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Stop Hating Exercise and Start Loving It: Part IV

FitSugar — Thu, 18 Oct 2007 09:30:00 -0700

Recently I asked you guys to tell me all the things you dislike about exercising so that we can find ways to turn that hate into love. One thing that came up a lot is, "I don't like the muscle soreness that I get two days after working out."

Agreed — feeling sore can be a big downer and make daily practices, such as sitting on the toilet, a painful experience. The thing is that sore muscles are totally normal and totally temporary. Typically called delayed onset muscle soreness (DOMS), DOMS usually occurs 24 to 48 hours after an activity and typically lasts about 24 to 48 hours. Since it can be an uncomfortable 24 to 48 hours, here are a few ways for keeping the soreness under control:

Progress slowly, don't overdo it.
Warm up and cool down.
Stretch daily, especially after exercising.
Ice the sore area for 15 to 20 minutes/day.
Hit the hot tub or bathtub.
Take anti-inflammatory drugs (ibuprofen).
Massage sore muscle or roll it out.
Avoid strenuous activity.

Personally, I look at being sore as a reminder of the fact that I worked out and pushed myself. I may not have those washboard abs yet, but a mildly sore midsection means that those abs have been worked. A little soreness feels good once in a while, so try not to let it discourage you from exercising.

Fit's Tip: If you experience pain that lasts more than four days, you may have actually injured yourself and should consult a doctor.

Beat the Heat During a Marathon

FitSugar — Fri, 12 Oct 2007 02:30:00 -0700

This year's Chicago Marathon turned out to be a complete disaster due to the extreme heat because while most marathoners plan for the distance, they don't always plan for mother nature to decide your marathon day is a good day for it to be unseasonably warm. In light of this, The New York Times has a list of things to think about before heading out to your marathon, no matter where it is. There are some things that even I may not have considered, and I am a pretty thorough chick. Here are highlights:

STAY COOL. “The day before a race, you want to stay inside, stay in the shade, stay in the air-conditioning,” Greg McMillan, an Arizona exercise physiologist and running coach, said.
PACK ICE. The bronze medalist Deena Kastor wore an ice vest before the Athens 2004 Olympic marathon. The next best thing is a bag of ice. Pack some under your cap and in your shorts, suggests ultrarunner Dean Karnazes of California, who has battled 120-degree temperatures at the Badwater Ultramarathon, which starts in Death Valley.

There are more great ideas for beating the heat during a marathon, so

Which Drink Has MORE Calories?

FitSugar — Fri, 08 Jun 2007 13:30:00 -0700

I don't know about you, but when the warm weather sinks in, I'm suddenly in the mood for margaritas! There's an amazing Mexican restaurant near me that has the highest quality frozen margaritas and margaritas on the rocks. So I want to know...

Source and Source

Favorite Excuse for Not Working Out: I Don't Like to Be Sore

FitSugar — Tue, 01 May 2007 03:30:00 -0700

I was listening to my favorite fitness pod cast Dr. Monte's Fitness Rocks when a guest speaker/personal trainer, Charles Staley, said that most folks quit their exercise regimen, especially when they are new to working out, because they don't like being sore. They just didn't like the post workout soreness that can come on as late as 48 hours after the workout. Ahhh...the gradual build of muscle being reformed.

I have heard this too, at the Pilates studio. So if this is your favorite excuse to not workout, at least you will know you are not alone. I am here to tell you that muscle soreness, however, is a good sign. It means you worked. You created just a little bit of healthy cell damage to your muscles. The muscles are going to repair themselves, getting stronger so they can meet the next challenge you throw their way. Being sore means you are getting stronger. I always take it as a good sign, I like to be pleasantly surprised by where I am sore the next day after yoga, Pilates, running or weight training.

Now, if you go overboard and do 75 push-ups on your first day of boot camp, you are no doubt going to be sore, but your arms are going to be undoubtably stronger. In case you get sore past your comfort zone, here's how to deal with the pain:

Take an OTC anti-inflammatory drug, such as Advil (ibuprofen) or my favorite Aleve (naproxen sodium/naprosyn).

There's more relief so

P.L.O.W. (Play List of the Week): Engagement Songs

FitSugar — Sun, 25 Mar 2007 10:00:00 -0700

Today kicks off engagement week across the Sugar sites and in its honor, today's play list is themed. Even if you don't have a diamond, you're sure to be sparkling after working out to this play list. Want to hear it? Then

Kitewing: A Sport For All Seasons

FitSugar — Tue, 13 Mar 2007 17:35:00 -0700

Snow may be long gone soon, but there are still some variations on snow play you all might be interested in. Kitewing, or "the wing" for short, gives you the wings to fly. Check it out. It's like windsurfing, but you can use it with skis, snowboards, ice skates, or in-line skates - so you can use it when all the snow has melted. All you need is some wind and a big open space to soar.

