PopSugar

Fittingly Mad: Crap in the Snack Machine

FitSugar — Sat, 19 May 2007 02:30:00 -0700

Doritos, Fritos, Oreos, gummy bears, Lays potato chips, Snickers, M&Ms, Butterfingers, Reeses Peanut Butter Cups, Hershey Bars, Lifesavers, Twizzlers! I know this sounds like a PMS wish list, but this is the "food" in the snack vending machine where I work. You call that crap a snack?!

I'm usually one to bring my lunch and snacks from home, and this is a major reason why - It's hard to find healthy food in a pinch. It's really becoming annoying! I mean, what kind of message is this sending to kids (and adults) when everywhere they turn is sugar, partially hydrogenated oil and trans fat!

I wish we could replace all those crappy snacks with healthy, energy-giving munchies that are made of actual food. Here's what I'd put in my healthy vending machine:

granola bars like ones made by Kashi and
Whole grain crackers like TLC crackers
Tiny tubs of real peanut butter (just peanuts - no sugar or corn syrup)
LARABARS
Packages of mixed nuts
Packages of dried fruit
Bear Naked Trail Mix
Nature's choice cereal bars
Newman's Own Organic pretzels
Gardin of Eatin' Tortilla chips (I love Pico de Gallo)
Endangered Species Chocolate bars

Fit's Tips: Until YoNaturals, the San Diego based company with the healthy vending machine idea gets its machines into the world, be your own vending machine. I always keep granola bars and ziploc baggies of trail mix in my purse and gym bag just in case.

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Fitness 101: Smith Machine

FitSugar — Thu, 22 Oct 2009 03:00:15 -0700

When it comes to strength training, I am usually a free weight kind of gal. Then I learned to love the cable pulley machine. I was still looking to branch out a little more, so my trainer Hannah introduced me to the Smith machine. Essentially, the weight machine consists of a barbell that slides on a fixed rail, and can lock into place at the fixed points along the track. Twisting the barbell activates J-shaped hooks on the side of the bar that lock into holes on the rails. This simple locking mechanism turns the Smith machine into a "spotter," making it easier to work on hardcore moves like bench presses when you're alone at the gym. The Smith machine only moves in the vertical plane, which makes some exercises harder on the joints. Although squats seem to be a popular exercise to do using this machine, many fitness experts think the fixed plane of motion of the machine forces the body into compromising positions. You can still use this machine to get a full body workout, and by locking the bar you can do variations on incline pull-ups and push-ups.

While I always think of the Smith machine as something for gym dudes, I am keen to learn more. If your gym has this machine, ask someone to show you how to use it. See if they can teach you a few different types of exercises with it.

Fit Tip: Use the Diagrams on the Machines

FitSugar — Fri, 04 Apr 2008 12:30:00 -0700

If you've never used a weight machine before, rather than mimicking the guy next to you or just guessing how to use it, look at the little diagrams provided on each machine. You may or may not know this but every machine states what it does and how you should use it. What's more? The diagram also shows you what muscles it targets. So take the time to read and learn the information provided to you before using an unknown machine. Even if you think you know what you are doing, it wouldn't hurt to double check yourself every once in a while.

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Fit Tip: Use Cardio Machines in a Different Way

FitSugar — Tue, 11 Mar 2008 07:30:00 -0700

Since the weather isn't quite warm enough for most of us to exercise outdoors, many of us have been using cardio machines at the gym. They can get pretty boring since they're so repetitive, so try to think of different and maybe even unexpected ways to use them to keep your workouts fresh. Not only will this keep you from getting bored at the gym, but you'll work different muscles too. Here are some ideas:

Walk sideways on the treadmill and be sure to take turns leading with both sides.
If you're used to running at a constant speed for a certain amount of time, mix it up. Sprint for one minute, walk for one minute, and jog for one minute. Repeat this three-minute interval set for as many minutes as you usually run.
If running is your thing, walk for twice as long instead with the incline higher than you use when running.
If you want to target your glutes, increase the incline on the treadmill as high as it will go and pretend you're hiking up a steep mountain.
Work backwards on the elliptical. Since your feet have places to rest, it's safer than doing it on a treadmill. This will get your backside going.

