Workouts S - Y

Stair Climbing
Stair Climbing Basics
Stair climbing at the gym gives you the challenge of climbing real stairs without the impact and pressure on your knees.

Stair climbers simulate climbing real stairs. Most are of the stepper variety, where you stand on two foot plates, hold onto the handrails and alternate pressing one foot down as you pick the other one up. There are also rolling staircases, which are a cross between a staircase and a treadmill.

These machines often have programs to focus on specific areas. Or, you can control variables such as pace, duration and sometimes resistance and step height.

Most people think stair climbers intended for home use don't feel as good or as smooth as the high-quality stair-climbing machines found in gyms.


Upside of Stair Climbing
You burn more calories and strengthen your bones because this activity is weight-bearing.
Stair climbing is low impact, so the risk of injury is lower than that of climbing real stairs.
Using a stair climber prepares you for climbing the stairs you encounter throughout your day.

Downside of Stair Climbing
Stepping on a stair climber takes practice, and you may feel a bit clumsy at first.

Some people complain of knee, hip or low back discomfort while climbing. Improper technique such as leaning too far forward, short stepping or stepping too quickly may cause this, or it may simply be a poor exercise choice for some people.

If treadmills, elliptical trainers and stationary bikes bore you, this probably will too.

The stepper variety doesn't do that great a job of mimicking climbing real stairs, so there's little crossover effect.


Is Stair Climbing for You?
This chart can help you see how stair climbing fits your goals and lifestyle concerns.

Body Parts Worked
Cardiovascular system, legs, butt.

Calories Burned
About 408 calories an hour for a 150-pound person, 544 for a 200-pound person.

Gear
The machine, workout clothes, shoes and a water bottle.

Instruction/Facilities
You'll find stair climbers at almost any gym because they are one of the most popular pieces of cardiovascular equipment. If you buy one for home, don't waste your money on a cheap one.

Time
20-60 minutes a session.

Schedule/Flexibility
Depends on gym's hours.

Stair Climbing Tips
Proper stair-climbing technique is key to preventing pain and burning calories. Choose a comfortable stepping pace.

Take 6- to 8-inch steps.
Stand up tall with your hands resting lightly on the handrails.

Remember: The handrails are there to provide balance. Don't drape yourself over them or otherwise get overdependent on them.


Step Aerobics
Step Aerobics Basics
Step aerobics can take your cardio workout to new levels. Who knew that stepping up and down on what's essentially a glorified milk crate could be so much fun, burn almost as many calories as running, and make you feel so good?

Take a rectangle shaped platform, stack it atop one or more sets of Lego-like blocks called risers, add some spicy music, an enthusiastic instructor, a group of ready participants and voila - you've got yourself a step class! Once you learn the basic moves for getting on, off, over, across and around the step, the instructor will have you put them all together in choreographed sequences.

If you prefer a home workout, you can find steps of various heights at many retailers, as well as DVDs to guide you on your routine.


Upside of Step Aerobics
Burns tons of calories with about half the impact of running.
Gives your butt and legs an awesome workout.
It's fun and entertaining, especially if the teacher is good and the students are into it.

Downside of Step Aerobics
Some classes require so much fancy footwork they're like auditioning for a Broadway play.

Even if you're in shape you may find yourself stumbling over your step until you learn the basics.

Excessive stepping can lead to knee or lower back pain.


Is Step Aerobics for You?
This chart can help you see how step aerobics fits your goals and lifestyle concerns.

Body Parts Worked
Full body but especially legs, heart and lungs.

Calories Burned
About 605 an hour for a 150-pound person, 810 for a 200-pound person.

Gear
A step, well-designed aerobic or cross training shoes, plenty of water.

Instruction/Facilities
A gym that has step classes or at home with a step DVD.

Time
Most step classes and DVDs run for 20-90 minutes. You can take three to five classes a week.

Schedule/Flexibility
Check your gym for class schedules, or any time if you have your own step and DVD.

Step Aerobic Tips
Choose a workout geared toward your level of skill and fitness. Beginners should look for the words fundamental, basic, first or beginner in the title.

Even if you're in decent shape, start with no more than one set of risers under your step platform to give you a chance to master the moves.

For a full-body workout, look for a class that has five to 10 minutes of upper-body and ab work tacked to the end.



Swimming
Swimming Basics
Step off terra firma into a body of water and start swimming. There's no better way to take a load off, tone your muscles, and bolster your cardiovascular stamina.

