Feeling comfortable at the gym

In the gym or out on the walking trail, get in about 30 minutes of exercise a day.Credit: Sean Locke, via iStockPhoto, Sean Locke, via iStockPhoto

Now that it's warming up, there is every reason to start exercising so you feel great in your summer clothes and bathing suit. While you can enjoy a workout anywhere, the gym is a great resource to obtain access to a variety of cardio and strength training routines, class workouts and my favorite part of any gym: the amenities (especially the sauna).

Some don't feel comfortable going to the gym. You may not want people watching you work out, you feel like you don't belong or that you're out of shape and you don't want others to see you huffing and puffing away on the elliptical. The truth is, no one is watching you and what you're doing for a very basic reason: they are getting in a workout and concentrating on themselves! Step into a gym and you'll find people of all sizes and fitness levels trying to be better versions of themselves.

So, if you've been putting off joining a gym for reasons like these, here is what you need to know:

Workout Gear

You don't need to go out and buy a new workout wardrobe before joining a gym. Many facilities require that you wear comfortable workout clothing and no street clothing. If you don't have a couple of t-shirts and shorts lying around the house, you can easily find inexpensive items at a retail store like Target. While you don't need to look fancy to go to the gym, keep in mind that what you wear can help you feel confident and ready to work out the minute you walk into the building. You'll also need to have a pair of sneakers and for those who love to listen to music when you workout, an iPod or other MP3 player. Don't forget the must-have item: a water bottle.

What to Do First

When you walk into a large gym, it's easy to feel overwhelmed by all of the available equipment. A gym is usually separated into two sections: strength and cardio machines. Typically, new members to a gym will get a tour of the facilities and a basic guide on how to use the cardio machines. They are pretty self-explanatory though, because you most often just need to press ''¹...start" and adjust the speed or incline, which is designated by a ''¹..."+' or ''¹..."-''¹..."symbol. Still, if you need help there are plenty of staff members who are willing to help you feel comfortable and get the best workout possible. Start out with a cardio workout using any of the machines like the treadmill, elliptical, rowing machine, stationary or recumbent bike. Go slow at first, especially if it's your first time, so you feel comfortable and don't overdo it on your first day.

Etiquette

A gym has its own rules and etiquette to follow, so here are a few basic concepts that make everyone's workout enjoyable.

-- Maintain your personal hygiene. Make sure you don't have unpleasant body odor or douse yourself with a gallon of perfume before heading to a cardio machine. The people around you won't be happy either way.

-- Keep the machines clean. Take a small hand or face towel with you when you start your workout so you can wipe down machines after you use them. No one wants to use a machine after you've left your sweat behind.

-- Don't hog the equipment. When the gym is busy, usually in early morning and after dinner, respect the time limits on cardio machines. Usually, gyms have a 20-minute maximum use time during peak hours to ensure everyone gets a chance to use a machine.

Finally, if you are joining a workout class, be sure to get there with plenty of time to get the equipment you need and a spot so you don't disrupt others after they've started working out.

So, there are plenty of benefits to using a gym and if you are paying for a monthly membership you might be more inclined to go so you don't waste your money. Feel confident when you head to the gym and remember one thing -- everyone at the gym started the same way as you, so after a few weeks you'll be a gym-going pro!

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5 bad habits that are making you age faster

Skimping on your workouts can make you age faster!Credit: sxc.hu/ctr, ctr

Why do some women look like they did when they were in college, while others look at least a decade older than their real age? Skin and beauty experts tell us that wrinkles and mottled skin is usually the result of too much fun in the sun, but several other factors in your daily life could be making you age that much faster. If you're not watching your diet, keeping up with an exercise routine or getting enough sleep, you could setting yourself on the fast track to wrinkles, fine lines and an aged look.

These five habits could be making you age faster:

#1: Going on Another Crash Diet

If you've been yo-yo dieting for years and just can't resist going on another extreme diet, make this the year that you stop. Extreme diets may help you shed pounds within a few weeks, but they can also cause stretch marks, slow down your metabolism and hurt your heart. Losing too much weight can also leave you with a very gaunt, aged appearance.

#2: Taking on More than You Can Handle

If you're always in a rush and seem to have a non-stop life, it's time to slow down! Too much stress, anxiety and worry will catch up with you in the form of worry lines on your forehead to bouts of fatigue. Give your adrenal glands a break and learn how to reduce stress naturally. Take up yoga or adopt some deep breathing techniques to make your life more manageable - and less stressful.

