Get Physique-a-licious

Posts Tagged ‘super cardio’

When I was a little girl, I loved to jump rope.  I never really thought about the impact it had on my cardiovascular system.  I was wanted to be able to jump rope.  I also did not know at the time and did not really care about the benefits it would have on my bones either.  Wow, jump roping is really a great over all exercise.

Now that I am over 40 I still can jump rope, but I can not however jump rope in long increments.  HA!  I find that some people can not jump rope, but used to be able to when they were little.  Funny how we seem to loose alot of coordination the older we get and not continue to do the activities.  People we have to keep moving in order for our muslces to keep working and our bones don’t deteriate.

Jumping rope is unlikely to lead to knee damage since the impact of each jump or step is absorbed by both legs. Jumping rope also helps strengthen the arms and shoulders. This combination of an aerobic workout and coordination-building footwork has made jumping rope a popular form of exercise for athletes, especially boxers and wrestlers. Individuals or groups can participate in the exercise, and learning proper jump rope technique is simple compared to many other athletic activities. The exercise is also appropriate for a wide range of ages and fitness levels. Jumping rope is particularly effective in an aerobic routine combined with other activities, such as walking, biking, or running. 

Here are some other benefits to Jump Roping:

EFFECTIVE
Jumping rope can burn up to 1000 calories per hour, making it one of the most efficient workouts possible. It tones muscles in the entire body, developing long, lean muscles in all major muscle groups, both upper and lower. Jumping rope optimizes cardiovascular conditioning and maximizes athletic skills combining agility, coordination, timing, endurance.

EASY TO LEARN
RopeSport’s innovative training techniques and constant emphasis on “go at your own pace” allows people of different fitness levels and athletic abilities to enjoy the learning process and achieve their own level of success in an environment where they are relaxed and comfortable. Whether people want to simply swing the jump rope from side to side or they want to do double jumps on one leg, they are free to learn.

FUN
Due to the variety of jumps and movements that are taught, even at the beginning level, FreeStyle Jump Roping is fun. It encourages creativity and spontaneity, and gives people flexibility in their workouts.

INEXPENSIVE
Compared to many other popular fitness products flooding the market, Jumping rope is very inexpensive, making it accessible to everyone. (See Products for prices and product descriptions.)

PORTABLE
All you need is a 3’ x 4’ area to jump rope. A living room, backyard, office, or gym are all ideal places to jump rope. Just throw a jump rope in a suitcase, briefcase, backpack, or purse, and you have the “greatest portable workout in existence.” Jumping rope is the perfect exercise for travelers.

GREAT FOR KIDS
There has never been a generic exercise that has gained widespread acceptance among children, but FreeStyle Jump Roping is changing that. FreeStyle Jump Roping is “MTV with a jump rope” and children absolutely love it! With recent studies concluding that children in the United States are far too sedentary, FreeStyle Jump Roping is making a major contribution toward fixing this problem. Not just for the gifted or athletic child, FreeStyle Jump Roping can be learned by all, helping them to increase self-esteem and fitness levels. It’s a great activity that the whole family can do together and get fit!

Take a look at this, I did not know the different techniques to jump roping:

Some of the techniques that can be used when jumping rope are:

Basic jump

This is where both feet are slightly apart and jump at the same time over the rope. Beginners should master this technique first before moving onto more advanced techniques.

Alternate foot jump (speed step)

This style consists of using alternate feet to jump off the ground. This technique can be used to effectively double the number of skips per minute as compared to the above technique.

Criss-cross

This method is similar to the basic jump with the only difference being that while jumping, the left hand goes to the right part of the body and vice versa for the right hand.

Double under

To perform a double under, the participant needs to jump up a bit higher than usual while swinging the rope twice under his feet. It is possible to have the rope swing three times under the feet (triple under). In fact, in competitive jump rope, triples, quadruples (”quads”), and quintuples (”quins”) are not uncommon.

Combination jumps

There are many more difficult jump roping tricks that combine two or more of these techniques to make a single trick. These combinations can also be used in Chinese Wheel, Double Dutch, and Long Rope.

Toad

The toad is a complicated trick where the jumper performs the “Cross” manoeuvre with their leg intersecting the arms.