Swimming is a great cardiovascular workout. It’s also a workout you can do without a lot of gear if you can find a body of water and the temperature is right.

There are four basic strokes: butterfly, backstroke, breaststroke, and freestyle. Most recreational swimmers stick with freestyle, also known as the crawl. You can either swim laps in the pool or head for an ocean, lake, or any other body of water that's large enough and deep enough to submerge your body.

Swimming depends more on the upper body and core than the legs, making it great for upper body and ab tone. The only drawback is that some strokes don’t use your leg muscles that much so you may not work a major portion of your total muscle mass. While swimming is great for rehabilitating a knee or ankle, it doesn’t do much for maintaining bone density and studies show it may not be the best weight loss activity either.


Upside of Swimming
Water's natural buoyancy. It supports about 90 percent of your body weight, so there's no painful jarring of your joints. Not only does this prevent injury, it helps prevent post-workout soreness.

Water is also 14 times thicker than air so it offers plenty of muscle toning resistance in any direction you move.

Swimming is a good exercise when recovering from a hip, knee or ankle injury.

Downside of Swimming
You need a certain amount of skill so you don't, well, flop around like a fish out of water.

Scientists speculate that you burn less fat and more glucose and that water keeps your body temperature and heart rate somewhat lower than do land-based workouts. For this reason, swimming is not the best choice for weight loss.

Depending on where you live, you may have trouble finding a place to swim, especially during winter months.


Is Swimming for You?
This chart can help you see how swimming fits your goals and lifestyle concerns.

Body Parts Worked Arms, heart, lungs

Calories Burned
While it varies by stroke, a 150-pound person swimming freestyle burns about 545 calories per hour, a 200-pound person burns 725

Gear
A swimsuit and goggles. For skill drills you may want to have a kick board, swim fins, and hand paddles.

Location
A pool or some other body of water

Time
20-60 minutes, 3-5 days a week

Schedule/Flexibility
Depends on finding a body of water and the temperature being warm enough


Swimming Tips
Supplement your swim program with 2-3 weekly weight training sessions to ensure that you stimulate bone growth. Do some land based cardio activity too.

If you haven't dipped a toe into a pool since summer camp, take a lesson or two. Breathing rhythm and technique are the keys to flying through the water like a dolphin.

A good pair of goggles will let you see where you’re swimming without the annoying stinging eyes later.



Tai Chi
Tai Chi Basics
An ancient Chinese form of exercise, tai chi is considered a martial art, but bears little resemblance to anything you're likely to see in a Jackie Chan flick.

Tai chi is characterized by soft, slow, flowing movements that emphasize precision and control rather than brute strength. It improves balance, coordination, flexibility and strength, and it calms the mind. In recent years, growing numbers of people have turned to this ancient practice to heal their modern aches, pains and illness.

Tai chi involves shifting your body weight in a series of 13 slow, graceful movements called forms. Many of these forms are named for animals and are patterned after the ways specific creatures contort their bodies. For example, one movement involves lifting your arms in the same manner that a white crane spreads its wings.

Each form in tai chi flows smoothly into the next, which keeps the body in constant motion. During the movements, the practitioner breathes deeply and meditates by blocking out distracting thoughts.
Proponents believe tai chi offers many health benefits, including facilitating gas exchange in the lungs and aiding the work of the digestive system. Studies show that Tai Chi does indeed provide cardio-protective benefits.


Upside of Tai Chi
The slow movements are beautiful to watch and calming to perform – a great break from hardcore workouts.
Nearly anyone can do it. If you have trouble with some movements, keep practicing and you’ll probably get them before too long.
Plus there's virtually no chance of getting injured during a tai chi class.

Downside of Tai Chi
Some people may feel self-conscious moving so slowly or frustrated that they don't sweat enough.

Tai chi requires a long-term commitment to gain a deep understanding of the skills and philosophies, so it's not for those who are impatient about seeing results.

The meditative portions of tai chi are likely to be a turn off for people looking for a more strenuous workout.


Is Tai Chi for You?
This chart can help you see how tai chi fits your goals and lifestyle concerns.

Body Parts Worked
Full body and mind

Calories Burned
About 270 an hour for a 150-pound person, 360 for a 200-pound person

Gear
Comfortable clothing

Location
Most martial arts centers offer tai chi classes. Your fitness center may also offer classes.

Time
30-60 minutes 1-7 days a week

Schedule/Flexibility
Once you learn the form, you can do it anytime, anywhere


Tai Chi Tips
Don't underestimate the power of tai chi: A study conducted at Johns Hopkins University found that tai chi lowered blood pressure in older adults nearly as much as 30 minutes of daily brisk walking.