Want to see the other ideas? Then read more

Let go on the elliptical, don't hold on to the handles. This will work your core and your lower body at the same time. You can also do this on the stepper machine.
If you're used to sitting on a stationary bike, try standing and pedaling. You don't have to do it the entire time, but maybe alternate between standing for one minute and sitting for five minutes.
Gradually increase the tension on your bike like you are riding up a hill. It's tough but really satisfying, and will get you ready for tackling hills when you ride outside.

Do you have any other ideas? Share them below.

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Do You Have to Wait to Use Cardio Machines at Your Gym?

FitSugar — Mon, 09 Mar 2009 09:00:00 -0700

Since the New Year, my gym has been pretty packed. If I go during popular times of the day, before or after work, or lunchtime, I often have to wait until someone gets off the treadmill or elliptical in order to use it. When I finally do get on a machine, I hate that other people are standing around waiting for me to get off. While, I think it is great that so many people are living up to their resolutions, I prefer a less crowded workout scene. Tell me, does this happen to you?

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Stop Hating the Gym and Start Loving It

FitSugar — Mon, 23 Nov 2009 05:50:43 -0800

If you are dreading moving your workouts indoors due to falling temperatures, let me help you learn to love, or at least tolerate, the gym. Here are some common reasons people hate hitting the gym, and solutions to help you overcome the hurdles.

I hate the gym because . . .	The solution
It's too expensive.	Go price hunting. There are so many different types of gyms that offer various services, so find one that fits your budget. Instead of paying $90 a month for a gym that has cardio machines, a weight room, classes, a pool, and a yoga studio, figure out what's most important to you and just pay for that. A gym down the street from me is only $10 a month for cardio and weight machines. Not bad at all.
It's too far away from my home.	If you can't find a gym close to where you live, try to find one close to where you work. That way you can head over on your lunch break or after work.
The cardio machines are boring.	Find a way to make them more enjoyable. I like to download audio books or podcasts onto my iPod. Listening really helps pass the time. Switching to different machines in one workout also helps beat boredom. Or try competing with a stranger.

To learn more ways to start loving the gym, keep reading.

You Asked: Cardio Machine Accuracy?

FitSugar — Thu, 17 Apr 2008 05:30:00 -0700

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

"Hey Fit,
I was wondering if you knew how accurate the 'Total Calories Burned' number is on cardio machines at the gym. I put my weight and age in when I start, but I just wanted to know if my total calories are being calculated right on a typical machine. Thanks!"
- Kathy

Good question. To see my answer read more.

The calories burned readout on cardio machines are not known for their accuracy. Some machines are even known to bump up the calorie readout by almost 25% (apparently the feel good factor keeps us using their machines). Furthermore, machines do not always take into consideration all the factors in individual fitness levels and the specificity of the exercise and they're not often re-calibrated after hitting the gym floor, so things can get off set with time. Basically you can (and should) use the calorie readout only as a guideline but not as the end-all-be-all of how many calories you've burned.

Learn from my mistakes. I used to always use this one elliptical machine in the gym because it always showed that I had burned a ton of calories compared to all the other machines. Then I got a heart rate monitor. My new gadget helped me realize that I was kidding myself thinking I was burning all those calories. If two machines show the same calories burned but one workout seems way easier than the other then remember your common sense! Unfortunately you've most likely burned less calories on the workout that felt easy.

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Uncomfortably Numb

FitSugar — Tue, 12 Dec 2006 15:35:00 -0800

Does this happen to you: About half way through your workout on a cardio machine, especially the elliptical or the arc trainer, your toes get numb?

