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Back to Basics: Anaerobic Training

FitSugar — Thu, 08 May 2008 09:00:00 -0700

Anaerobic literally means "without oxygen." This doesn't mean the sensation of gasping for breath after you've climbed 15 flights of stairs; it is a little more complicated than that. It really just boils down to what fuel your muscles use to do whatever it is you are asking them to do.

For contrast, let me explain aerobic training. When you go for a long run, oxygen is released to metabolize, or make, energy for the muscles. So aerobic means with oxygen and is generally any activity lasting more than two minutes. When you exercise anaerobically, like sprinting, you're burning energy too quickly to use oxygen as fuel and your muscles turn their own stored glycogen into energy, without the help of oxygen. There is a price for this convenience; you only have 90 seconds to two minutes worth of stored energy in your muscles. Plus, as by product in that energy conversion your body makes lactic acid, which is responsible for that burning sensation you get in your muscles when working at high intensity.

Anaerobic conditioning helps with speed, strength and agility. Three very important fitness elements for athletes. In fact, anaerobic training was considered essential for elite athletes, but not important to average fitness folks. Times sure have changed because interval training, a mixture of aerobic and anaerobic exercise, has made its way to the masses. To add anaerobic training, adding sprinting intervals in your runs, bike rides or swims, you do need to have an aerobic fitness foundation.

Strength training, from push ups to leg presses, is also considered anaerobic.

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Definition: Eccentric Contraction

FitSugar — Tue, 10 Jul 2007 14:10:01 -0700

An eccentric contraction occurs when a muscle is contracting, and an external force is trying to lengthen the muscle. The muscle is simultaneously contracting and lengthening. Eccentric contractions create control of motions involving lowering weights, controlling a spring in Pilates, etc.

Definition: Flavonoids

FitSugar — Thu, 05 Jul 2007 10:28:35 -0700

Flavonoids are a type of antioxidant found in fruits, vegetables, and certain beverages. More than 1300 different flavonoid compounds have been isolated from plants and have been linked to protection from ultraviolet radiation.

There are many types of flavonoids have been identified. Check out this very detailed report compiled by the USDA for more information.

Back to Basics: What is Cardio and Why You Should Do It

FitSugar — Tue, 03 Jul 2007 08:45:00 -0700

Recently, I was dispensing advice about exercise and weight loss, as I am in the habit of doing. I was talking about the benefits of cardio and the person asked me point blank, "What is cardio?" That question was the inspiration behind this post, because sometimes we need to get back to basics.

Cardio is the popular nickname for cardiovascular exercise which is any activity that raises your heart rate. Meaning exercise make your heart work harder than it does when you are just sitting on the couch. You might be familiar with the term aerobic exercise, and cardio is the same thing.

When doing cardio you want to reach your target heart rate, starting with a warm up (slowing bringing your heart rate up) and ending with a cool down (slowly bringing your heart rate down). If you are not sure of what your target heart rate should be check out the FitSugar Calculator. It will help you determine your exercise parameters and tell you how to find your heart rate.

There are many benefits to doing cardio including reducing your risk of diseases as well as burning extra calories to aid weight loss and maintenance. Recent studies have even indicated that cardio exercise is good for the brain as well as the lungs and heart.

To see how cardio compares to other forms of exercise, read this post: Exercise Explanation. If you are looking for cardio programs to follow, oh boy do I have a bunch for you. Check out these cardio routines - they include workouts with treadmills, elliptical machines, trampolines and swimming. There is a little something for everyone.

The easiest way to add cardio to your life is running - all you need is a pair of shoes and a plan. The Couch to 5K program is an excellent place to start.

Any questions? Ask them in the comments section below.

Definition: Bicep

FitSugar — Thu, 31 May 2007 14:22:07 -0700

The biceps in made of two muscles (hence the "bi" at the beginning word). The muscle runs from the shoulder and to just below the elbow. Its main function it to bend (flex) the elbow. It also rotates the fore arm bringing the palm up - this action is also known as supination.

Looking to tone your biceps? Try the Hammer Curl, but do note this exercise doesn't fully work the supination motion of the bicep since the palm is not fully rotated up toward the ceiling.

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Definition: Latissimus Dorsi

FitSugar — Thu, 31 May 2007 13:49:43 -0700

These muscles run along the sides of the middle of your back and connect to your arm bone aka humerus. The lats can help stabilize the torso, but the primarily move the arms.