Tai chi is now used in some cardiac rehabilitation programs and by people with conditions such as fibromyalgia, arthritis and multiple sclerosis.

The key to tai chi is relaxation. Don’t worry about looking silly; the benefits of tai chi are worth it.


Tennis
Tennis Basics
They can eat strawberries and cream at Wimbledon because a vigorous game of tennis helps you burn tons of calories.

If competition is your racket, tennis is a real winner. Whether you're just hitting around or trying to settle an old score, you'll find yourself really getting in the swing of things. And since most of us aren't blessed with a 100-mile-an-hour serve, long rallies really keep you running.

All that running can really add up, making tennis a great cardio workout.

Getting started isn’t tough. If you aren’t prepared to buy your own racket, ask around – the chances are good you’ll find a friend who has a racket stored in the back of their closet. After a lesson or two, you should be able to get out on the court and get your tennis workout going.


Upside of Tennis
If you're one of those people who can't stand the tedium of running or sitting on a stationary bike for hours at a time, sports may be the answer. And choosing a vigorous sport like tennis makes real sense from a fitness standpoint.

Tennis is a popular sport. If you find you really enjoy it, there’s a good chance you can join a local league and make it a social workout.

It’s fun.

Downside of Tennis
You're forced to rely on your partner. If you're stuck with someone who's busy or injured, you may be forced to give up your workout for the day.

Court time can be costly and hard to come by. Sometimes your only option is to join a club for megabucks.
You're also dependent on finding court time and (unless you're playing indoors) on the weather.
Starting any new sport is likely to have some frustrating moments.


Is Tennis for You?
This chart can help you see how tennis fits your goals and lifestyle concerns.

Body Parts Worked
Legs, arms, cardio

Calories Burned
A 150-pound person will burn about 475 calories an hour, a 200-pound person will burn about 635

Gear
Racquet, balls, shoes and appropriate clothing (tennis whites optional)

Location
Outdoor courts are available in most municipalities, and indoor courts in many

Time
Full matches don’t have a time limit, but you and your partner can play as long as you want


Tennis Tips
Technology has made the game more accessible for everyone. Racquets with larger heads and wider "sweet spots" seem to make every shot a good one.

Supplement your tennis with a good stretching program. Sudden stops and starts, along with occasional awkward movements, may make this an injury waiting to happen for an unlimber body.

For beginners, lessons are a necessity. Continuing lessons will help you get better as a player if you want to focus on the competitive aspects of the game.

Walking
Walking Basics
Walking is nothing more than putting one foot in front of the other. Who knew something so simple could be so good for you?

Walking is one of the best fitness activities there is. It's easy, it can help you lose weight, it's good for your heart, and the risk of injury is virtually nil.

Walking is an especially good choice for people who are out of shape and dread going to a gym full of hard bodies. You could start by setting a short-term goal of walking five minutes once or twice daily, say to the corner store or mailbox. Though this is a simple goal, achieving it will provide a feeling of satisfaction and motivate you. From there you can set longer-term goals, such as walking two or three times a day for 20 minutes a session. Of course, it’s important to get cleared by your doctor before starting an exercise routine, especially if you’ve been inactive for a while.

Many recovering couch potatoes have gotten back into the swing of things by starting with a simple amble down the block. Walking also benefits advanced exercisers. For example, experts recommend five to 10 minutes of warm-up activity such as low-intensity walking before an exercise routine, ending with five to 10 minutes of similar activity as a cool-down. When you make walking the cardio part of your workout, a bonus comes during vacations and business trips – who needs an expensive taxi when you can promenade through Central Park or along the Champs-Elysees?


Upside of Walking
Walking is inexpensive and low tech -- all you really need is a sturdy pair of walking shoes and you're good to go.

You can adjust your pace, technique and the terrain to accommodate your fitness level.

It’s a great way for inactive people to start getting in shape again, and it has many health benefits for advanced exercisers as well.

Walking is a pleasure when the weather is nice, but you can also walk in the worst weather if you have access to a treadmill or a shopping mall, airport terminal or other large building.

Walking is not only good for you, it’s also good for the environment. Instead of getting behind the wheel, you can get fit while running errands.

Downside of Walking
Some people find walking a bore.

It may take you longer to lose weight on a walking program than it would with some other forms of exercise, especially if you don't pick up the pace at least some of the time.

To have a complete workout, you must also incorporate strengthening and stretching activities.