If you suffer from toe numbness try these quick fixes:

Loosen up your laces. Give your toes enough room in the toe box (which is where your toes sit in a shoe) by lacing them loosely at the toes to allow for expansion.
Get fitted for a pair of sneakers so they are sized correctly. It is amazing how many people use sneakers that just don't fit them properly (usually too tight). If you go to a specialist, they can help you make sure you have the proper fit.
Stop only stepping on your tippy toes. Make sure to use your heels too, this way you keep the blood flow consistent. When using a cardio machine (like walking), your foot should roll through the step, heel striking first, roll through, push off with the toes. Think about it, if you only walked around on your toes all day, they'd get numb.

Fit's Tip: If your toes still go numb after making changes to your lacing, fit and stride, you may want to make an appointment to discuss this with your doctor or a podiatrist since it may be something more serious.

Exercise, Weight Loss, and the Fat Burning Zone

FitSugar — Tue, 17 Nov 2009 05:50:01 -0800

Much has been made of late about exercise and its relation to weight loss. There was the Time cover story The Myth About Weight Loss and a recent article on the topic in the New York Times, which recommended working out in the fat burning zone.

You see the phrase on all types of cardio machines: the fat burning zone, aka the "weight loss zone," means working out at a lower intensity to burn fat as fuel. But these workouts also burn considerably fewer calories. I was confused about how we should all be spending our cardio time, so I took my questions to exercise physiologist Jason Karp, who also happens to be an avid runner.

When I asked him if we should all be scaling our workouts back and aiming for the fat burning zone, Karp explained that it's not the type of fuel your body is burning, but the overall calories that count. "It doesn't matter if you're using fat or carbohydrates. In order to lose fat from your waistline you don't have to be using fat as fuel during workout," he said. He offered up the example of sprinters; they don't train in the fat burning zone, but they're mighty trim in the torso. Losing weight comes down to math - you want to be in a calorie deficit to shed pounds and body fat. Higher intensity exercise puts you at a higher burn rate. To burn the most calories in a cardio workout, skip past the fat burning zone and work out with more intensity. To really burn up calories, Karp recommends intervals. To learn why, read more.

Essentially, interval workouts give you the most bang for your sweat buck. Karp explains that with "intense exercise you're pushing your body more out of homeostasis," that is, the equilibrium of energy the body prefers to maintain. During the few hours after an interval workout, the body must go through a recovery period, and a lot needs to happen to return to the body to pre-exercise levels. "You've got to drop the heart rate, synthesize glycogen for the muscles, remove lactate from muscle and take it to the liver," says Karp. All these actions require energy, which raises the metabolic rate for many hours after exercising. Thirty minutes of exercise at a low intensity doesn't place nearly as much stress on the body as intervals, so you burn fewer calories both during and after the workout.

Before you hit the track and start running intervals, Karp recommends building a strong cardiovascular fitness base and working with a trainer for guidance. Even if you're not ready for sprints, play with your speed during your next cardio session. Slow and steady might win the race, but intervals will burn more calories.

Source: Flickr User pistoldrawn

Best Buy No Longer Just Selling Couch-Potato Electronics

FitSugar — Thu, 12 Nov 2009 15:00:21 -0800

When I hear my husband is headed to Best Buy, I get a bit nervous. My fears my be slightly allayed by the fact that select outlets of this electronics mecca will be selling my favorite fitness accessory that features a computer chip: heart rate monitors. Forty stores in Arizona, Colorado, Iowa, Maryland, Massachusetts, Nebraska, New Mexico, and Texas will be selling HRMs as well as pedometers and gear for swimming, yoga, and Pilates enthusiasts. Many locations will also have cardio machines like ellipticals, treadmills, and stationary bikes for shoppers to test drive. My guess is that the store is also hoping you will think that you need a flat-screen TV for your new home gym, but I still take this as a positive sign for incorporating fitness into daily life.