Exercise Have You Been Neglecting?

FitSugar — Fri, 10 Oct 2008 04:30:00 -0700

Moving your body at least three times a week is a wonderful goal to have. It'll help you lose weight or maintain your current weight, it gives you energy, helps you sleep at night, strengthens your immune system, and improves digestion. When you exercise, you want to make sure your weekly routines include three things: cardio for burning calories and working your heart and lungs, stretching to prevent injury and increase flexibility, and strength training to tone your muscles. I know it's tough to include all three all the time, so tell me . . .

Which Type of Exercise Have You Been Neglecting?

Cardio

Flexibility training

Strength training

Fit Tip: Beat Sore Muscles with Cardio

FitSugar — Mon, 15 Sep 2008 10:00:00 -0700

One of the best things about lifting weights is the hurts-so-good soreness that you can get afterward; it's also one of the worst things about it. When muscles start hurting, hanging out on the couch chilling and not moving seems like a good idea, but this is one of the worst things you could do. A light aerobic workout can actually help relieve the pain, since moving around will get your blood moving and bring blood to the sore area — new blood helps promote the healing process. In fact, you may even want to think about adding quick bursts of cardio between your lifting sets to reduce delayed onset muscle soreness. So keep moving, your muscles will thank you.

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Get It Up, Your Heart Rate That Is: Quickie Elliptical

FitSugar — Wed, 10 Sep 2008 05:30:00 -0700

The elliptical is a great way to get in a quick cardio workout that is easy on your joints. It is a versatile machine too and you can reverse directions with ease. When I work out on an elliptical, I like to challenge my core by avoiding the handles. This little routine is no exception and only has you pushing the handles for a couple of intense sprints. This half hour workout is fun and will definitely help you get your heart rate up.

To see the workout, just

Fit Tip: Mind Your Knees

FitSugar — Thu, 28 Aug 2008 12:00:00 -0700

As my mom would say, "Take care of your knees, you only get one pair," and nothing could be more true than when it comes to running.

Running is a great way to burn a lot of calories and tone up that lower body, but it can also be pretty tough on your knees — it's not called runner's knee for nothing. No matter if you're an outdoor or indoor runner, one of the best things you can do for yourself and your knees is to switch up your workouts frequently, and don't forget that runners need strength training, too. Think about all your favorite ways to exercise and incorporate them into your cardio plans. You don't need to give up running completely, but your body will thank you in the long run if you add a little variety today.

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Another Reason to Exercise: It's Keeps You Sharp

FitSugar — Tue, 26 Aug 2008 11:00:00 -0700

A daily dose of aerobic exercise is good for your mind just as much as it is for your heart and waistline.

One of the many downfalls of aging is that our brains become not as sharp as they used to be resulting in forgetting things easily along with the reduced ability to pay attention. Recent research out of the Netherlands has found that aerobics can boost cognitive processing speed, motor function, and visual and auditory attention in older adults. In other words: regular aerobic exercise may actually help keep that brain of yours sharp as a needle well into your golden years.

Looking for ideas? Check out some of my own cardio ideas, sign up for a fun new class, or try out an exercise DVD.

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Cardio: Fact or Fiction

FitSugar — Mon, 11 Aug 2008 09:00:00 -0700

We should all be getting a moderate amount of cardio almost daily. Can you separate the fitness facts from the fitness fiction? Take this quiz and see if you know how to get it up (your heart rate, that is).

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Another Reason to Add Intervals: "They're Like Magic!!"

FitSugar — Thu, 24 Jul 2008 16:00:00 -0700

I love interval training. It really does the job for cutting boredom and burning major calories. There are only so many times that I can harp on the benefits of something so I get excited when someone else experiences its joys. User Renees3 recently shared her new found love for intervals in the Weight Loss Support Group and I found it very motivating. She said:

So my trainer has been killing me on the bike doing interval training and I've been doing it on my cardio days, too. On my cardio days, I just do the elliptical on the interval setting, making the harder ones a bit harder than they set it to. And on trainer days, we just do 6 min on the bike, 25 sec hard as you possibly can, 15 sec rest. it's insanely hard. But I've been stuck at 161 for over a month now and I just weighed myself this morning, 159!!!!!! I'm back on track and I'm motivated again! I'm going to Hawaii in a little over two weeks, so I'd love to get to 155, but I know I might not be able to. I'm just going to keep up this interval thing, doing cardio four times a week and strength twice. I've also been doing yoga on my lunch breaks, just a 30 min DVD (Rodney Yee) that I really like. Maybe that's helping, too! But if you're stuck, try intervals!!! They're like magic!!