#3: Skipping the Workout

It's okay to miss a workout now and then when you're just overbooked, but too many missed days at the gym can make you lose muscle tone and reduce endurance. If you can't clock in a full workout, try simple exercises such as speed walking for 20 minutes or even jump roping for 10 minutes. A "mini" workout can be effective for raising your metabolism and will also get the blood flowing.

#4: Going to Bed with Makeup On

A major beauty no-no, this is one habit you need to get rid of as soon as possible. Leaving makeup on while you sleep can clog up your pores and prevent your skin cells from recuperating after a long day. You need to do everything possible to increase cell turnover - leaving your makeup on won't help. Make sure you go through your cleansing, toning and moisturizing routine every night to keep skin looking youthful.

#5: Rubbing Your Eyes

The delicate skin around your eyes is vulnerable to developing wrinkles and lines. Don't assist Mother Nature with the aging process by rubbing your eyes on a regular basis. If your eyes need a little refresher or you feel tired, apply a warm towel over them or reduce puffiness with the help of some warm tea bags.

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Two Fascinating Ways to Feel Full and Eat Less

By Sarah Jio, Glamour magazine

One of the biggest roadblocks to weight loss? Hunger! It haunts you and can trick you into making poor food choices (hello bag of potato chips at 11 p.m.!). But, researchers are buzzing about two surprisingly effective ways to trick your body into thinking it's full...

Related: The Most Glamorous Celebrities of 2011

Gals, if your meals aren't filling you up and you're prone to over-snacking and over-eating, consider adding these two things to your foods, say researchers: 

1. Cayenne pepper: Just a half teaspoon sprinkled on dinner can help you feel fuller longer and also consume 60 fewer calories at your next meal, say Purdue researchers. (Side note: There have been many past studies on the satiety powers of cayenne pepper. I say, put it on your shopping list, girls!)

Related: 15 Things Men Don't Want You to Know About Them

2. Pureed veggies: No, we're not talking baby food (though this kind could work!), but Penn State researcherssay that people who mix pureed veggies into their foods (think, pureed carrots in pasta sauce and pureed cauliflower in casserole diners) consume fewer calories. Adding the puree bulks up a meal with filling fiber, say researchers.

I love these ideas. I think using cayenne is easier than going to the elaborate process of steaming vegetables and pureeing them for meals (although Jessica Seinfeld makes it look so fun and easy!). 

What do you think? Would you try either of these strategies?

P.S. How to recover from an "oops" eating day. And, why melatonin-rich foods may help you keep slim.

More from Glamour:

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Vitamins Aren't Always Good For You

Of course, vitamins and minerals are necessary for good health, but lately doctors are noticing a new trend: supplement overdose. Around half of all Americans take supplements, spending hundreds of dollars each month. But taking too much of a good thing can cause big problems--everything from kidney stones and ulcers to cardiovascular damage.

For example, the Cochrane Collaboration (an international organization considered one of the greatest authorities in the medical field), has issued two reports concluding that vitamin A, vitamin E and beta-carotene, singly or combined with antioxidant supplements, significantly increase mortality.

Prescription Drug Drop-Off Program a Success

In order to avoid taking too many supplements, it's essential to understand the basics. Here they are:

ALL VITAMINS ARE NOT THE SAME: Vitamins are either water soluble (B vitamins and Vitamin C) or fat soluble (vitamins A, D, E, and K). All minerals are fat soluble. It is almost impossible to overdose on water soluble vitamins because any excess is flushed out of our body. It's the fat soluble supplements that pose a potential problem. Any excess of these vitamins and minerals is stored in your fat cells or liver, building up over time with the potential to create havoc.

FOLLOW INSTRUCTIONS: Always read labels carefully. The rule of thumb is to follow the Recommended Daily Allowance (RDA) especially if the vitamins are fat soluble.

Blood Culture Test Cleared by FDA

GET THE MOST FROM YOUR DIET: Try to eat foods that give you enough vitamins and minerals. Many medical experts agree that if you regularly eat a healthy diet, you may not need any supplements unless your doctor recommends them.

