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Gymbag Essentials

Posted By Liana Rogue on Feb 21, 2014 at 10:43AM

What to put in your Gymbag

Gymbag Essentials

Posted By Liana Rogue on Feb 21, 2014 at 10:43AM

What to put in your Gymbag

Printable: 22 Minute Quickie Elliptical Workout Interval

Posted By Fitness on Jan 20, 2008 at 2:00AM

Set incline to 20 percent and get working:

Warm Up
00:00-03:00 Resistance 3
03:00-05:00 Resistance 5

Quicky Intervals for 5 minutes
Resistance between 5 and 7
05:00-05:08, RPE 8-10
05:08-05:20, RPE 4-7
05:20-05:28, RPE 8-10
05:28-05:40, RPE 4-7
05:40-05:48, RPE 8-10
05:48-06:00, RPE 4-7
Repeat 4 more times

10:00-12:00, level 9, Backward
Focus on your hamstrings

Quicky Intervals for 5 minutes
Resistance between 5 and 7
12:00-12:08, RPE 8-10
12:08-12:20, RPE 4-7
12:20-12:28, RPE 8-10
12:28-12:40, RPE 4-7
12:40-12:48, RPE 8-10
12:48-13:00, RPE 4-7
Repeat 4 more times

Cool Down
17:00-20:00 level 5
20:00-22:00 level 3

To make the workout even more varied, focus on your arms powering the motion during the intervals on even minutes. Alternate with pushing versus pulling as you work your arms to balance the muscle of your upper body.

The Secret to Losing Belly Fat

Posted By Jenny Sugar on Mar 23, 2016 at 4:54PM

While focusing on crunches will strengthen your abs, it unfortunately will not get rid of the muffin top around your waist. To get rid of ab flab, it's essential to regularly include calorie-burning cardio in your routine. And not just any kind of cardio — it's important to focus on interval training; alternating between moderate and speedy bursts of exercise is the key.

A study in the International Journal of Obesity revealed that when compared to women who cycled at a consistent pace for 40 minutes, women who worked out for 20 minutes, but alternated between eight-second sprints and 12 seconds of low-intensity cycling, lost more belly fat after 15 weeks. Work out half as long and lose more fat? Sounds good to me!

You can do intervals with virtually any type of activity. Here are some ways to incorporate them into your routine:

  1. Use visual goals: Run or bike at a moderate pace, and then look ahead and sprint to the mailbox that's 50 feet away, or up the hill, or to the end of the street. Once you reach your goal, reduce back to your moderate speed. After your breathing returns to normal, choose another goal to race to.
  2. Use time: Watch the clock and move moderately for two minutes and then zoom as fast as you can for one minute. Repeat this pattern for at least 30 minutes.
  3. Use music: Make an interval playlist, alternating between fast-paced peppy tunes and slower, chill tunes. Walk, run, or dance to the beat. Here's a 60-minute walk-run playlist, or for a faster-paced workout, try this 40-minute running playlist.
  4. Use a POPSUGAR Fitness interval workout: If you find it easier to follow a cardio routine, check out these interval workouts:

Lawyers Running for Justice!

Posted By dinelle on Apr 28, 2010 at 4:18PM

It's no secret that Marin County, CA is chalk full of well-educated, health-nut humanitarians. Terra Linda native and Legal Aid of Marin attorney Maura Prendiville admittedly satisfies the stereotype. Her credentials: After her days in TL, Maura went  onto get her Bachelor's at UC Santa Cruz, her J.D. at Berkeley and is quickly becoming an established distant runner/triathlete. While in school she spent 6 months in Nicaragua working on a human rights campaign. After law-school she spent a year in Brazil defending the rights of small farmers, and these days she can be found doling out legal advice to the underdogs in Marin or riding her bike to work from San Francisco.

As if she wasn't already doing enough to inspire us all to be better people, Maura will once again "Run for Justice" in this year's Marin Human Race. Last year she raised $2,000 but is working on clearing more than $5,000 for the agency from this year’s event. 


For more info or to donate check out the Marin Human Race website


Any Suggestions For Not-Too-Short Spandex Running Shorts?

Posted By Fitness on Apr 24, 2010 at 3:00AM

If you're a runner, FitSugar reader sassymolassy is in need of some new running shorts. Can you suggest any good brands?

I'm wondering if anyone has a type of spandex running shorts that are both wicking and stay in place, but are not BOOTY shorts. You know the kind I'm talking about. And, since we are runners, our legs aren't too hideous so I'd like them to be not too long either. Suggestions?

If you have any other running questions, post them in the RunningSugar community group. Not a runner? Maybe you'd rather check out the Yoga Stretch and Tell community group or the Women That Rock (Climb) group, or if biking is more your thing, head over to the new group Sweet on Biking.

Weak Ankles

Posted By inlove23 on Feb 20, 2010 at 7:40AM

I really love running, but my ankles feel like they are about to snap when jogging. I wear ankle supports and I have running shoes with special soles (the bottom of my feet swell) and the sales person said they have good ankle support. I seriously do not know what to do, and I have tried to strengthen them, but nothing really works . For background I did dance (ballet) 6-8 grade, and I played field hockey 7-11 (my last year I had ankle issues/feet swelling). I also have a really hard time lunging and squating because of this issue. If anyone has this problem please comment!

Gifts to pamper a runner??

Posted By smozark on Nov 2, 2009 at 1:20PM

My sil is a runner/triathlete and I want to put together a gift basket/box/whatever with some post-race pampering stuff. Not being as avid a runner as she is, I don't know what kinds of things might be most appreciated. Any suggestions? Thanks, everyone!