Have you tried interval training yet? You should, it's well worth your time.

Source

Fit Tip: Get Competitive with Cardio

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

I have a competitive edge. I don't know if it stems from having older siblings, but if I'm doing the same task or activity as someone else, you can bet I'm secretly trying to beat her.

I've noticed that while this is not favorable in many aspects of life (driving, anything involving my husband, etc.) it does have an advantage in fitness. Here's how I work it: I'll step on the treadmill around the same time as the person next to me and I'll tell myself that I'm going to last longer than he does. When the anonymous and unknowing male gym member finally steps off and I'm still going, I feel triumphant and pleased that I worked for five more minutes than I had originally planned. Granted, when attempting to harness your competitive side, you still need to listen to your body and know your limits, but this is a fun little way to motivate yourself to go a little longer than you normally would.

Have you ever done this? If so, share below!

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5 Ways to Deal with Side Stitches

FitSugar — Wed, 25 Jun 2008 03:30:00 -0700

You're running full speed ahead and suddenly you get an excruciating pain in your side: the dreaded side stitch. Nothing kills a good workout like getting cramps and luckily there are a few things you can do to keep them at bay. Here are five easy to follow tips:

Try to avoid eating one to two hours before a workout. If you must eat then avoid fatty foods and proteins and stick to carbohydrates.
Hydrate before and during exercise; contrary to popular belief, dehydration can increase muscle cramps.
Focus on your breathing. Take a few deep breaths every once in a while to stretch your diaphragm as well as to ensure that all parts of your body are receiving the amount of oxygen they need to keep going.
Once you first experience cramping slow down your pace until the pain subsides.
Massaging or pressing on the area and bending over can help reduce the pain.

Do you have a no-fail remedy for side stitches? Share them below.

Source

How Long Is Your Typical Cardio Session?

FitSugar — Wed, 04 Jun 2008 09:00:00 -0700

Whether you like to get your heart pumping and burn calories by biking, running, walking, swimming, or hiking, I want to know . . . Source

Get It Up, Your Heart Rate That Is: Gym Triathlon

FitSugar — Wed, 28 May 2008 08:00:00 -0700

When it comes to cardio, mixing it up at the gym is fun way to challenge yourself, avoid burnout, and cross train in one session. Sometimes, I do a mini biathlon and run and bike, or run and swim, but I just go this great idea from Run DMZ – the gym triathlon. And it doesn't involve swimming, so no need for a change of clothes or venue.

The workout takes just over an hour and is sure to work your entire body and challenge your cardiovascular system. The challenge of this workout is about going as far as you can in 20 minutes on each machine, which really makes it feel like a race. If your gym is crowded, your workout might be a compromised by machine availability, but then again, taking a 20-minute break in the middle of a cardio session burns more fat. So waiting around for your next machine might have some perks.

To see the workout, just

Another Reason to Exercise: It Relieves Allergies

FitSugar — Mon, 26 May 2008 03:00:00 -0700

If allergies cause congestion in your nose, sinuses and lungs, you may not want to take medication. Antihistamines can make you drowsy or out of it, and decongestants can cause cotton mouth and dry up your lady business. You also may not be into using a neti pot, because pouring water through your nose weirds you out. Well you have another option.

You know how taking a hot shower can help loosen up mucus? Well the same thing goes for getting hot while exercising. When you do some kind of cardio exercise that heats up your body such as running, biking, sports, hiking, or Ashtanga Yoga, it helps to get you sweating, which will get that fluid and congestion in your face and chest moving. Just be sure to have some tissues handy so you can blow or cough that mucus out — it'll help your body flush out the allergens.

