The Fit List : Strength training

Time to buff up for beach season

fitlist — Tue, 06 May 2008 21:45:00 GMT

By Gregory Joujon-Roche

Many of us are starting to feel the heat from the sun, giving us an early tease of summer coming around the corner. Yes, it’s time to put away those winter coats and start pulling out the beach gear. But wait, you’re thinking, I am not beach-body-ready yet!

Well then it’s time to get moving. Any form of exercise will help -- just get the ball rolling and go, go, go!

Once you feel committed to general conditioning, and the soda pop and chips make way for grilled veggies and fish, it’s time to get beach-body specific. This means really working those trouble spots, which usually vary for women and men.

Here are some exercises that can help shape you up for your fun in the sun.

For the gals:

*Triceps. Tone up those triceps with some rear dips. Start by standing in front of a weight bench or sturdy chair and then grab the bench or seat behind you. Lower your body slowly, for 5 seconds, until your upper arms are parallel to the floor, then lift slowly back up. Do as many reps as you can. Aim for 4 sets.

*Buttocks. Tighten that tush with wall squats. Stand with your back to the wall and then lower yourself, using the wall for support, until your thighs are parallel to the floor. Again, down slowly for 5 seconds and then back up for a 5 count. Do as many reps as you can. Aim for 4 sets.

*Lower stomach. Firm up your bikini belly with these ab exercises. Starting by lying down on your back on the floor. Place your hands under your buttocks for support. Slowly lift and curl your legs toward you until your butt lifts slightly off the floor. Stop and squeeze! Remember to go slowly and do as many reps as you can. Aim for 4 sets. ...(read more)

Move with your mood

fitlist — Tue, 08 Apr 2008 21:34:00 GMT

By Rob Parr

Don’t feel like working out today? Or maybe you can’t wait to break a sweat? Some days we’re simply more in the mood to exercise than others.

That’s why I recommend factoring in how you’re feeling when you decide what exercises you’ll do, and how hard you’ll do them, on any particular day. This doesn’t necessarily give you a free pass to skip physical activity altogether though. Rather, it means you should consider making adjustments to your workout -- the intensity and types of exercise -- based on your mood and health at the moment.

We all have days when we feel unmotivated or tired. But instead of hitting the couch when you can’t seem to get moving, change up your workout plans instead.

One solution is to lower the intensity of your workout. You don't always have to go for the burn to get a benefit.

Another approach is to boost your motivation by trying something new, such as a different exercise class or sport. You could also change your environment -- if you normally exercise inside, for instance, head outdoors for some fresh air and a change of scenery.

Of course, music can help pump you up so try playing your favorite tunes. And calling a friend to work out may not only motivate you to get moving but the social aspect will likely lift your spirits as well.

As for those days when you’re feeling great and are raring to go, try kicking things up a notch....(read more)

Escape injury with 5 simple steps

fitlist — Tue, 01 Apr 2008 19:33:00 GMT

By Jay Blahnik

The surest way to experience a setback in your exercise program is to get injured. When you have a sprain, strain or other injury, it is hard to work out at the same intensity as you normally do, and of course, sometimes you can’t work out at all. This can cause you to lose fitness, gain weight or both -- and that’s not only frustrating but very unmotivating as well.

There are two types of injuries: acute and chronic. Acute injuries occur suddenly and are often a result of an unexpected take-off, landing or abrupt movement during an activity or sport. Some examples of acute injuries include a sprained ankle, strained back or broken arm. Chronic injuries, such as persistent knee pain or aching lower back, are usually the result of overuse, overtraining or repeated improper execution of an exercise or movement.

These five simple steps can help you reduce the risk of both types of injuries:

*Warm up properly – Always start by doing an easier version of whatever exercises or movements you are about to do. For example, if you are going for a run, you should walk for a few minutes, then go for a slow jog and finally a run. If you are lifting weights, start each exercise by lifting a lighter weight than you intend to finish with. If you are going to play soccer, spend some time running the field and kicking the ball before jumping immediately into the game.

*Progress at a reasonable rate – Try not to increase the intensity or duration of an exercise by more than 10 percent to 15 percent of what you are used to in any one exercise session. For instance, if you are training for a longer run and you can easily run 30 minutes now, you should not run too much farther than 33 to 35 minutes on future extended runs until the longer time feels comfortable. Or, if you currently lift 30 pounds doing biceps curls, you should not increase the weight by much more than 3 to 5 pounds, until the heavier weight begins to feel easier.