Most riders learn to use the wing within 30 minutes. You can glide along gently, but are capable of hitting speeds of up to 62 mph. You can also use the power of the wind to help you jump and hit heights of up to 15 ft high and 120 feet long.

What's great about this sport is that all you need is you, the kitewing, something on your feet, and the wind of course. That's it. You don't need any assistance to get you going. Plus, it's easy to assemble, disassemble, and transport (once broken down, it's about the size of a ski bag).

Fit's Tips: If you're interested in purchasing one, you can find a dealer near you on their website. Or check Tahoe Demo Center. They have the Kitewing on sale for $1,99.99. Or you can check out Super Dairy Boy website for cheaper models that are between $809.99 - 1.999.99.

How Can I Prevent Shin Splints?

FitSugar — Fri, 09 Mar 2007 03:00:00 -0800

Chances are, if you are a runner, you've experienced the pain of shin splints. It basically refers to the condition called Medial Tibial Stress Syndrome (MTSS).

When you overwork the muscles in the shin, the muscles exert a great amount of force on the shin bones (tibia and fibula) to keep your foot, ankle, and lower leg stable. This excessive force can partially tear the tendons away from the bone (the tibia, which is the one on the inside of your leg). Shin splints aren't caused by running, but rather by the impact force associated with it.

Here are some tips to prevent shin splints.

Before going out for a run, warm up and do some gentle calf stretches, which will prevent injury.
If you are new to running, start off slowly. Too much too soon will cause shin splints or other injuries.
Along the same lines, if you've taken a break from running, gradually work your way up to where you were.

There's plenty more tips, so

Ice-Ice Surfing

FitSugar — Tue, 20 Feb 2007 16:40:00 -0800

Ice surfing, also called Ice Sailing or Snofering, is a lot like windsurfing, but you ride ice instead of waves. It's a hybrid sport mixing the speed of snowboarding with the agility and power of wind surfing.

The board is similar to a skateboard, with ice blades in place of wheels. You're propelled across the ice with a windsurfing sail, and you steer with your feet.

What makes Ice Surfing so much fun is the amazing play between the sail and the wind. The continual and direct balance between your body weight and the pull on the sail induces a tremendous sensation of speed and motion.

If winter is a bitter and miserable time for you, you've got to get out and embrace it. There are so many fun and incredible things to do on snow and ice, and this just might be the thing that gets you hot for winter.

If you're in the Ontario, Canada area any time soon, you can take a lesson on Lake Simoce. It's one of the windiest lakes in the area, and it's cold enough for the lake to be frozen 1-3 feet thick.

Snowkiting - Wind and Ice Unite

FitSugar — Fri, 02 Feb 2007 10:45:00 -0800

Imagine being able to snowboard or ski without the mountain or the chairlifts. It's possible when you're snowkiting, holding onto a kite and using the power of the wind to propel you. It is the snowy version of windsurfing.

The wind pulls you along at amazing speeds and you can get lifted and jump and spin in the air like you're flying. You can lean your weight and adjust the position of the kite to help direct where you're going. It's an incredibly fast and weightless feeling like no other.

Look for free snowkiting demos at a frozen lake near you, where you can get a 3 hour lesson for about $85. All you need to start is what you already own if you ski or snowboard, and they'll provide everything else you'll need from the knees up.

Fit's Tips: You may want to check out the Stormboarding Kitestorm happening on Feb 24-5 on Lake Champlain in Burlington, VT.

You can also take a snowkiting lesson through the Boulder Outdoor Center on Lake Dillion in Frisco, Colorado. A beginner lesson costs $249, but it's 4-5 hours long and if you love it, 15% of that price can be applied to purchasing your own snowkite.

Want to see another video? Then

Trail Running

FitSugar — Wed, 31 Jan 2007 13:00:00 -0800

I'm hearing a lot about how you ladies love running. I do too. I love it because it's hard, and I can really push myself, and feel every muscle in my body pumping. And afterwards, I feel amazing.
For many, running on a treadmill just isn't an option. Either you think it's lame because the whole point of running is to get outside and breathe in the fresh air. Or maybe you despise going to the gym, or don't own a treadmill because they are way too expensive.

Trail Running is like running on a road or track, but instead, you run on - you're so brilliant - trails. Anywhere that you hike, you can go trail running. Even in the winter.

Running in the woods or charging up a mountain is like going through a giant obstacle course. You've got to watch out for loose rocks, mud, and dog poop. You've got to dodge fallen logs and sticks in your way.

And what else is great? There aren't many other people around. It's just you and nature.

When I go running in the woods, the trees just absorb all my thoughts and worries. When I'm done, I feel refreshed, relaxed, and totally pumped at the same time.

Want to know what you'll need to go trail running? Then

To Ice or to Heat? That is The Question

FitSugar — Mon, 29 Jan 2007 10:45:00 -0800

If you have a pain or you hurt yourself, do you ice it or heat it? Good question for all of you weekend warriors.