LET YOUR DOCTOR KNOW: Always discuss your vitamin and mineral supplements with your physician, as well as any over-the-counter medications you're taking. Tell your doctor not only what you are taking, but how strong a dose you are ingesting. It's the only way to prevent dangerous drug interactions.

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From One Girl to Another: How I Got in Shape For My Wedding

Source: From One Girl to Another: How I Got to Shape For My WeddingEvery bride-to-be is different when it comes to getting in shape for her wedding. Some make little to no change in their lifestyle, but others start a bridal boot camp the day after the engagement ring hits their finger. To see the range of health and fitness tips that the newly betrothed employ, I didn't have to look very far — in the last year, there have been at least 10 weddings and engagements amongst Sugar staffers! If you're in the midst of planning your own wedding, keep reading to see what helpful tips these new brides and brides-to-be offered up:

• One small change is OK. Many of our brides-to-be say they aren't doing too much in terms of diet and exercise — wedding planning is stressful enough! Instead, they incorporated realistic and simple changes into their lives: Tara has been going to the gym more, and Karli cut sweets from her diet.
• Make it about you and the groom. "I wanted to incorporate a fitness regimen that would not only get me into shape but involve my hubby-to-be as well so that it's something we are doing together! We are both training for our first marathon and have been committed to an intense training program three times a week. This gives my fiance and me a chance to enjoy the outdoors when the weather is nice and do something physically fit together." — Stacia
• Look like yourself. "Best advice I got and would give about . . . is to look like yourself. An unrealistically skinny version of yourself will look weird in pictures and take away from the day." — Alexis
• Make lifestyle changes that last beyond the wedding. "I wasn't necessarily trying to lose weight for my wedding, but both me and my now-husband wanted to look our best. I guess about 3-4 months before the wedding I got really serious about my gym-going, trying to do at least some form of working out every day, with lots of focus on interval training, upper body strength training, and core work . . . I also cut back on my alcohol intake and my sugar intake, though I wasn't sticking to a specific diet regimen. Just trying to eat healthy and well . . . I have actually done a pretty good job sticking with the exercise and eating habits I established for my wedding (with the exception of a holiday binge!). It just felt good to be fit and healthy, so I'm probably healthier now than I was before." — Nancy
• Reap the financial benefits of eating healthy. "I'm definitely focusing on making dinner at home and bringing lunches to work more instead of eating out, that way I can really control exactly what I'm eating (and save money that could be better spent on clothes for the honeymoon!)." — Lauren
• Let the wedding inspire you to new fitness challenges. "I have been considering things I normally wouldn't, like training for the half marathon in October. I am thinking the wedding could be the motivation I need." — Deirdre
• Don't be afraid to make a fitness splurge. "I plan on taking Bar Method classes for the last two months before the wedding. I've done that before and loved the results so I figure it's worth the splurge to be totally confident on my wedding day. I love the arm and back muscle definition that I get from Bar Method, which is especially important since I'm wearing a strapless dress!" — Lauren

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How to Recover From an "Oops" Eating Day

By Sarah Jio, Glamour magazine

My healthy eating routine was going well until ... Mother's Day, when I found myself staring at a dozen luscious vanilla bean cupcakes with beautiful butter cream frosting. Here's how my nutritionist recommended that I recover from my "oops day".

Related: 15 Things Men Don't Want You to Know About Them

You all know that I'm OK with the occasional splurge. In fact, life requires it! But, my cupcake indulgence over the weekend was a bit more than a splurge. I also went out to dinner and loaded up on the bread basket. While celebrating mothers day, I went a little overboard. How to get back on track?

My nutritionist, Stephanie Middleberg, said it's all about clean eating the day after an "oops." "Try to drink tons of water, have green tea with your afternoon snack (instead of coffee) and have warm water with lemon post dinner," she suggested. "Also drop to one carb if possible and try get a little run in, even for 20 mins."

Here's what she suggested for my eating plan for the day after big indulging: 

Breakfast:
Start day off with protein and fruit (for example two eggs any style plus a fruit). If no time for eggs, Greek yogurt plain plus fruit works. Or perhaps most convenient: smoothies made with yogurt, 1.5 cups fruit, cinnamon, non-dairy milk, 1 tbsp flax and cinnamon

Related: The Most Glamorous Celebrities of 2011

Lunch:
Choose a protein plus veggie (i.e. tuna salad, egg salad, veggie omelet or grilled chicken salad, veggie burger, etc.)