*Monitor fatigue – If you become tired or sore during an exercise session or sporting event, it is a good idea to slow down, take a break or stop. Many injuries occur when the exerciser or athlete is simply too tired to keep good form or attention to the activity. So if you are playing basketball but are noticing that your jumping, running and shooting is getting more and more difficult, it is much more likely you will sprain your ankle or fall during the game. Take a time-out until you get your energy back, and your chances of getting hurt will be reduced. ...(read more)

The ins and outs of breathing during exercise

fitlist — Tue, 18 Mar 2008 22:36:00 GMT

By Jay Blahnik

There is a lot of discussion about the correct way to breathe during exercise. While there is limited research on the topic, most experts agree your breathing patterns during exercise should change depending on what activity you are doing.

Why does it really matter? Proper breathing during exercise helps in a few important ways. It makes cardiovascular training more efficient, helps with power and stability during strength and endurance training, and it fosters relaxation during mind/body and flexibility training.

Here are the ins and outs of breathing during exercise:

Cardio training -- When doing cardio training, such as running, cycling or swimming, it is important to remember that breathing and the cadence of the cardio activity may not always be in sync. For example, when cycling up a hill, you may be pedaling a bit slower, but your breathing rate may be high.

The most important thing is to avoid shallow breathing during cardio training whenever possible. Shallow breathing is an indicator that you are either working too hard or have not established a good breathing pattern for the activity you are doing. Try taking stronger, deeper breaths during cardio training (without any feeling of holding your breath), and establish an inhale/exhale pattern that feels comfortable for you. For example, many runners will inhale once during three foot strikes in a row (right, left, right), and then exhale once during the next two foot strikes (left, right).

Strength/endurance training -- When doing strength or resistance training, such as weight lifting, you should generally exhale on the exertion (or most difficult part of the exercise) and inhale on the recovery (easiest part of the exercise). For example, when doing a crunch, you should exhale when you lift your shoulders off the ground, and inhale when you lower your shoulders to the ground.

Another example of this breathing pattern can be found in many Pilates classes. Instructors will often encourage their students to think “inhaling on the preparation for the move,” and “exhaling on the execution of the move.” ...(read more)

Sexercise to get ready for some real action

fitlist — Tue, 12 Feb 2008 21:17:00 GMT

By Keli Roberts

One of nature’s great little secrets is that exercise -- and consequently feeling better about your body -- is an absolute aphrodisiac. When you feel sexy, you feel like having sex! So for Valentine’s Day, I’ve devised a workout that will get you and your partner ready for some real action. Each move is aimed at working muscles that you use when you work out between the sheets.

Try the following 5 “sexercises” to feel fit and frisky. The first 2 moves require a partner to perform, while the last 3 can be done alone or concurrently with a partner.

1. Partner stretch. Promotes flexibility of the hips and thighs.

*Sit in a straddle stretch (legs straight out to the side as wide as comfortable) facing your partner with your feet touching.

*Hold hands (or the ends of a small towel) and sit tall.

*One person leans back and pulls the other person forward into a deep stretch.

*The other person then leans back and pulls the other person forward.

*Repeat back and forwards 10 times slowly.

2. Partner reverse curl. Targets the lower abdominals and enhances lower back flexibility and pelvic mobility.

*Person A stands with feet shoulder-width apart, while person B lies on his or her back holding person A’s ankles. Person A’s job is to provide an anchor for person B.

*Person B crosses the ankles and tucks the feet in close to the buttocks with the feet off the floor.

*Person B slowly curls the hips off the floor bringing the knees towards the elbows and hips to ribs.

*Person B pulses at the top for 2 counts then slowly lowers the hips back to the floor.

*Repeat for 15-20 repetitions, then swap positions....(read more)

Exercise shortcuts: 4 ways that less is more

fitlist — Tue, 11 Dec 2007 20:51:00 GMT

By Rob Parr

When it comes to getting in a good workout, longer doesn't necessarily mean better. Knowing some key exercise shortcuts, you actually may be able to put in less time at the gym and get even better results.

Here are some of my favorite ways to accomplish more in less time:

*Really pump things up. Use heavier weights and exercise each muscle group to complete failure in one short set. This means selecting a weight that you can’t lift any more than 6 or 8 times in good form. Of course, it’s a good idea when strength training to mix things up with a combination of sets and reps, but don’t forget to incorporate this all-out approach into your training regimen. It’s a great way to give your muscles a good hard workout.

*Skip the breaks. Instead of resting between weight-training sets, move directly to the next exercise. You’ll get through your routine faster and keep your heart rate up, too.

*Combine aerobic activities and strength training. For a short action-packed workout, warm up for a few minutes and then go all out with a minute or two of jumping jacks, jump rope or a spin on the stationary bike. Then stop and do one short set of weights to complete failure. Then go for another cardio burst. Repeat the cycle 5 times, aiming to target major muscle groups, such as the quads, glutes and chest.

