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Get on Track: BodyMinder Workout & Exercise Journal

FitSugar — Thu, 08 Mar 2007 02:30:00 -0800

Time and time again I've stressed to you all how great keeping a food diary is for watching (and tracking) what you eat on a day to day basis. So why not keep an exercise journal too?

The BodyMinder Workout & Exercise Journal ($10.17) is a compact and portable notebook/diary for keeping track of all your exercise experiences. I love it because it is organized and convenient (both of which are not always words I associate with working out). Plus, in addition to workout details and other exercises, it has room for daily dietary notes and other related items. The journal does a great job of helping keep track of the weights used and reps performed, so you can go back to an old routine and see what you did as well as the intensity you did it at. Buy the journal from Amazon.com.

Weekend Workout: Three Moves for a Healthy Back

FitSugar — Sun, 08 Nov 2009 04:30:25 -0800

You may not be able to see it, but that doesn't mean your should neglect it. I am talking about your back. A strong back is an essential part of a strong core, and it can help you maintain proper posture and prevent pain. Grab a mat and give these three moves a try that will strengthen and increase flexibility in your back. Repeat all three exercises for a total of three rounds.

Cat Cow

Superman Booty Lifts

Camel Against the Wall

Still itching for more mini-workouts? Check out these Weekend Workouts to learn how to tone other areas of your body.

Weekend Workout: Biceps, Triceps, and Deltoids

FitSugar — Sat, 15 Aug 2009 03:30:00 -0700

If you're looking for a quick workout to target your upper arms, give this strength-training routine a try. You'll need a resistance band, a set of dumbbells, and a mat. Repeat all three exercises for a total of three rounds.

Resistance Band
Hammer Curls

Balancing Tricep
Kickback

Bent Over
Lateral Raises

Still itching for more? Check out these Weekend Workouts to learn how to tone other areas of your body.

Free Video Workouts From Women's Health

FitSugar — Fri, 11 Sep 2009 03:47:19 -0700

In these tight times, anything that's free is a major plus in my book. So if you're looking for workout routines you can download that won't cost a dime, Women's Health has got you covered.

They offer downloadable video workouts that you can put on your computer or portable media player, so you can exercise at home or at the gym. Right now they're offering two workouts:

The instructions are clear, and the video demonstrations are easy to follow. Many of the exercises were new to me, so these two workouts were fun and very effective.

To see a video clip of the 20-Minute Abs routine, read more.

Late Night Home Workout Ideas

FitSugar — Thu, 13 Sep 2007 04:00:00 -0700

I know I am not alone when I admit that when the season Premiere of the Biggest Loser ended, I wanted to workout. I find that show so motivating. Unless you belong to a 24 hour gym, chances are low you are going to head to the gym at 10pm. You can harness that motivation and workout in the convenience of your own home! Here are a few ways to make a home workout work even if it's late.

So what if it is 10 pm, the gym is closed and your downstairs neighbors are sleeping. There are plenty of exercises you can do at home.
Push ups, planks, side plank and elbow planks are quiet and will work your upper body and core!
Sit ups of all variations work wonders day or night. If noise is an issue, the slower you do them the less noise you will make. Looking for a new abs routine? Check out this Short, Sweet and Complete Abs video.
If you have hand weights you can do a wide variety of exercises that make absolutely no noise - except for your breath, of course!
Say you are in the mood for alternating reverse lunges, don't let sleeping folks around you keep you from lunging, just make your lunges as quiet and controlled as possible - this will make you work even harder and challenge your coordination.
If you can rock out, try an exercise DVD - here are some that I have reviewed. Pilates and yoga tend to make less noise than cardio if noise is a consideration.
Stretch! Flexibility training is an essential part of fitness that is quiet and easy to do. Plus it is a great way to calm down after a busy day. Chances are high a short stretching session will motivate you to workout the next day!

Fit's Tip: Contrary to popular belief, exercising before going to bed doesn't interfere with sleep. If you feel super awake after exercising, try a nice soothing bathe since they tend to promote sleep over invigorating showers.

Source

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, read more.

	Time	RPE*
Warmup	0:00-5:00	3
Sprint	5:00-5:30	7-8.5
Recover	5:30-6:30	3-5
Sprint	6:30-7:00	7-8.5
Recover	7:00-8:00	3-5
Sprint	8:00-8:45	7-8.5
Recover	8:45-9:45	3-5
Sprint	09:45-10:30	7.0-8.5
Recover	10:30-11:30	3-4
Sprint	11:30-12:30	7-8.5
Recover	12:30-13:30	3-4
Sprint	13:30-14:30	7-8.5
Recover	14:30-15:30	3-4
Repeat minutes 5:00-15:30, through to 26:00
Cooldown	26:00-31:00	3

*RPE = Rate of perceived exertion (for explanation click here)

Print this workout and take it to the gym. Don't forget to stretch your quads and hamstrings after riding.