Fit's Tips: If your allergies are aggravated by exercising outdoors, then you definitely want to keep your workouts inside. Use the machines at a gym or take classes at a studio. If your gym is air-conditioned, and you have a hard time getting hot, then slip on some extra layers.

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Endurance, Intervals, Fitness: Know Your Cardio

FitSugar — Fri, 23 May 2008 05:30:00 -0700

A well balanced fitness program should include cardio as well as strength training and flexibility training. Don't think that cardio means working out at the same pace all the time. Just as you mix up the various elements of fitness, you need to mix up your cardio routine.

Your cardio 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 workout. Doing so just focuses on one element of cardio fitness and your body can acclimate easily to your workout, meaning you are not challenging yourself as much as you could and are probably not burning as many calories as you could be. Here's a brief description of each type of training.

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 make it up to a full hour.

To see the other two, just

Fit Tip: Pick Up Your Pace, Just a Little

FitSugar — Tue, 20 May 2008 16:00:00 -0700

I know I may have busted your bubble when I told you that one mile doesn't equal 100 calories. The truth is, the faster you move, the more calories you burn. For a woman, walking a mile in 19 minutes burns 43 calories, and jogging one mile in 9:30 minutes burns 91 calories. So if you're looking to lose weight, increasing your pace — even just a small amount — will help to burn some extra calories.

Whether you enjoy walking, jogging, biking, or using a cardio machine, pick up your speed slightly. That means if you usually walk 3 mph (20-minute miles), increase your speed to 3.5 (17:08 minute-miles). Or if you're jogging at 6 mph (10-minute miles), increase .1 or .2 mph, and you'll have covered more distance and burned more calories by the end of your workout. Making these small increases won't seem like huge difference to your body, but it's a great way to gradually increase your speed and burn more calories per workout.

Fit's Tips: If you're not sure how fast you're moving because you don't use a cardio machine, you can purchase the Nike+ iPod Sports Kit. You wear it while walking or running, and with one touch of a button, it'll tell you how fast you're moving. If you're a biker, they make bike computers that will tell you the same kind of info.

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Do You Know Which Cardio Machine Meets Your Needs?

FitSugar — Tue, 06 May 2008 04:30:00 -0700

It's one of those rare days when you get to the gym and all the cardio machines are free. Which do you choose? You have many options and each machine has its good points, so take this quiz to see which cardio machine is best for you.

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In Defense of Cardio: It's Good For Your Brain

FitSugar — Fri, 25 Apr 2008 12:00:00 -0700

I've seen a lot of cardio bashing recently. It reminds me of the Atkins Diet-inspired carb bashing that took place in the 90s. There are so many reasons aerobic training is good for your body, and to that list we need to add that it also benefits your brain. Now what do you think about that?

According to Dr. John Medina, author of Brain Rules, cardiovascular exercise dramatically increases blood flow to very specific parts of the brain that govern learning, problem solving, emotional control, and reaction time. Strength training, which offers many benefits on its own, doesn't help the brain in these ways.

During a recent interview on Fitness Rocks Medina explained that within four months there are measurable improvements with just a moderate amount of weekly exercise. However, skip working out for over a week and you will begin to lose all the wonderful brain function you gained by increasing the blood flow to your gray matter. Surely that fact will motivate you to get off the couch and out the door.

So if you have given up cardio like Michelle Pfeiffer, you might just want to rethink your plan.

Tell me in the comments section below why you do cardio – for your brain, your heart, your waist line, or your peace of mind.

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Does One Mile Equal 100 Calories Burned?

FitSugar — Fri, 04 Apr 2008 02:30:00 -0700

When it comes to burning calories, I've heard that it doesn't mater if you walk or run. As long as you go the same distance (amount of miles,) then you'll burn the same amount of calories. Is this true?