Snack:
1 oz nuts plus fruit and green tea or smoothie option above 

Dinner:
Protein plus veggie and baked potato 

Nighttime snack:
Fruit and water with lemon (if hungry have a yogurt)

Stephanie encouraged me to move forward. "Most importantly take a deep breath and try not to replay the previous day," she said. "Don't step on the scale today and remember it takes more than what you ate to gain a pound!"

I love the idea of "clean eating" after an indulgent day. Do you practice this technique?

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The Surprising Workout Moves You're Already Doing

Have you drummed your fingers on your desktop, bobbed your foot while sitting, or walked to your car today? If yes, pat yourself on the back because you just exercised. That's right: fidgeting is good for your health, according to a new study.

By Yelena Shuster

As the New York Times reports, daily activities like the ones mentioned above were found to increase or maintain a person's fitness level and potentially reduce risks of health problems.

An earlier study already made the connection between unplanned movements and weight loss: small things like running to catch a bus can burn an extra 300 calories daily.

Of course, formal exercise is still much better for your heart — and your waistline — but it's good to know that something as easy as taking the stairs instead of the elevator or parking farther away can still improve your health.

And luckily for the non-gym-lovers out there, we've got tips on how to shed pounds while sitting at your desk, or even while watching that Housewives marathon on TV. And then of course, there's our favorite way to burn calories: you-on-top sex positions!

How often do you take standing or walking breaks? What small things do you do that help keep you active during the day?

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Is Your Soap Making You Dirtier?

Conde Nast Digital Studio

Amy Paturel, SELF magazine

We've been told over and over again that frequent and thorough hand-washing is the single most important thing we can do to stay healthy.

In fact, according to the Centers for Disease Control, we should be scrubbing our hands with soap and warm water for 15-20 seconds -- about the time it takes to sing the "Happy Birthday" song twice -- several times a day.

But what if all of that hand-washing is actually spreading more bacteria -- not less?

Recent studies show that about one in four soap dispensers in public restrooms are contaminated with up to 15 strains of potentially harmful bacteria. Now, a new study published in the Journal of Applied and Environmental Biology confirms these findings, showing that every soap dispenser at an Ohio elementary school was contaminated with bacteria.

Related: 4 Ways to Avoid Gym Germs

"If you leave soap in a dispenser for long enough, bacteria can grow just as it would anywhere else," says Amy Hendel, author of The 4 Habits of Healthy Families.
What's more, she explains, many bathrooms in gyms and other public facilities aren't appropriately cleaned. Seals on the dispensers get loose or broken, janitors who have dirty hands refill the dispensers and the end result is contaminated suds.

According to the study authors, refillable dispensers are more prone to bacterial contamination, since topping off a partially empty soap dispenser can cause contamination. So when kids and staff scrubbed their hands after using refillable dispensers, the microbe levels on their hands soared. In fact, they had 26 times more bacteria on their hands after washing than before.
"In contrast," write the authors, "washing with soap from dispensers with sealed refills significantly reduced bacteria on hands."

See Also: The No. 1 Way You Bring Germs into Your Home

Why? Sealed soap dispensing systems are typically refilled by inserting a new bag or cartridge of soap (with a new nozzle) into the dispenser. Unfortunately, when you visit the restroom at a beach, park or movie theater, refillable dispensers usually greet you at the sink.

But while it's pretty nasty to imagine billions of bugs lurking in your soap, researchers aren't clear about whether or not they actually pose any risk. So until more research is done, always wash with soap and water before eating a meal or touching your mouth, nose and eyes, and after visiting the toilet.

Want to be extra vigilant? Hendel recommends carrying a small bottle of liquid soap with you for personal use, especially if you're preggers or otherwise immune-compromised. Just be sure to choose regular everyday soap over antibacterial versions or alcohol-based sanitizers, which have been linked to reduced immunity and antibiotic resistance.

How do you stay germ-free?

More from SELF:

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9 Reasons to Take Your Workout Outdoors

Living in the Northeast, I tend to get major cabin fever during the spring. So when warmer, sunnier weather kicks in, I tend to want to do everything outside…including exercise.