Apply ice no longer than 20 minutes:

If you've hurt yourself in the last 48 hours (sprained your ankle or hammered your thumb instead of the nail).
If the area is swollen - ice will decrease the inflammation around the injury which will help control the pain.
After surgery to reduce swelling, bleeding, and bruising.
To chronic injuries suffered by athletes, such as overused joints like runner's knees - these areas should be iced after the activity to reduce inflamation.

Apply heat no longer than 20 minutes:

If you have chronic pain, such as sore, stiff, nagging joint or muscle pain - the heat brings new blood to the area to help loosen the tissues and help them to relax.
To chronic conditions, such as a tight hamstring before you exercise to improve elasticity.

Fit's Tips: Both heat and ice manipulate blood flow. Heat increases circulation which boosts the supply of oxygen to the area which accelerates the removal of waste products. Ice restricts blood flow which reduces inflammation and pain. If the injury hasn't improved or gets worse after 48 hours make an appointment to see your doctor.

Ice Climbing: It's Kick-AXE

FitSugar — Fri, 19 Jan 2007 03:00:00 -0800

Ice climbing is a lot like rock climbing - Instead of grabbing on to cracks and rock ledges with your hands, you dig tools into ice and frozen waterfalls that have formed over the rock.

Obviously, you'll need to love being in the cold if you want to learn to ice climb. Don't go out and buy all the expensive equipment to ice climb just yet. Take a lesson from a knowledgeable instructor and learn all the skills first - you can rent all the equipment that you'll need.

When you climb ice, you'll use an ice axe to hold yourself up and to chop away the ice and make steps for your feet. You'll need special boots that are stiff enough to support your ankles. You'll also wear crampons - the spikes that attach to your boots.

You'll need a harness, warm clothes, several pairs of gloves, ropes, ice screws, and a helmet (for obvious reasons).

Ice climbing is the sport for you if you're feeling especially adventurous and have a lot of time on your hands. It's difficult and takes a few winters to learn and get the hang of.

And did I mention dangerous? The ice is surprisingly strong enough to hold you up, even if the axe and crampons only go in a centimeter or so, but there's always the risk of the ice cracking or falling on you - hence the need for the helmet.

Many people have been involved in ice climbing accidents - but check out this guy in Keene, New York. He survived a 100 foot plunge off a mountain, breaking only a few bones.

Fit's Tips: Learn to climb with other women. Check out Chicks With Picks - you can join them for ice climbing clinics. After a day of ice climbing with like-minded and supportive women, relax and unwind in front of a fire or soak your sore muscles in the local hot springs. I like the sound of that.

Ice Cube Sticks

FitSugar — Wed, 29 Nov 2006 02:15:00 -0800

I always have a bottle of water with me, but especially when I am going to work out. Nothing is more annoying than trying to shove a few ice cubes into the little opening of any bottled water. It never works and I always end up with ice cubes all over my kitchen floor.

So I am totally in love with the SiliconeZone Bottle Ice Tray (2 for $8.99), which makes slender ice cubes that will fit in water bottles, sports bottles, and even cans-- Making any drink cold and ready for your work out. Buy them here.

Ice - It does the body good

FitSugar — Tue, 28 Nov 2006 04:00:00 -0800

Ice is nature's anti inflammatory and it is great to use in the first 48 hours of an injury. It reduces inflammation when you have a sprain or a strain, a tear or some tendonitis. And it is safe for the little ones (my girls LOVE ice for any boo boo and I keep a couple of little packs in my fridge for the many occasions that call for ICE). You only want to ice an area for 20 minutes or less. Be careful not to cause damage to your skin like frostbite.

One of the easiest ice packs to find is a fresh bag of frozen peas or corn. For starters it's flexible so it can mold to any body part that needs the ice treatment. Plus there is a timer built in as the veggies thaw and start to smell you know it is time to stop icing. After using peas or corn as an ice pack you definitely don’t want to eat them. So make sure to mark them with a piece of tape or permanent marker that they are for icing only.

Cyrocup!

FitSugar — Fri, 10 Nov 2006 02:00:00 -0800

With all this talk about Shin Splints and muscle soreness, you may want to know about this product.

The Cryocup ($5.39) is an ice-massage tool. Simply fill it with water and freeze before you run, dance or whatever it is you do that causes you to be sore. When you're done, rub the ice on the problem area. This cold resistant handle makes it a lot easier to hold than a large block of ice. Buy it here.

Fit's Tip: If you can't get around to buy a Cryocup, you can always make your own version by using a plastic drinking cup (fill it with water and freeze). The only issue with this option is that your hands will get super cold and you may not be able to massage the sore area for as long.

Sore on Being Sore

FitSugar — Wed, 08 Nov 2006 13:35:51 -0800

Now that you've started this new health kick, your muscles may be sore. Maybe you tried to lunge like Kate Beckinsale or you did too many at your desk booty workouts and now you can hardly walk.

While it is not entirely clear what exactly causes muscles soreness-- what is clear is that when you're sore, you're sore and it's no fun.

To get the scoop on easing muscles soreness,