It's often believed that whether you're running or walking, you burn about 100 calories per mile, but that's not the case. You see, when you're walking, you keep your legs mostly straight, and your center of gravity sits on top of your legs. When you're running, you're actually hopping from one foot to the other. With each hop, your center of gravity rises up and then lowers down when you land, since you bend your knee to absorb the shock. When you're raising and lowering your weight, you're actually fighting gravity, which takes more effort than walking.

Here are some numbers to wrap your brain around. Syracuse University did a study that involved 12 men and 12 women. Their caloric burn was measured when both walking (19:00 minute miles) and running (9:30 minute miles), for a distance of 1,600 meters (about a mile). The men burned an average of 105 calories while running, and just 52 while walking; the women burned 91 calories while running and 43 walking. That's a huge difference.

So if burning calories is your goal, you may want to kick it up a notch and run instead and give this walking and running workout a try.

Source

Favorite Excuse Not to Run: I Don't Want Bulky Thighs

FitSugar — Fri, 28 Mar 2008 11:45:00 -0700

I have a friend who's trying to lose weight, so I invited her to go for a run with me this weekend. She said, "How about we walk instead? I don't want bulky thighs."

I'm sure a lot of people think that, since running does focus mostly on using your lower body. Don't worry though — it in no way will bulk up your quads into huge masses of muscle. Since running is a great way to burn calories (which is what you need to do if you're trying to lose weight), it'll actually help you lose fat from all over, including from your thighs and bum. So on the contrary, it'll help your thighs look slimmer, not bulkier. Running will also tone your booty, quads, hamstrings, calves, and shins, so once you start shedding pounds, it'll reveal sculpted and shapely muscles.

Fit's Tip: The same goes for biking and hiking. These cardio activities will burn calories and tone beautifully without adding bulk.

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Jump, Jump . . . For Your Health

FitSugar — Fri, 21 Mar 2008 08:45:00 -0700

If you're starting to get bored with the same old routine then you may want to supplement your workout with a bit of jumping (considering your knees are in good shape). This is because any form of jumping (jumping jacks, jumping rope, plyometrics) burns major calories since you're pushing your body weight against gravity. I'm not saying that you should always do an entire workout of jumping because that would be exhausting, but rather add a few to your existent cardio program. This means that if you run regularly, then add jumping rope every once in a while. Or run for a few minutes and then do a minute of jumping jacks (or even better, jump squats) and then run for a few minutes again and repeat. The jumping is a good shock to your system, both physically and mentally, which keeps things interesting. Try it out and have fun.

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The Best Form of Cardio: Any Cardio Will Do

FitSugar — Wed, 19 Mar 2008 13:30:00 -0700

I get the question, "What is the best cardio?" a lot. So I wanted to address it publicly. The best cardio, in my opinion, is anything that you will actually do. Sure there are arguments on whether the elliptical is better than the Treadmill, or the Stepmill is better than the stationary bike, but the reality is that you will reap the most benefits from any cardio that you do as long as you actually do it. So get out there and figure out which is the best for you.

For me, it's running outside — it happens to be my favorite way to work out and I know that doing something I like actually increases the likelihood I'll do it. So what is the best form of cardio for you?

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Do an Extra Ten, It's Worth It

FitSugar — Tue, 18 Mar 2008 03:00:00 -0700

One thing that I have been doing is adding on an extra ten minutes onto my cardio workout once a week. In the grand scheme of things, ten minutes is really nothing — in the calorie burning scheme of things, it's a significant amount. Here's how it breaks down:

Ten minutes of . . .

Walking (3 mph) burns 50 more calories
Swimming burns 69 more calories
Jogging burns 80 more calories
StairMaster burns 80 more calories
Rowing Machine burns 99 more calories
Elliptical trainer burns 129 more calories
Stationary Bicycle burns 129 more calories
Running (12 mph) burns 254 more calories

All the calculations above are based on a 150 lb. person, so think about adding on ten minutes to your next workout and you'll be burning major calories.

Source

Which Do You Prefer, Cardio or Lifting Weights?