Whether you live in the Northeast or not, many of us stick to ourselves inside…in smelly, crowded gyms…when we work out. But this spring and summer, there is every good reason to take your workout outdoors. Here are some of the best reasons:

1. The Outdoors is Free. Exercising outside doesn't require any money. If you have a gym membership, consider putting it on hold during the warmer months to maximize your savings potential.
2. Eco-Friendly. Not only does exercising outside require no money, but it also requires no electricity. No energy, except your own, is needed to power your outdoor workout.
3. No More Boring Cardio Equipment. Although there are some individuals who prefer to exercise indoors on cardio equipment, most of us find it somewhat boring. Not only does getting outside free us from the boredom, but it also allows our bodies to move forward, as opposed to in place, causing us to use our muscles more naturally.
4. Fresh Air. Many gyms have that "sweet sweat smell." Okay, maybe it isn't so sweet. The air we breathe outdoors, however, is full of fresh oxygen, which energizes our bodies and our minds. If possible, avoid heavy traffic areas and stick with parks and greener pastures to avoid breathing in toxic fumes and gases.
5. Vitamin D. Our best source of Vitamin D is from exposure to the sun. Taking our workout outdoors allows our bodies to absorb some of the fantastic sunshine that our bodies need to get in a daily dose of D.
6. See the Sights. When you exercise outside, you have a lot of distractions that help make the time (and pain) go more quickly. You can watch people, the scenery, the wildlife, etc. Find paths or locations that are especially inspiring, entertaining and/or beautiful for your workout.
7. Getting Social. The warmer weather gives us more reason to be social and play with others. Activities like volleyball, kickball, Frisbee and others are so much more fun when played outdoors. Other fun outdoor activities to consider getting involved in are softball, baseball, rollerblading, hiking, mountain climbing and rock climbing.
8. Less Excuses. If you run, bike, walk or do anything that requires you to move a protracted distance, it is less likely you'll give up if you take it outside. When you use cardio equipment, you can hop off any time you feel like it. When you are outside, however, you have to keep going to get back to your original starting point…ensuring you don't cut your workout short.
9. Less Gear. During the cold winter months, we have to bundle up and feel all-cocoon-like to actually feel comfortable enough to get outdoors. During the warmer weather, however, your body heats up more quickly and as a result, you can keep the gear to a low roar!

What aspects of exercising outside do you love? What activities do you love to do outdoors?

Forget the Diet this Spring and Look Great for Summer! Eat healthy and drop Excess weight with #1 Bestseller GET REAL and STOP Dieting! - the most simple, straightforward, no-nonsense plan that reveals how to eat healthy today, tomorrow and always...without dieting!

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5 Celebs Who Support Planned Parenthood

Source: 5 Celebs Who Support Planned Parenthood

In the most recent Vanity Fair, Katy Perry opens up about her strict religious upbringing and how Planned Parenthood made a big impact on her sexual education. Click through for her quote and to read what other celebrities have said about supporting Planned Parenthood, including those involved with the organization's recent PSA campaign.


Related Content:
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Check Out All Our Planned Parenthood Coverage Here
Check Out All Our Celebrities on Planned Parenthood Coverage Here


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Katy Perry

"I was always scared I was going to get bombed when I was there . . . I didn't know it was more than that, that it was for women and their needs. I didn't have insurance, so I went there and I learned about birth control."

Scarlett Johansson

"The House passed a bill to eliminate our country's family planning program and to stop Planned Parenthood health centers from receiving any federal money to provide life-saving preventative care. That means no money for cervical cancer screenings and breast exams. No money for testing and treatment of STDs, not even testing for HIV. No money for birth control . . . For many people, especially those with low incomes, Planned Parenthood is their only source of health care."

Hayley Williams

"It is good that everyone, including young girls, can have a place to go and take care of themselves."

Gwyneth Paltrow

"I stand behind Planned Parenthood because of the access they give women to preventive health care, including screening for cancer and STDs."

Julianne Moore

"Congress finally passed the health care reform bill, and President Obama signed it into law. It's the single biggest legislative advance in women's health in 45 years . . . But our work isn't over yet. The bill includes unfair restrictions on abortion coverage. Rest assured, Planned Parenthood will keep fighting to fix the abortion restrictions before they go into effect in 2014. In the meantime, Planned Parenthood centers will be providing health care to many of the millions of newly insured women."