Is Walking for You?
This chart can help you see how walking fits your goals and lifestyle concerns.


Body Parts Worked
Heart, legs, lungs

Calories Burned
About 238 an hour for a 150-pound person, 318 for a 200-pound person, at a moderate 3-mph pace

Gear
Walking shoes, comfortable clothing. The wide range of walking shoes that is now available can be confusing. Ask a fitness expert, or go to a store that specializes in athletic shoes versus a department store.

Instruction/Facilities
Anywhere, but you might want to try a track, treadmill, trail or mall

Time
20-60 minutes or more, three to six days a week

Schedule/Flexibility
Fits easily into most schedules. Can be broken into several 10-minute treks


Walking Tips
Keep your head up and centered between your shoulders and your shoulders back and down. Your chest should be lifted and your abs strong.

Your arms should be bent at 90 degrees. Swing them back and forth -- not side to side. Keep your hands loosely cupped.

Power your movements from your hips rather than your thighs, but keep your hips loose and natural. Take short, fast strides that still feel natural rather than awkward.

Walking is a great exercise for beginners, but if you’ve been inactive for a while, start slowly and gradually build up. And be sure to see your doctor for a checkup first.

Don’t forget your water, sunscreen, sunglasses and hat when walking outdoors even in cold weather. Wear light-colored clothing and reflective tape if walking in the dark, and consider carrying a flashlight or wearing a headlamp.



Yoga
Yoga Basics
Yoga is an exercise system that consists of a series of poses, postures and positions. The practice of yoga began in India about 5,000 years ago to promote union of mind, body and spirit.

Yoga is a physical and spiritual practice with roots in ancient India but with relevance to daily life in modern times. The typical workout blends strength, flexibility and body awareness with a series of poses, postures and positions called “asanas”.

While there are many forms of yoga, most yoga newbies find Hatha the best school of yoga to start with. It includes all of the basic yoga moves and breathing exercises, but leaves out the spiritual aspects of some other forms. There are also many different styles of Hatha yoga, some more meditative, some more physically vigorous.

One of the most appealing aspects of yoga is its ability to promote flexibility and relaxation. Most gyms offer classes or you can check your phone book for a local yoga studio. Most places offer classes in a variety of skill levels and times throughout the week. If classes aren’t your thing, check out a yoga DVD, TV program or book to help guide you through a routine.

Yoga can be practiced to enhance overall health, to improve balance, to heal and prevent injuries, to strengthen muscles and to open the body for meditation. Yoga's increasing popularity is proof that many people value an exercise system that engages the mind, body and spirit in equal measure. If you've never done yoga before, give it a try and see what it can do for you.


Upside of Yoga
Most people begin to see and feel improvements in their flexibility, strength and stress levels after only a few classes.
Yoga energizes your body and the associated meditation can help calm your mind.
Yoga can be done nearly anywhere, just remember to pack your mat on your next business trip.
You need very little equipment. A basic class typically runs $5-$20 a session.
A sense of camaraderie can develop among students taking the same class. You and your yoga buddies will gently encourage each other.

When you master proper positioning, it feels great and then you’ll feel more comfortable doing yoga at home on your own.


Downside of Yoga
If flexibility isn't your strong suit, you need yoga, but trying to get into and out of some of the asanas may be frustrating.

Yoga has its own terminology and you may feel as if you're trying to learn a foreign language as well as get your body into shape.

Large classes mean less individual instruction from the teacher so you may not use the right technique for the best, most comfortable results.


Is Yoga for You?
This chart can help you see how yoga fits your goals and lifestyle concerns.

Body Parts Worked
Overall body flexibility and strength

Calories Burned
About 180 an hour for a 150-pound person, 240 for a 200-pound person.

Gear
A mat is good if not essential; other props, such as ropes, blankets and blocks, may also be used.

Location
Almost anywhere

Time
Most classes last 30-90 minutes.

Schedule/Flexibility
The range of classes available can accommodate most schedules or you can do your yoga routine anytime on your own.



Yoga Tips
Yoga classes range from moderately taxing to extremely challenging, so choose one that suits your abilities and fitness level.

A good yoga instructor should appear calm and in control, explaining movements before doing them.

When doing yoga at home, be sure you have enough space. Nothing disrupts the peace like knocking an elbow into the leg of a coffee table.

Yoga beginners may find classes intimidating, but having an instructor will help make sure you are getting into position correctly. Plus, with support of the group you may push yourself to try postures you’d skip at home.