FitSugar — Fri, 07 Mar 2008 16:00:00 -0800

Me, I prefer cardio strictly because I think it's easier to just start moving. Especially since when I am lifting weights I have to plan out what I am going to do, and for how long, and how heavy, and etc . . . so which do you prefer?Source

Which Do You Prefer, Cardio or Lifting Weights?

Cardio.

Lifting Weights.

Neither!

Other — tell us below.

Ten Ways to Burn 200 Calories

FitSugar — Fri, 29 Feb 2008 08:45:00 -0800

If you're focusing on calories in/out then it should be interesting for you to see what 200 calories, or about one slice of Domino's Cheese Pizza, looks like exercise wise. Maybe it's worth it to you, maybe it's not . . . you be the judge. So for a simple little chart of how long it takes the average 150 pound person to burn 200 calories, just

Booty Work: Part Two

FitSugar — Fri, 29 Feb 2008 03:00:00 -0800

So last week I told you about five exercises that'll tone your butt, hips, and thighs. Don't forget that many types of cardio also work your rump. Here are five types of exercise that not only tone your lower body, but they burn calories too, which will help you tone up all around.

Hiking: This is one of the best types of kick your butt, butt-burning activities I've ever done. Since you're often hiking up steep inclines, it automatically works your buns and thighs. Plus, if you're wearing a backpack, the extra weight you're carrying around really ups the workout. An hour of hiking for a 140-pound woman burns about 390 calories.
Biking: This type of exercise targets your thighs and backside like nobody's business. Whether you are biking around town, or using a stationary bike, a 140-pound woman can burn up to 335 calories in just 45 minutes.

Want to see the rest? Then

Two Short Workouts as Good as One Long One

FitSugar — Wed, 27 Feb 2008 08:45:00 -0800

Looking to rev up your metabolism? You may want to do two short, high intensity workouts instead of just one. According to Dixie Stanforth, metabolism expert from the University of Texas at Austin, two smaller workouts can be just as effective as one. Why? Well apparently our metabolism stays revved up for at least an hour after a high intensity workout. So you do the math. Two high intensity workouts means that you're able to boost your metabolism for more than two hours. Pretty good for someone who doesn't have a full hour to work out, but can fit in short workouts in the morning and at night.

Source

Class Act: Speedball

FitSugar — Wed, 27 Feb 2008 03:00:00 -0800

Want to try a new class that can pump up your core, abs and endurance while breaking up the boredom of your current cardio routine?

If so, then you may want to see if Speedball is offered near you. Speedball is a unique cardiovascular and muscular endurance group class that uses a two pound medicine ball (or four or six, depending on your strength level) for resistance. The class typically combines lateral and linear movements based off of boxing, dance, and martial arts that are sequenced to high energy music. Think Tai Chi while holding a medicine ball the entire time. This nonstop movement is pretty much guaranteed to leave you feeling it all over, but especially your abs and arms, the next few days.

Source

Get It Up, Your Heart Rate That Is: Two Mile Variety

FitSugar — Wed, 20 Feb 2008 10:15:00 -0800

This is an easy cardio workout that anyone can do. You go at your own pace and then you're able to switch it up entirely by trying out a new machine. If you're gym is super crowded when you go, then you may be better off tying my other cardio routines so you don't have to wait in line midway through your workout.

Start by getting on a treadmill or elliptical. Warm up at an easy pace for five minutes.
After your warm-up, go two miles at a moderate/hard pace. Try and keep your heart rate in 65-80 percent of your max.
Once you've completed your two miles then hop on a stationary bike, rower, or StepMill for an additional 15 minutes. Be sure to keep your heart rate up and not let it dip below 65 percent of your max.
Cool down for five minutes.

Not sure what your heart rate is? Check out my calculator to get an idea.

Source

Fit Tip: Push Yourself After 30 Minutes

FitSugar — Mon, 18 Feb 2008 12:30:00 -0800

I always try to get in my 30 minutes of cardio no matter what, but sometimes I get worried that if I push myself too much in the beginning then I won't be able to make it through the whole 30 minutes. Instead I push myself after I've completed my 30 minutes.

