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Exercising With Seasonal Allergies: It's a Sneeze

FitSugar — Fri, 15 May 2009 11:00:00 -0700

The warm weather brings me outdoors to exercise; since pollen is blowing around, it can also bring on an allergy attack. If you suffer from seasonal allergies, check out these tips when it comes to exercise.

After exercising outdoors, strip off your clothes immediately. Be sure to wash everything before wearing them again to get rid of any pollen. Wash your hair as well to remove pollen that could cause a postexercise reaction.
Be aware of the pollen count outside. Pollen counts are usually highest in late morning and early afternoon, and when it's warm, dry, and breezy. Pollen counts are lowest on rainy, cooler days.
When pollen counts are high, exercise indoors and use an air conditioner to keep you cool instead of opening windows.
Use a neti pot before and after exercising to flush out pollen and mucus from your nose.
Take a hot shower before working out. Not only will it warm up your muscles, but the steam can help relieve sinus and nasal congestion.
If those two didn't help, do some heat-building workouts like running or Ashtanga yoga. Increasing your body temperature through exercise will help thin out the mucus, making it easier to get rid of.

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Gabby's Fit Pregnancy

FitSugar — Fri, 19 Oct 2007 08:45:00 -0700

My girl Gabrielle Reece will be gracing the cover of the December issue of Pregnancy Magazine. I can't get enough of Gabby's great attitude and healthy lookout on life - she is one famous face that seems to have it together.

Gabby believes in working out during pregnancy, as opposed to afterwards when it's time to lose that weight. She explains a few of the exercises that she does to keep fit while pregnant. So to see a few of my favorites, just read more

Holding a 5-pound dumbbell in each hand, bend slightly at the waist and split your stance so that your right foot is in front of your left foot. Your right arm is extended toward the floor while your left arm is bent in a V. Simultaneously do a slow bicep curl with your right arm and a kickback with your left arm. Do 1 set of 12 reps on each side.

Start on all fours with your spine neutral. Extend your left leg straight back and slightly elevated, so that you feel a burn in your glutes. Holding a 3-pound dumbbell, extend your right arm straight out, at 90 degrees to your leg. Curl your right arm toward the outside of your left elbow, as if you’re giving yourself a hug. Do 1 set of 12 reps on each side.

Place a small chair within arm’s reach of stability ball, then lean on the ball with your back and shoulders supported, your rear off the ground and your left leg crossed over your right knee. Using your hips and glutes, push yourself up into a bridge position; hold onto the chair for support if you need it. Do 1 set of 12 reps on each side.

There are more great exercises to do while pregnant (and even if you're not) so check out the latest issue of Pregnancy Magazine.

Exercise Tips for Diabetics

FitSugar — Wed, 22 Aug 2007 10:15:00 -0700

Did you know that about seven percent of the population has been diagnosed with one of the types of diabetes?

Contrary to popular belief, having diabetes does not mean that you can not exercise. In fact staying active is a great way to prevent and control diabetes. It just means that you need to approach exercise with extra care, so here are some exercise tips for diabetics:

Wear well-fitted shoes
Dress in light clothing
Exercise after meals, if possible, to reduce the risk of hypoglycemia
Warm-up (stretch) prior to exercise
Remember to drink regularly during exercise
Take soft candy
Build exercise tolerance
Do not perform intense exercise without discussion with your personal physician

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Exercise Safety Tip: Take a Self Defense Course

FitSugar — Tue, 06 Nov 2007 10:15:00 -0800

I recently polled you guys about skipping workouts due to not feeling safe, and I've been giving you all sorts of tips on how to make your outdoor exercises safe.

User nikodarling shared her own great safety tip that I wanted to make sure everyone saw:

"Ladies - if you do go out running or walking at night, or even during the day I hope you will take a self defense course. I took one when I was in college at the urging of a friend. I hated feeling like everyone was out to get me when I first took it, but it is really good to know how to handle certain situations. And some of the tips they give you are so obvious and simple, yet we rarely put them into effect in day to day life. Even if you feel like your neighborhood is safe or you know what to - please consider it if you haven't done so."

Great tip, thank you for sharing. Still dragging your feet? Well you'll end up burning a ton of calories while learning the basics of defending yourself. Have you ever taken a self defense course?

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Exercise Tip: Make a Schedule and Stick to it!

FitSugar — Mon, 27 Aug 2007 11:45:00 -0700

So you may not be the world's most organized person, but when it comes to getting in shape, the only way to do it is to plan for it. You've got to sit down and make yourself an exercise schedule.

When you're done, post it wherever you need to in order to get motivated to follow it. Plaster copies on your corkboard at work, on your home fridge, and on your bathroom mirror. Heck, pass them out to your family members and friends too, so they can help you follow it. You can also fill in your daily planner (if you don't have one, now's a great time to get one) with times and fitness activities that you have planned out, so you have daily reminders.

It's not enough to think that you want to get in shape, you've got to make an effort every single day. So if you can map out your week, and break it down by day, it'll feel easier to accomplish.

Want to see an example of my exercise schedule? Then read more

It took me a while to fill up my schedule with all this fun stuff. Don't feel like you need to jump into 50 million different activities all at once. Start off small, maybe with three 20-minute walks a week. Then you can add to it if you need to, and when you feel ready.