*Turn off the cruise control. Instead of doing the treadmill, elliptical or bike for 30 minutes at the same old pace, try shortening your workout to 20 minutes but including a few brief (minute or two) high-speed intervals to really boost your cardiovascular fitness.

Any good training program involves a variety of activities, so be sure to mix things up. Just remember that it’s not always necessary to spend a good hour or even a half hour working out. If you’re pressed for time, exercise shortcuts can help make the most of your workout.

Don’t believe it! The 3 worst exercise tips

fitlist — Tue, 27 Nov 2007 21:07:00 GMT

By Jay Blahnik

There is no shortage of advice on how to slim down and shape up. Of course, a lot of it -- whether from a book, the Internet or even some trainers -- is just plain bunk.

By now, for instance, hopefully you realize that “no pain, no gain” is a big fitness myth, that you can’t eat whatever you want just because you’ve worked out, and that sweating in the sauna after exercise won't help make the fat melt away any faster.

But there are other fitness myths that have incredible staying power. Here’s a rundown of today’s worst exercise tips along with information to set the record straight:

MYTH #1: It’s best to work out in the “fat-burning zone.”

TRUTH: There’s no special magic to doing low-intensity exercise in the so-called fat-burning zone. While the body does use less fat and more carbohydrates for fuel the harder you work out, what ultimately matters most for weight loss is the overall calorie burn. Our bodies burn fat when the amount of energy we expend is greater that the amount of calories we consume, and this deficit can be achieved in a variety of ways. Low-intensity exercise can burn as many calories as high-intensity exercise but you’ll have to do the easier exercise for a longer period of time to get the same calorie burn. Most people find the greatest success by mixing up their routines and including a variety of different styles and effort levels to continually challenge the body.

MYTH #2: Lots of sit-ups will shrink those love handles.

TRUTH: Spot reduction does not work. In other words, sit-ups or other targeted moves cannot reduce fat from specific parts of your body. Fat is stored throughout the body, and cardio or strength exercise (along with a proper diet) can help reduce fat stores from different areas, but not necessarily from the area of the body you are exercising. In fact, exercisers often comment that the first place they gain fat is the last place they lose it, no matter what specific exercises they do! Patience and a well-rounded exercise program is the key to losing fat and keeping it off.

MYTH #3: Women should avoid strength-training because it makes them big and bulky.

TRUTH: Building big muscles takes a lot of work, and women would have to spend hours in the gym, adhere to strict muscle-building diets and even use steroids to put on the kind of muscle size that men might. This is because women have very little testosterone compared to men, and testosterone is the hormone required to develop large muscles. Women hoping to tone up will actually get results more quickly if they’re challenging the muscles with heavier weights.

Fit tips for frequent fliers

fitlist — Tue, 25 Sep 2007 23:49:00 GMT

By Kathy Kaehler

Too busy with work to work out? Well consider this: If your job requires frequent flying or other business travel, exercise may help boost your performance.

That’s because staying in shape can help fend off the aches and pains – and sick days – that come from straining your back by heaving luggage or pulling a leg muscle by darting through airports or train and bus stations. A well-rounded exercise plan also gives you energy to keep pace and helps you deal with the stress of it all.

But many Americans are too out of shape to even stow their bags on an airplane or lift them into the trunk of a car. On a flight from California to New York, I had to help out a woman in front of me who simply could not get her bag above her shoulders to place it in the overhead compartment.

Want to avoid this embarrassing scenario? Try these exercises about three times a week:

*Full-body plank. Start face down on the floor, resting on your elbows with your palms flat on the floor. Lift up so that your body is straight and your weight is on your forearms and toes. Keep your head in a neutral position and hold. Pull your abs in. Don’t sink. Try to stay in this position for a minute or more. This exercise will strengthen your upper body as well as your core.

*Push-ups. If you can’t do the traditional push-up from your hands and toes, start out on your knees. Inhale as you lower yourself down. Then exhale as you push back up. Do three sets of 10 repetitions. This exercise will strengthen your chest, triceps and shoulders.

*Overhead press. Grab a pair of dumbbells (5-10 pounds for women; 15-25 pounds for men) and, standing or sitting, position them at your shoulders, wrists facing forward. Press the weights up and over your head. Then lower them until your elbows are in line with your shoulders, and repeat. Do two sets of 10 reps.

Happy – and safe – travels!

Pump up your pecs, boost your confidence

fitlist — Tue, 18 Sep 2007 23:04:00 GMT

By Rob Parr

When you think of a buff chest, celebs like Matthew McConaughey probably come to mind. Pumped-up pecs look good on guys at the beach, but they also wear well at the office. Strong chest muscles can help men -- and women -- stand up straighter and carry themselves with confidence.

Here’s a workout that will really challenge your chest.