For example, I'll do a pretty strenuous interval run on the treadmill and then once I've finished, but before my cool down, I'll go really hard for as long as I can stand — usually a minute or so. I like to see how fast I can physically run or push myself, but I don't like the pressure of feeling like I need to keep doing it. If I've already completed the workout, then anything extra is just that, extra. Try it out and let me know what you think.

Fit's Tip: Be sure to follow any cardio with at least a five-minute cool down.

Source

You Asked: Cardio For Bad Knees?

FitSugar — Fri, 18 Jan 2008 04:00:00 -0800

You're asking and I'm answering . . .

"I have two problematic knees. Right now I'm trying to get in shape and lose some weight, and I know that cardio is necessary to achieve my goals. I signed up for a varied workout class that runs three nights a week: one day of step aerobics, one day of weight sculpting, and one day of Pilates and/or yoga. I really want to stick with this routine, but I'm worried that the step aerobics and some of the weight training is too hard on my knees. Am I doing more harm than good? And if so, can you recommend some knee-friendly cardio I can do instead?"
– Sassette

To read my answer just

Fire Fighter Workout: Part III

FitSugar — Thu, 17 Jan 2008 08:45:00 -0800

If you tried the fire fighter workout that I posted earlier then you're feeling for those folks in uniform, since the workouts are literally no walk in the park. Here is the core/cardio portion of the circuit workout. Be prepared to sweat as these circuits are loaded with some tough exercises. Check out these highlights:

CORE/ABS (PART 1) Note: Repeat core/abs (part 1) and cardio circuits (part 2) consecutively, resting 30 seconds in between.

Toe taps: Lie on your stomach. Raise your body, then come to a rest on your forearms. In the plank position, lift right leg slightly above floor and bring it out about 45 degrees. Return to starting position. Alternate legs. 30 seconds.

Fire hose bridge: Start in plank, resting on your forearms. Lift right arm and bring across body, touching your left side. Return to starting position. Alternate arms. 30 seconds.

Leg raises: Lie on back with hands underneath you. Lift both legs 90 degrees. Lower and repeat. 30 seconds.

Flutter kicks: Lie on your back with hands underneath, raise legs 30 degrees, hold and kick both legs quickly. 30 seconds.

Plank: Lie on stomach. Raise your body, then come to a rest on your forearms. Keep your back straight. Hold 30 seconds.

For the cardio portion

Sports and Cardio Faves

FitSugar — Sun, 06 Jan 2008 02:30:00 -0800

We all play favorites when it comes to sports and it looks like soccer is FitSugar's readers' favorite sport to play. This is especially cool since a recent study found that soccer beats running in weight loss as well as fun. There's a great camaraderie that develops in team sports and all volleyball fans were a little offended that volleyball was not a choice. Sorry for the omission, but I must say I am looking forward to watching women's beach volleyball at the upcoming Olympics.

On the other end of the workout spectrum, we all have a favorite cardio machine, and those machines sometimes seem like sporting events. Well, the votes are in and it looks like FitSugar readers are in love with the elliptical; it is so kind on the knees and going backwards ensures that you are targeting all parts of your legs. The trusty treadmill came in second place. The machine is a great way to run indoors and in a controlled environment.

Whether you get your heart rate up chasing a ball or climbing a StepMill, the important thing is that you're exercising!

Another Reason to Let Go

FitSugar — Thu, 03 Jan 2008 04:00:00 -0800

I don't need to tell you that I am pro cardio, and using cardio machines at the gym is a great way to get your heart rate up. However, you really need to avoid holding on to those handles. Not only is it bad for your posture and body mechanics since people tend to slouch when they use the handles, but hanging onto the rails actually reduces the total number of calories burned by 40 to 50 percent.

This is true for the treadmill as well as the stair-stepper. By not supporting yourself using the handles you are forcing your body to expend more energy and burn more calories. You are also forcing your core to work and support you as you move on the machine.

So let go! Or at least alternate every minute or two while you become accustomed to not holding the rails. If you feel a little unsteady read this post: Why Feel The "Y": Core Concepts. It will help you connect to your center and help your balance as you exercise.