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Don't Postpone Your Annual Checkup

You feel terrific! So when strangers guess your age five years younger than your birth date, you're flattered but not that surprised. After all, you exercise, watch your diet, and are fully engaged in life. While some of your friends may be visiting doctors like it's their job, you never go – and pride yourself on it. So, what's wrong with this picture of health? You're missing your annual check-up – and medical experts say that's a big mistake.

This week is Women's Health Week, and it's a good time to remember that annual medical check-ups are the foundation of health. In fact, some medical experts say by missing them you may be risking your good health by letting the early stages of a possible disease go undiagnosed. The government agrees and that's why the Health Care Reform Act puts a spotlight on preventive health. It's expanded Medicare's "Wellness Visit" from a one-time offer to an annual checkup.

Help For Hip Pain

To make the most out of your visit, consider these suggested guidelines:

• Make it clear when you're making an appointment that this is a "wellness" check-up and you have no specific complaints or medical problems – if that's the case. Remember, insurance will pay for an annual "wellness" visit, not necessarily for a complaint about a pain in your neck.

• Prepare to devote between 30 to forty minutes for your visit. If it's your first time at this doctor, get there early to fill out paperwork.

• During an annual check-up you should be evaluated for all chronic medical conditions, which may include diabetes, high blood pressure, heart disease or arthritis. Medications should be documented and analyzed, as should any medical problems, surgeries and any hospital admissions you may have had in the past.

The Arthritis-Depression Link

• The doctor should also take down your family history, including whether your parents are still alive. If not, what was the cause of death? Do you have brothers and sisters and are they healthy? How many children do you have? Are your children healthy? Is there a family history of diabetes, cancer, heart disease or memory loss? Don't hold back. Be open.

• Your doctor should also ask about your "healthy" habits which includes exercise routine, usual diet, how much alcohol you drink, whether you take recreational drugs, if you smoke and if you're sexually active.  You might be tempted here to fudge the truth, but it's much better to be honest.

• A physician will also read off a list of symptoms which will include questions asking if you have shortness of breath, chest pain or palpitations – all of which, for example, may indicate heart disease.

• And of course there are the standards. Each examination should include a measurement of height, weight and blood pressure as well as an assessment of cognitive function. Your physician should conduct a careful examination of the head and neck, heart, lungs, abdomen and extremities. A pelvic exam might be needed if you have neglected annual visits to your gynecologist.

Is That Click in My Knee Normal?

• Medicare and other insurance policies also pay for screening tests approved by the United States Preventive Services Task Force. This includes blood tests for elevated cholesterol, diabetes and pap smears. Mammograms, colonoscopies, ultrasounds to detect aortic aneurysms, and a bone density test to screen for osteoporosis are also included. Depending on the clinical situation, nutrition counseling is covered, too.

Be aware that several of these tests are not covered annually. They do, however, have recommended screening schedules that will be covered. Speak to your doctor about what they are. For example, regular screening for colorectal cancer starts at age fifty. Osteoporosis tests (bone density tests) usually are prescribed at age 65. If you are between the ages of 60 and 64 and weigh 154 lbs. or less, talk to your physician about whether you should be tested earlier.

If you feel anxiety about visiting your doctor, try to relax. There's an excellent chance you'll leave your annual wellness visit with a clean bill of health.

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For the Runners: Three Types of Interval Training

Want to see the pounds melt off? If you're sick of running for long distances, try quick and effective interval training.

-Kim Jones, BettyConfidential.com

We've all heard that interval training is a great from of cardio. But, do you know why? Well, when you run intervals you can decrease the duration of your workout and still burn more calories. For some people, cardio entails running continuously at a particular target heart rate for specific distances or for a particular unit of time. Interval training is an alternative that will enhance your fitness level through the manipulation of training intensities.

Read Four Moves to an Awesome Upper Body

By alternating between high and low intensity periods, the heart rate continuously increases and decreases. Working at higher intensities also stimulates weight loss, and is effective for people who want to decrease body fat percentage, according to Jason R. Karp's study "Interval Training for the Fitness Professional" in theStrength and Conditioning Journal. Other positive benefits include increasing strength and power, lactic acid tolerance, and improved endurance.

Here are three types of interval training and how to do each:

Interval Training Type 1
Repeatedly raising and lowering the heart rate during training increases the amount of blood pumped during each heartbeat, which means more oxygen is delivered to your working muscles, according to Karp. Short, high intensity sprints lasting 5 to 10 seconds heavily recruit fast twitch muscles fibers. Developing these muscle fibers increases strength, power, and speed. Those who play in sports consisting of short bursts of activity followed by jogging or walking will benefit greatly from this type of training.