Source

Recession Proof Your Workout: DIY Home Exercise Equipment

FitSugar — Fri, 26 Sep 2008 03:30:00 -0700

The economy is on almost everyone's minds these days, but it's important that despite the tough times, we keep ahead of our health. If you're trying to cut back on your costs, you can easily transform a few items at home into your exercise equipment. The Mayo Clinic had a few good ideas as to how. They are:

Canned goods. Many canned goods can serve double duty as hand weights.
Milk or water jugs. Fill empty milk or water jugs with water or sand and secure the tops with duct tape. To adjust the weights as your fitness level changes, simply add more water or sand. If you wonder how much weight you're lifting, simply weigh the jug on your household scale.
Step stools. A low, sturdy step stool can become exercise equipment if you use it for step training - an aerobic exercise resembling stair climbing.

I've got a few ideas of my own to add to the list so read more.

Water bottles. Just like canned goods, water bottles make a great supplement for hand weights (and they won't damage your floor if you drop them). Need to beef it up? Detergent bottles do the trick too.
Chairs. Use a sturdy chair to do tricep dips and inclined push-ups. Have someone spot you to make sure the chair does not flip over.
Walls. Use your walls for push-ups (hands against the wall), stretching, and wall sits.
Stairs. Even if you only have a few stairs in your house, you can use them to climb - up and down.

If this sounds like something you could do, then be sure to check out this 10-minute workout that anyone can do at home.

Source

Do you prefer to workout alone or with a friend?

FitSugar — Wed, 22 Aug 2007 03:30:00 -0700

We all have our own strategies to help ensure that we workout. For some of us it is making an exercise date with a friend. Others prefer to workout alone and consider exercise time "personal time."

How about you...

Source

Weekend Workout: Get on the Ball

FitSugar — Sat, 04 Jul 2009 05:50:55 -0700

Using an exercise ball to do strength training exercises can be really challenging, so not only will you become stronger, but you'll do so in less time. Having to stabilize your body makes you use more muscles, so it doesn't take many reps before you begin to feel the exercise working. So grab an exercise ball and a pair of dumbbells and try these three moves. Repeat all three exercises for a total of three rounds.

Single Leg Squats

Chest Press

Plank to Pike

Looking for more workouts? Try these Weekend Workouts.

Avoid These 6 Workout Mistakes

FitSugar — Wed, 17 Jun 2009 10:00:00 -0700

We all want to make the most of our workouts since we don't have tons of time to devote to being at the gym. To ensure that your workout is effective, efficient, and safe, check to make sure you're not committing these exercise crimes.

Running is your only form of cardio. Don't get me wrong. Running is effective at getting your heart rate up, toning your legs, and burning calories, but you can suffer repetitive injuries if you only stick to running. So mix it up when it comes to cardio. Biking, hiking, swimming, jumping rope, and cardio classes are also good forms of cardio.
You skip the warmup. What if you're short on time and you want to burn as many calories as possible in your 30-minute lunch break? Not only will warming up prevent injury, but research shows that, "Your body literally needs to warm up so that blood flow increases, the nervous system wakes up, and the body starts to use energy and oxygen more efficiently." So warm up by doing a low intensity version of whatever type of cardio you've chosen.

What other mistakes should you avoid? To find out read more.

You don't stretch. Many of you admitted that stretching is not top on your list. Just like the warmup, it's essential to include in every workout. Hold each stretch for at least 30 seconds, don't bounce, and don't push yourself in a stretch to the point of feeling pain. Need some ideas? Here are some of my favorite basic stretches.
Your weights are too light. If you can rush through your reps and not feel tired by the end of your last set, then you need to choose a heavier weight. In order to build muscle tone, the muscle fibers need to be stressed. Likewise, if your weights are too heavy, you'll have improper form and will rely on momentum to do reps instead of utilizing your muscles. You'll know you have the perfect amount of weight when your muscles feel fatigued by 10 or 12 reps.
You do the same strength-training routine every time. Does it seem like your routine is getting easier? It's not necessarily because your muscles are getting stronger. They're just accustomed to doing the exact same exercises every session. To tone your muscles effectively, they need to be challenged continuously. So surprise your muscles and mix up the order of your routine, or better yet, include new exercises each time.
You only do crunches to whittle your middle. Doing ab work will definitely tone your muscles, but it won't get rid of the layer of fat that's covering them. You can't rely solely on target strength training to fix problems areas. You need to do calorie-burning cardio to reduce your overall body fat percentage. This is the best way to reduce the extra padding around your waist, thighs, and booty.

Are you guilty of any of these mistakes? Share the details in the comments section below.

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