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Favorite Way to Get It Up, Your Heart Rate That Is: Running

FitSugar — Mon, 31 Dec 2007 02:00:00 -0800

There are many ways to exercise and all facets of fitness are important: cardio, strength training, flexibility, as well as challenging your core. With so many different ways to get you heart rate up, I was curious about your favorite form of cardio. You all definitively chose running as your favorite form of exercise in general, over everything else. So it should really come as no surprise that running, be it on a track, treadmill, trail or the road, is your favorite form of cardio.

If you are not in love with running, today is the day to air your grievances. Tell us why running is not for you in the comments section below. I have all next year to try to convince you, otherwise!

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Class Act: Kranking

FitSugar — Wed, 19 Dec 2007 11:45:00 -0800

Looking for a new group class that will whip your butt, er arms, into shape?

Kranking is here! Performed on a Krankcycle — an upper-body, stationary handcycle that utilizes an adjustable, variable-resistance mechanism connected to a floating flywheel — Kranking is a new way to train that focuses solely on upper-body cardiovascular training. Kranking is a great cardiovascular complement to anyone's workout, but especially those who have bad knees, ankles, etc., since the upper body is primarily used to get the workout. What's more? Kranking was created by the same guy who created spinning, a favorite among many. Kranking is offered at limited gyms nationwide, but you should definitely inquire with gyms near you to see if they offer the class. I'm trying to wiggle my way into a class at my gym, so I'll be sure to give a full report after I take it.

Another Reason to Exercise: Sleep More Deeply

FitSugar — Wed, 19 Dec 2007 03:00:00 -0800

If you are looking to settle down for a long Winter's nap, you should look into adding some exercise into your life. eDiets thinks doing cardio between 4 and 6 p.m. might just help you snooze more deeply. Circadian rhythms that affect our sleep and wake cycle are heat sensitive. When you exercise you increase your body temperature, which is the opposite of what your body does when sleeping. By raising your temperature before dinner, your body will experience a steeper drop in temperature by bed time. This more dramatic temperature change might just help escort you to the land of nod more quickly and help you stay there.

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Fit Tip: Have a "Go To" Cardio Exercise

FitSugar — Mon, 17 Dec 2007 10:15:00 -0800

Me, I love running. It know it's not for everyone, but running is an exercise I can always count on for getting the job done when I just don't feel like doing anything else. It is my go-to cardio. Say, for example, I can't bring myself to hop on the StairMaster for another intricate interval program, then I'll run instead. Sure variety is the spice of life and exercise, but sometimes you just need to go with what works. Having a go-to means I still exercise without always forcing myself to do something I really, really don't want to do, which would ultimately decrease the likelihood that I would keep exercising in the long run.

I suggest you find your go-to cardio workout. Maybe it's walking, or biking, or taking your dog for a jog; find something that you enjoy (relatively speaking) and that you know when all else fails will get the job done as painlessly as possible. If you already have a go-to then share it in the comments section below.

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Fit Tip: Pump Up the Incline

FitSugar — Thu, 13 Dec 2007 15:30:00 -0800

Have you noticed that you can run like a gazelle on the treadmill, but running half the distance outside gets you completely winded?

Well, do you use any incline while running on the treadmill? If you don't, you should. Here's why: Since the treadmill belt propels you along a bit, you're not using as much energy as you would if you were running (or walking) outside — not to mention the fact that there is no environmental resistance indoors, such as wind, making your workout a little tougher.

To make your treadmill workout closer to outdoor exercise, simply raise the treadmill incline to at least 1 percent; you should use as many calories as if you were walking or running outdoors. If you currently run at a 0 percent incline, try pushing it to a 0.5 percent for the first week or so. Eventually work your way to having at least an 1–2 percent incline while you are running or walking.

Fit's Tip: Slowly putting a little more stress on the body with an incline will burn more calories, and develop more lean muscle tissue, even if you have no intentions of ever running outside.

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Which Cardio Machine Do You Prefer?