Day	Morning	Afternoon	Evening
Monday	6:30 am: walk the dog (20 min)		6 pm:Yoga Class (90 min)
Tuesday	6:30 am: walk the dog (20 min)	12 pm: run, bike, or use gym machines (30 min)
Wednesday	6:30 am: walk the dog (20 min)		6 pm: Pilates Class (60 min)
Thursday	6:30 am: walk the dog (20 min)	12 pm: run, bike, or use gym machines (30 min)
Friday	6:30 am: walk the dog (20 min)	4 pm: walk with my girlfriends (60 min)	8 pm: walk the dog (20 min)
Saturday	7:30 am: walk the dog (20 min)	10 am: day hike, family bike ride, swimming - something physical with the whole fam (1-3 hours)
Sunday	7:30 am: walk the dog (20 min)

Fit's Tips: If you sign up for an exercise class or a gym membership with your friends, you can help motivate each other to go.

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Tips For Exercising in the Humidity

FitSugar — Wed, 08 Aug 2007 04:00:00 -0700

Some people really enjoy working out in the heat under the summer sun. The weather is inspiring as are the other people outside exercising in the heat with you. There is plenty to look at too.

Warm weather is wonderful, but you've got to be careful when the temperature and humidity levels get too high. Here are some tips when exercising in the humidity:

Check the heat-index level. This is the number that takes into consideration the temperature and the humidity to determine how hot it actually feels outside. Check out the chart below - If you are exercising and the temp is 85°F and rising, and the humidity is 65% or more, you could be in danger of heatstroke.

Stay hydrated. Dehydration caused by excessive sweating can lead to heat exhaustion and heat stroke. Drink fluids before, during, and after exercise even if you don't feel thirsty. Make sure to pack a water bottle with you while you're out - I like to fill mine with tons of ice and a little water. I put some cubes in my mouth and in my sports bra, and I make sure to take sips of ice water every 5-10 minutes.

To see the other important tips read more

Avoid direct sunlight. Wear a hat, or workout in shaded areas.
Wear loose-fitting, light-colored, and lightweight clothes.
Exercise at cooler times of the day, early in the morning or late at night.
Go easy. Whether you are running, biking, or hiking, slow down your pace and take intervals of rest and recovery.
Try to use water in your workout routine. Go kayaking, swimming, windsurfing, water skiing, or wakeboarding. You'll be using your muscles and getting your heart pumping, but you won't be staying cool.

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Exercise Safety Tip: Keep Your Emergency Contact Info on You

FitSugar — Fri, 09 Nov 2007 04:00:00 -0800

I recently polled you guys about skipping workouts due to not feeling safe and after looking at all your responses, I wanted to make sure to share a few safety tips that I use while exercising outside.

It's always good to be prepared for the worst just in case something happens to you while you're working out outdoors. A good idea is to make sure you have your emergency contact information with you at all times. My husband likes to stick his business card with his emergency information written on the back inside his shoe or slipped into his iPod case. A friend of mine always writes her emergency information on the inside of the sole of her running shoes with a permanent marker for the times when she runs outdoors.

Do you have your own tricks for keeping your emergency contact information on you while exercising? Share them in the comments section below.

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Exercise Safety Tip: Make Eye Contact

FitSugar — Thu, 01 Nov 2007 11:00:00 -0700

I recently polled you guys about skipping workouts due to not feeling safe, and a few of you mentioned being worried about getting hit by a car.

Motorists can be distracted and forget to pay attention for people crossing the street as well as other vehicles. So one thing that I do when I am jogging around my neighborhood is to always (always, always) make eye contact with the motorist before crossing the street in front of him or her at a stop sign or light. This is the only way to be assured that they actually see me and are waiting to let me cross. Usually, the person behind the wheel will then wave me through after making the eye contact, which is the best scenario in my opinion. As a courtesy, I wave back so that the communication is followed through. The fact of the matter is that unless I get that eye contact, I don't cross. The momentary pause in my exercise is not worth the possibility of getting hit by a car.

Fit's Tip: Having had a family member hit by a car and killed when crossing the street, I would suggest adding this practice into your everyday life, not just when exercising.

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Exercise Safety Tips: Roundup

FitSugar — Sun, 18 Nov 2007 02:00:00 -0800

We've been focusing a lot on safety while exercising, especially since the days have been getting shorter. Just in cased you missed any of the great tips we've had so far, here's a roundup:

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Exercise Safety Tip: Watch the Weather

FitSugar — Mon, 12 Nov 2007 10:15:00 -0800

Yesterday my husband and I were out the door, ready and excited for a run after work, only to find out that the fog had suddenly rolled in. Ah, the joys of living in San Francisco.

My husband was bound and determined to run, but I put my foot down - it was just too foggy. Cars hardly see us as it is in the dark (or daylight for that matter), let alone with the addition of heavy fog. This got me thinking about safety since we've been talking a lot about it here on FitSugar. Something to consider before exercising outdoors is inclement weather.

Trust me, I love to hear when someone is motivated enough to get a workout in that they will endure rain or snow, but sometimes you have to take your own safety into consideration. Rain, snow, fog, and even, sunset/sunrise can impede even the most careful driver's skills. Sure it's not a big deal to run in a little drizzle, but if it's really raining, and you're a road runner, better pop in a DVD or hit the treadmill this one time. Use your best judgment and make sure you put your safety first.

Fit's tip: If you choose to workout in such weather, it is important that you wear clothing that allows you to be visible to motorists.

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