 Finally, there is competition for jump roping.  Now I have seen some of this competition and it is truly amazing what these kids can do with a jump rope.  Check out these websitesfor more information http://www.usajumprope.org/

http://www.kangarookids.org/competition.html

Do you remember doing the Double Dutch Jump Rope?  So much fun, especially learning how to jump in and jump out without getting whipped by the jump ropes.  HA.

There is also Jump Rope for Heart Organization that the kids do for the school to raise money to help support lifesaving heart and stroke research.  http://www.americanheart.org/presenter.jhtml?identifier=2360

I would encourage your kids to get involved with this.  It is a fun way to get them moving and involved in their health.  They will thank you later in life.

Try something different.  Pick up that jump rope and see if you can still do this exercise, it is fun.

“A year from now you’ll wish you had started today.”

refer: http://en.wikipedia.org/wiki/Jump_rope

http://www.americanheart.org/presenter.jhtml?identifier=2360

http://www.usajumprope.org/

I mentioned back in a previous posts that a variety workout helps with plateau.

I have been doing Turbo Kick for awhile as a matter of fact I like the workout so much that I got certified as an instructor.  I think I mentioned that I get bored really easy.  It is time for a change.

Yesterday, I decided to go take an “Indoor Cycling” class.  Now, I used to teach this class also, but since I do not have any bikes at my studio and there are not any bikes at the colleges, I had to go take the class on base.

It is so hard to get out to the base.

I worked harder in the class than I wanted to because she kept pushing me to work harder.  So, I did.  yep.  Did you ever get to working out by yourself and just easily give up?  I know I do anymore.  I need that extra motivation and someone telling me I can do it.  Never give up.  So glad I went.

Let me tell you a little something about indoor cycling.  It is a great exercise of people who have bad knees, don’t like to run but need a kick in the butt cardio exercise.  Great for training for events (cross trainer) and just for people who like to ride bikes for fun and can’t go outside due to weather.

If you don’t know what indoor cycling is, it is an organized activity, is a form of high-intensity exercise that involves using a stationary exercise bicycle in a classroom setting.

Not only does this type of activity builds strength and endurance, it can burn mega calories.  Anywhere from 400 to 600 depending how intense you are working maybe even up to 1000.

The intensity lies with the fly wheel in this class. Turning the knob for more resistance to simulate climbing a hill, and letting off just a tad to simulate going down hill.  Changing up the resistance and doing a variety of exercises to simulate the outdoors with some awesome keeps this rider going.

If you do not want to take a class you can buy what is known as a trainer to get the training or workout that you like.

Which ever you decide make sure you have a towel and some water to hydrate.  Drink the H20 is key.

Be sure to properly set the bike up right and have fun riding.

Remember “A year from now you’ll wish you had started today.”  -Karen Lamb  I love this quote.

Well, I finally broke down and ordered the Chalean Extreme Workout set.  You get 15 DVD’s to help you get the Physique that you are looking for.

I have been working out with the P90x for awhile and I am getting stronger I can tell you that.  For the lean part though I need more.  I am so used to exercising that I have hit a bad plateau.  Really bad that it is frustrating.  I know what I have to do.  I have come across this before.  I am just not mentally there yet.  Did you know that your mind plays a big role in your daily routine?  All I have to say is, I am ready to bring it on.  Give me something to work with people. 

Over the spring break I am going to hit the cardio bad.  I have to hit the track and really do the cardio portions of Tony’s one-on-one super Cardio and the cardio on the P90x.  I have a friend who is going to do it with me.  Well, actually she is looking to do something else, so I volunteered to do it with her.  She is really excited.

I just really want to “Get Physiquealicious” for the summer.  I think the weather has been a problem too.  I get so drepessed when the winter hits.

I will definitely keep you updated on my progress with the new workout  Chalean Extreme.  I am totally pumped about it.

Did you know you can workout at home and win prizes with Team Beach Body.  Go check it out.  It is free to sign up.  Sign up under me and I will be your coach.  I am looking forward to it.  I will help you and you can help me.  That is what friends are for.  Let’s just do it.  I think we are suppose to eat right too. 

I am definitely starting with my breakfast.