Start by warming up on the floor with some push-ups. If you can’t do the full military push-ups right away, modify them by pushing up from your knees rather than your toes. Do a set of 20, then 15, then 10 and 5, with a 20-second break in between each set.

Next, you’ll need a set of dumbbells for a combination of two chest exercises. Start by lying down on your back on a weight bench or the floor with your knees bent up.

The first exercise is the chest fly. Hold a dumbbell in each hand with your arms out to your sides, slightly bent at the elbows. Then press your arms straight up so that the dumbbells just come together (don’t bang them). Pause and then lower to the starting position. Do a total of 10 repetitions and then move directly on to the next exercise, the dumbbell press.

For this move, bend your elbows and hold the dumbbells at your shoulders, with your palms facing forward. Then press your arms directly up. Just before the arms fully straighten, turn your wrists so that your palms are facing each other. Tighten your chest and then lower the dumbbells back to your shoulders. Do 10 reps.

When you’ve completed a full set of these exercises, you should feel the burn. Rest for a minute or two and do two more sets.

Aim to do this workout three times a week, as part of a well-rounded strength routine, and you should soon be sporting a chest you can carry with confidence.

Avoid the 3 most common gym mistakes

fitlist — Tue, 21 Aug 2007 23:22:00 GMT

By Jay Blahnik

Going to the gym is one of the best ways to stay in shape. You can take an exercise class, use the cardio equipment, lift weights, swim, even shoot some hoops! But it is also easy to waste time, and if you are not careful, you can even hurt yourself.

By avoiding the three most common gym mistakes, you can drastically improve your results and make your workouts more enjoyable.

Mistake #1: No warm-up or cool-down

Jumping into your workout routine without a proper warm-up or finishing without a proper cool-down is a surefire way to set yourself up for acute injuries during the workout or chronic injuries over time.

The best warm-up is to simply do an easier version of whatever your full workout is going to be. For example, if you are going for a run on the treadmill, start first by walking, then jogging and then move into your full running pace. Or, if you are doing a strength-training workout, do your first set of each exercise with lighter weights, do your second set with heavier weights and your third set with your heaviest weights for that exercise.

Your body responds best (and you reduce your risk of injury) when you build intensity slowly rather than quickly. So always leave yourself a few extra moments for warming up.

The best cool-down involves moving from higher-intensity exercise to lower-intensity exercise. But it also includes doing stretches for the muscles that you used during the workout, and also stretching muscles that are tight or shortened during the day. For example, if you just did an elliptical workout, it is a good idea to stretch your leg muscles (quads, hamstrings and glutes), but it is also a good idea to do stretches for your chest (which can help correct posture issues from sitting at a desk all day) and some gentle trunk twists (to increase oxygen supply to your back and spine).

The goal of your cool-down is to give your working and tighter, shorter muscles an opportunity to “release.”

Mistake #2: Poor technique

Doing an exercise too quickly or executing a move with sloppy form can increase your risk of injury. And an injury can interrupt your workout program, and make it difficult to be consistent and get results.

Remember to do your exercises slowly and with good form. If you are not sure how to do an exercise, ask a trainer or follow the instructions that are usually located directly on the machine. If you are new to an exercise class, show up early and ask the instructor to show you the tougher moves before class starts so you know how to do them properly.

If you can’t find instructions or get assistance, skip the exercise and do an exercise that is more familiar to you. When doing any new exercise or movement, take your time and do it extra slow as this will reduce your risk of injury if your technique is not perfect.

Mistake #3: Skipping muscles or movements

Most of us tend to work muscle groups that are problem areas or important to us. For example, many women place an extra focus on their legs, buns and thighs, and many men place more focus on their chest and arms. And everyone wants flat, tight abs!

It is OK to place an emphasis on the muscle groups that are extra important to you, but it is critical to provide your body with a balanced workout to avoid short- and long-term injuries.

For example, if you are interested in tightening and toning your upper body, it is alright to do fewer lower-body exercises, but don’t skip them completely. We have all seen someone with a huge upper body, but small, skinny legs. Yet it is important to have strong legs to support a larger upper-body frame.

Or maybe you really want to strengthen your lower body. While it is OK to do fewer upper-body exercises, don’t leave them out completely. A strong, balanced upper body can help make a less-toned lower body look smaller and better proportioned. Plus, everyone wants good posture, and less back trouble, and upper body exercises can help with both of those.

This rule also applies to cardio exercise as well. You may love the stair-stepper, but it is important to try other machines occasionally. Doing the same cardio activity over and over can create many imbalances in your body that can ultimately increase your risk of injury. So, every couple of workouts, try a new machine, even if you have to make the workout shorter. This type of cross-training also helps reduce your risk of burnout or boredom.

Take our survey and tell us which fitness faux pas you are guilty of.