Repetitions: Depending on your fitness level perform 5 to 10 repetitions 
Work to Rest Ratio: 1:6 for beginners and 1:3 for advanced individuals. For example, 6 seconds of rest for every 1-second of sprinting equals 60 seconds of recovery for a 10-second sprint. 3 seconds of rest for every 1-second of sprinting equals 30 seconds recovery for a 10-second interval
Recovery: No active recovery should be used. Perform sprint then walk back to starting line, or simply stand for the prescribed rest time. Jogging, or active rest, will only deplete the energy system that needs to be replenished and available for the next sprint interval.

Interval Training Type 2
Running sprint intervals at a longer duration, from 30 seconds to 2 minutes, will target the second energy system. When you run for this amount of time, high levels of lactic acid will build up in the blood and muscles. This indicates that you are targeting the anerobic, or lactic acid, energy system. This may cause muscle fatigue and some discomfort, but training within this system allows the body to be able to withstand the effects of lactic acid buildup. This can also carry over into everyday activities like carrying heavy bags of groceries or dragging heavy moving boxes from one place to another. The biggest benefits you will gain from this type of training are fast twitch muscle development and improving your resistance to muscle fatigue.

Repetitions: Beginners should perform a minimum of 3 repetitions, advanced persons should perform 6 to 8 repetitions
Work to Rest Ratio: 1:2 for all individuals. For example, 2 seconds of rest for every 1 second of sprinting equals 60 seconds recovery for a 30 second sprint
Recovery: Use active recovery to help remove lactic acid more quickly. For example, sprint for a specific duration of time and jog at a lower intensity during the rest period.

Read 20 Surprising Reasons Why You Eat

Interval Training Type 3
The final type of interval training incorporates longer work periods and targets the Aerobic, or oxidative, energy system. This energy system utilizes carbohydrates and fats to fuel the body. During high intensity aerobic exercise, the majority of the energy comes from carbohydrates. Steady, low intensity work mainly uses fats and protein. Continuous running for longer than 2 minutes increases your endurance and also improves the body's ability to transport and use oxygen. Some cardiovascular benefits of aerobic training are decreased risk for heart disease, high blood pressure and cholesterol, and it increases the heart's ability to pump blood and oxygen throughout the body, according to Karp. The focus of this type of training is to run at a pace that is a specific percentage of your maximum heart rate. Depending on your fitness level, any range from 140 to 180 beats per minute should be an appropriate training stimulus.

Repetitions: 3 to 5 for beginners or 8 to 12 for advanced individuals
Work to Rest Ratio: 1:1 for all levels. Recovery time should be equal to the work period. For example, if you sprint for 3 minutes 30 seconds, then the rest should be the same at 3:30
Recovery: Low range intervals (2 minutes) should incorporate inactive recovery. Longer work intervals (4-6 minutes) require active recovery such as walking or jogging.

Kim Jones is a Certified Strength and Conditioning Specialist. She has experience training male and female athletes at Division I Universities, High School sports programs, and within the general population. Follow Kim on Twitter @JonesStrength.

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Diagnose everyday health symptoms

What breakouts, cravings, and other minor bodily complaints may mean. By Michele Bender

Every day, your body tells you all kinds of things: Scratch my elbow. I'd like some salt. But hidden in these signals can be deeper messages about your health. Here's how to decode them.

See More: Allergy Remedies

What You Can Learn From the Whites of Your Eyes

If they look grayish: It's probably just a result of the natural aging process, which can make the whites of your eyes (formally known as sclerae) become grayer. "The sclera thins over time, so the deep vascular tissue underneath shows through," says Christopher Coad, an ophthalmologist at Chelsea Eye Associates, in New York City. That said, there are some serious medical conditions that can turn your whites gray, including rheumatoid arthritis and brittle bone syndrome. As a starting point, schedule an exam with your ophthalmologist, who may refer you to a specialist.