Here are a couple of exercises that work the lats and here is a great lat stretch.

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Definition: Plyometrics

FitSugar — Wed, 23 May 2007 11:00:00 -0700

Plyometrics: Also known as jump training, plyometrics is a form of conditioning aimed at created controlled impact and maximum power and is used primarily by athletes.

This method involves stretching the muscles prior to contracting them and done correctly it strengthens muscles, increases vertical jump and decreases impact forces on the joints. Consciously practicing the technique of landing from a jump in a controlled environment teaches your body how to "land" and your muscles memory will kick in when you cannot focus all your attention on your technique (because you are chasing a rebound or opposing team member). It is great for sports that involve jumping like basketball, volleyball and tennis, but is also really effective for training to ski moguls (especially jumping sideways onto or a "step"). Upper body plyometrics are used to condition for boxing (pack a power PUNCH) and pitching in baseball.

Designed to increase muscular power and explosiveness, plyometrics are not, however, for those who are in poor condition or have an orthopedic condition. Since so much jumping is involved plyometrics can be really hard on the knee joints.

Check out Force Sport Fitness Advisor for some animated explanations of plyo exercises.

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Push It, Your Pace That Is: The Importance of Interval Training

FitSugar — Tue, 08 May 2007 08:45:00 -0700

March to the beat of your own drummer, but once a week you need to make sure that beat varies in tempo. Are those directions too indirect for you? Here's a more direct approach - you really should be adding interval training to your cardio routine at least once a week. You do have a routine right? OK, snarky questions aside, interval training basically means alternating between working at a moderate and fast pace, with some rest or recovery periods added to the mix as well.

Interval training dramatically improves your cardiovascular fitness while also increasing your body’s potential to burn fat. Now, I call that a win/win situation. Although the technique is not new, athletes have been using it for years to increase their performance; it is gaining popularity with the masses. Plus, using interval training can improve your endurance in just 2 weeks!!!

While there is no one ratio for the variation between different paces, it is recommended that your high intensity segments should get you out of breath and last for between 1 and 4 minutes. While the recovery periods should not last long enough for your pulse to return to your resting heart rate. Also, interval training is not for everyone. Folks with joint issues like arthritis, heart disease or high blood pressure should definitely consult with their primary care physician before starting an interval training program.

Looking for an interval running workout? Here's one for you to try: Interval training.

Or maybe you prefer the StairMaster? Then you should try this StairMaster interval training workout.

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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.

Insulin IS a Hormone

FitSugar — Wed, 28 Mar 2007 03:30:00 -0700

There is so much in the news about Diabetes these days, especially since Type 2 Diabetes is on the rise and the number of new cases seems to be sky rocketing. Since yesterday was American Diabetes Alert Day , I wanted to learn a bit more about the disease. I thought I should start at the beginning, go to the source as they say, and figure out what insulin is and what it does.

First off, insulin is a hormone that is produced in an area of the pancreas known as the Islets of Langerhans hence its name - insulin is derived from the Latin word insula meaning island. Hormones are chemical messengers bringing "information" from one cell to one or more other cells. Inuslin helps move glucose (aka energy) around our bodies, from the bloodstream to individual cells. Cells require glucose for movement, growth, repair, and other functions. It acts as a messenger between the bloodstream and cells, helping the cells absorb energy.

Insulin also regulates carbohydrate metabolism, the breakdown of carbs primarily into glucose. It effects fat metabolism as well.

When glucose enters our blood, the pancreas should automatically produce the right amount of insulin to move glucose into our cells. Type 1 diabetes (previously called juvenile diabetes or insulin-dependent diabetes) is a disorder of the body's immune system that results from the pancreas not producing any insulin. Type 2 diabetes (previously called adult onset diabetes) results when the body doesn't respond appropriately to insulin, a condition called "insulin resistance."

Definition: Lycopene

FitSugar — Thu, 02 Nov 2006 10:10:58 -0800

The red crystalline substance, or Carotenoid, that is the main pigment of certain fruits and foods, such as the tomato, guava and paprika. Lycopene is a proven antioxidant. The chemical form of Lycopene found in tomatoes is converted by the temperature changes involved in processing to make it more easily absorbed by the body.