FitSugar — Thu, 08 Nov 2007 03:00:00 -0800

At my gym there are many options for cardio equipment. I typically like to switch it up each time I go but I would say the treadmill is my favorite piece of cardio equipment to use. What about you guys?Source

10 Ways to Never Get Sick Again

FitSugar — Tue, 16 Oct 2007 11:05:00 -0700

Sick of getting sick? Join the club. I will do anything and everything it takes to avoid getting sick this winter, and so I was thrilled to find this list of 10 practices that will help you stay away from hospitals, feel healthier, and live longer.

See a Chiropractor
Laugh hard
Scatter your workouts
Sleep at least seven hours a night
See an acupuncturist
Meditate
Perform cardiovascular exercise at least four times a week
Stretch
Eat organic food
Be wary of medications

I regularly do almost everything on the list aside from meditate and see an acupuncturist. What about you guys — how many things on the list do you do?

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Why Cardio? To Lose Inches

FitSugar — Wed, 26 Sep 2007 04:00:00 -0700

A friend of mine, a proclaimed hater of cardio, decided to test the aerobic exercise waters to see what all the hype was about. After six weeks, she tells me in a surprised tone that while she has not lost any weight, she has lost two inches off her waist. And there is the reason to learn to love cardio, or at least factor it into your fitness program (love might be pushing it). If you don't have a fitness program, why not start one today and make cardio a cornerstone of your new regimen, along with the other cornerstone, weight training. Add some stretching and you are set!

Weight loss happens when you burn more calories than you eat, and cardio will definitely help you burn the calories. While my friend didn't lose pounds, she did shed inches. Muscle is more dense when compared to fat, so a pound of muscle takes up less room than a pound of fat. Just wanted to remind you all the scale is not the ultimate means of measuring progress when you want to lose weight. You want to lose fat and if you are getting smaller, then you are losing unwanted fat.

Say it with me: All hail cardio!!!

Looking for a new workout? Check out these cardio routines. You are sure to find something inspiring.

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Yoga and Running: Opposites Attract

FitSugar — Thu, 20 Sep 2007 11:45:00 -0700

Yoga is great for stretching and toning your muscles, and increasing flexibility, but as far as a great cardio workout for your heart, it doesn't quite cut it.

That's why running is the perfect complement to yoga. It's practically the opposite of yoga on the exercise scale. Nothing gets the blood flowing and your heart pumping like a good run. On an average mile run, your foot will hit the ground 1,000 times. The force of impact can be 3 to 4 times your weight, so it's no wonder that many runners complain of lower back and knee pain, tight hips and hamstrings, and sore feet.

Running works your lower body brilliantly, but it leaves your upper body in the dust. This imbalance is what can cause so many problems for runners, so that's where yoga comes in. Yoga works your upper body (another reason I love vinyasas) and stretches out tight muscles. It also increases flexibility, which can prevent injury, so you'll be able to run for many years to come. Running and yoga can work as a team to keep your muscles strong and supple, and your bones in alignment.

Although both can be quite meditative and relaxing, neither one is a substitute for the other. Whether you focus more on running or yoga, try to strike a balance since the two compliment each other so well.

Fit's Tips: If you are a die-hard runner, try to remember to make time for stretching before or after your runs. You might even want to throw a weekly yoga class into your routine. On the other hand, if you are more into gentle exercise like yoga and stretching, you've got to remember to work your heart too. Add 20 minutes of heart pumping exercise (it doesn't have to be running), 2-3 times a week. Incorporating cardio and yoga will make your body and mind stronger and more balanced.

Get it Up - Your Heart Rate, That is: Jumping Rope

FitSugar — Wed, 12 Sep 2007 04:00:00 -0700

Chances are high you jumped rope as a kid and here's a chance to workout with your inner child! Seriously, jumping rope is a great way to get some serious cardio action.

Here's a routine to try, it builds on itself and the changes up in time will keep you interested and your body guessing what is coming next. Timing yourself when you are jumping rope will motivate you to compete with the time. How many jumps can you jump in thirty seconds? See if you can top that number in the next round.

To see the workout just