See More: 7 Ways to Get Whiter Teeth

If they look red: Most likely, your eyes are dry. Those red squiggles you see are tiny blood vessels, which become more prominent when eyes are irritated. "Dryness can be a result of age, staring at the computer, or environmental factors, like air-conditioning," says Coad. Preservative-free artificial tears (sold at drugstores) help lubricate eyes with ingredients like glycerin and can soothe irritation; use four to six times daily, as needed. If the dryness worsens, see your ophthalmologist, as "dry eyes can be a symptom of conditions like thyroid disease and diabetes," says Coad. If you also have itching and tearing, allergies may be to blame; try an over-the-counter antihistamine.



See More: 8 Health Shortcuts That Work

If they look yellow: It may be jaundice, which is caused by a high level of bilirubin, a by-product of red blood cells. See a doctor right away, as jaundice can be a sign of several serious health problems, including liver dysfunction, hepatitis, and, in rare cases, pancreatic cancer.

See More: 15 Minutes to Better Posture

What You Can Learn From Your Sleep Habits

If you fall asleep as soon as your head hits the pillow: Surprise, surprise—you're probably sleep deprived, says James Herdegen, M.D., the medical director of the Sleep Science Center at the University of Illinois at Chicago. It takes a well-rested person about 10 to 15 minutes to fall asleep. Ideally, aim for eight hours or so a night. If you already get that much, see your doctor to rule out sleep-onset conditions such as restless legs syndrome.



See More: A Guide to Headache Remedies

If you wake up a lot at night: You may have sleep maintenance insomnia, in which the difficulty isn't falling asleep but staying asleep. The disorder has been linked to anxiety, depression, and sleep apnea. If you toss and turn or experience daytime sleepiness for more than four weeks, see your doctor, who may refer you to a sleep specialist.

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3 Reasons Why You Should Be Biking

Bari Lieberman, SELF magazine

The cool breeze, scenic view, money saved on gas--biking is one of those leisurely summer workouts that not only helps tone the legs (and slim the wallet), but it also blasts about 500 calories per hour!

This week kicks off National Bike to Work Week and the only proper celebration includes leaving the car at home and busting out the bike for your commute. Your party favor--a hot bod.

"I bike to work once or twice a week," American Council on Exercise-certified spokesperson and exercise physiologist Pete McCall, M.S. says. "Even if you're doing it at a moderate pace you're still expending more energy that you would sitting in a car or riding the subway. Biking not only targets the entire lower body, but it's great for reducing stress--the ride to work allows you to relax before the day starts, and on the ride home you can unwind from the day. Plus you can always push a little harder on the way home since you can jump right in the shower afterwards."

Related: 3 Ways Biking Slims You Down

But I know what you're thinking "biking to work is such a hassle!" Think again! We have easy solutions to some of your top two-wheelin' dilemmas. Time to saddle up!

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1. I don 't want to get sweaty: The first thing to keep in mind that a commute to work doesn't have to be a high-sweat, intense cycling workout. Ride at a moderate pace for 30 minutes or less, and you won't look like you've just st epped out of a shower. Case-in-point: SELF magazine's Editor in Chief bikes to work and manages to look impeccably chic when she arrives! (If you live too far from work, try driving halfway then biking the rest.) A few things to throw in your bag (or store at your desk) to quickly clean up your act: dry shampoo (I love the citrusy scent of Keratin Complex's Volumizing Dry Shampoo which doesn't fall on your clothes thanks to its brush applicator, pictured), deodorant and fresh towelettes for a quick rub down. Also, try grabbing a few sample perfume testers next time you're at a department store and keep those stashed at your desk!

See Also: How to Pick the Right Bike for You

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2. Ugh, helmets are such a drag: Sure, I'll admit that helmets don't do wonders for a fresh blowout, but safety comes first! Luckily, Yakkay has a chic solution for your helmet woes. Purchase the base helmet then accessorize with fashionable coverings to ride in style--my favorite is the casual Pairs Black Oilskin (pictured). While the cute helmets are currently available through the website only, the European company is setting up shop in New York retailers this July. Also, try wearing a bandana under the helmet to help prevent the frizzies.

3. I don't own a bike: Purchasing any new bike gear and gadgets includes an upfront investment but there are tons of financial incentives to help offset the cost including no gas station stops. One money-saver is the Bicycling Commuter Act which entitles you to $20/month (read more about act here) for repairs and maintenance. If you're still not sold on owning a bike, see if your city offers any rental bike programs, such as Washington D.C.'s Capital Bikeshare. 

Be sure to read up these traffic safety rules, then you're ready to hit the road with your fellow biking commuters!

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