Archive for the ‘Fitness’ Category

How to Find More Time in the Day for Workouts

Thursday, March 5th, 2009

Joggers
Creative Commons License photo credit: Ed Yourdon

One of the most common reasons that women don’t workout is because they just can’t find enough time in the day. This is very sad state of affairs. It is horrible to think that in a 24 hour day there is not enough time to do something that is good for you. In this post I would like to show you a few ways to find more time to workout in your busy day.

How to find more time for workouts in your busy day

These suggestions come from my own experience so if anyone else has any other suggestions I would love to hear them. Please stop by our forum and let us know what works for you.

1. Make it your priority
At the moment a million other things are your priority. Making the beds, feeding the kids, going to work, cooking dinner, watching your favorite TV show, going to bed. Somewhere in there you need to make fitness and health your priority. Now I am not saying make working out a more important priority than your kids. But it should be a more important priority than watching Lost or Deal or No Deal. If you can do this you will find that you make time for your workouts instead of wondering why there is no time.

2. Wake up earlier
The sad fact is that most of us are pretty busy. In order to find time to workout you might have to wake up early. This might mean waking up 20 minutes early and doing some yoga or body-weight exercises in your lounge room or it might mean waking up an hour earlier and going for a run and a weight session. Either way, waking up early will give you more time that you can specifically allot to fitness.

3. Park the car away from work
There are some really simple little things that you can do if you want to find time to workout. To do this you need to remember that you don’t always have to put on tights and drive to the gym in order to have a workout. For example, parking your car 15 minutes away from your office will give you a 30 minute walking session every single day. That way you get a workout without even having to do anything different.

4. Go directly to the gym
One technique that I have found to be particularly useful is going straight to the gym before or after work. This direct approach gives you a lot less wriggling room. When you drive straight to the gym you have less time to convince yourself that you are too tired or too busy. You just go there and do it.

Twitter 365 Project - Day 62
Creative Commons License photo credit: lu_lu

5. Workout in your lunch break
If you go into the city during lunch time you will be amazed to see all the corporate boys and girls going for a jog together. It is a great idea. Most workplaces give you an hour lunch break which is often way more than you need. Why not try this instead:

  • 0-5 minutes: get changed
  • 5-35 minutes: go for a run
  • 35-45 minutes: shower and change
  • 45-60 minutes: eat lunch

This schedule is more than reasonable and by following it you will get a 30 minutes workout every single day, regardless of how busy you are. Why not make the most of the time that your work gives you instead of exercising on your own time?

6. Read, study or work at the gym
Something I have seen more and more people do lately is read while they are sitting on the exercise bike. I think it is a great idea. If you are find that you don’t have time to workout because you need to study or read over some case notes from work then why not take them to the gym and read them while you are pedaling away on the bike? You will kill two birds with one stone and you will feel a lot better about your “take home” work.

Conclusion

Your health is so important. You should never let your busy life get in the way of your workout routine or program. If you really want to be healthy and live a long life you need to find some time in your busy day to workout. Try some of these tips and see how they work for you.

Leather vs Plastic: What is the Best Skipping Rope?

Monday, March 2nd, 2009

Last week I talked about how skipping is one of the best exercises for weight loss. Today I want to have a little chat about the different types of skipping ropes that are on the market and help you decide which one to buy. Your rope will make all the difference to your skipping experience.

Is the classic leather boxing rope the best?

Leather skipping rope Everlast

The most popular form of skipping rope is the heavy leather rope that was popularized by boxing. For over a hundred years boxers have been using a leather jump rope to improve their cardiovascular ability, muscle fitness and endurance. When people saw how fit boxers were they wanted to copy their training regime and as such the leather rope was adopted into gyms and weight loss centers around the world.

But is it really the best choice?

I have been skipping for close to ten years now and in that time I have had over fifteen skipping ropes. Some of them were good. Some of them were terrible. And after all these years I can honestly say that the leather skipping rope is NOT the best choice for your skipping needs.

Plastic speed ropes: the better skipping choice

Speed skipping ropes

So what should you choose instead of the traditional boxing leather rope? A plastic speed rope. These new inventions are a much better option if you want to make your skipping sessions intense, furious and extremely good for calorie burning.

The weighted versions of these ropes are particularly good. They allow you to turn the rope a lot faster than normal and as such you get a more intense cardio workout as well as really pushing your muscle strength to the next level. The main problem with the leather ropes is that you simply cannot turn it very fast. The plastic weighted ropes completely overcome this problem.

The other major advantage of the plastic speed ropes is the ball bearing handles that allow you to turn the rope at high speed without any tension. The rope is not “fixed” to the handles as in a traditional skipping rope but instead rotates 360 degrees inside the handle. This is a fantastic feature that every serious skipper must look for.

Conclusion

If you are in the market for a new skipping rope I would bypass the leather rope altogether. Go for a modern weighted plastic skipping rope and watch how much better your skipping sessions will be. I am certain that you will find them a lot more challenging, entertaining and productive.

Jump Rope: Why Skipping is a Faster Way to Burn Fat

Thursday, February 26th, 2009

Free Tape Measure Woman Waistline Healthy Living Stock Photo
Creative Commons License photo credit: Pink Sherbet Photography

If you are like me you are always trying to find new ways to burn fat. A few years ago I read a book by Bruce Lee where he mentioned that skipping rope was about three times more effective at calorie burning than running. Since then I have become an avid rope jumper and am pleased to announce that he was right.

Why is skipping a faster way to burn fat?

If you have ever spent some time skipping you will know how hard it can be. As mentioned, skipping is one of the best ways to burn fat and lose weight. Here are a few reasons why that is so:

1. It is a full body workout
Any exercise that works multiple parts of your body at once is going to burn fat faster. Skipping is one of them. When you jump rope you are using your shoulders, biceps and forearms to turn the rope, your abs to stay upright and your calf muscles, thighs and glutes to do the jumping. The more muscles you bring into the equation the better.

2. It is intense
If you spend a bit of money and get a speed rope you can get quite an intense workout. Skipping is fantastic because you can use your arms and your legs at the same time unlike most other forms of cardio. The faster you want to go the more calories you are going to burn. You can even up the ante to the point where you do double jumps instead of the regular single skips. This is a super hardcore workout.

3. Your metabolism stays elevated
If you want to lose weight fast you need to pick exercises that keep your heart rate up long after the session has finished. Skipping is one of those exercises. Your muscles get worked at the same time as your lungs and as such you will continue to burn calories long after you have put the rope down.

4. It is diverse
A lot of women think that skipping is boring because you just jump on the spot. Well, anyone who thinks that obviously does not know how to skip very well! Skipping has so many different variations – each of which works a different body part. You can sprint on the spot and work your legs, do knees up and work your abs, double unders to work your shoulders… the list goes on. This diversity is extremely important for staying at it.

Tips for better skipping

If you want to get the most out of your skipping sessions you need to learn how to do it properly. The goal is to look like a professional boxer, not a school-kid doing one step at a time jump rope. Watch this video to see how it should be done.



Uploaded by Whome24

See how intense and varied the workout can be? To get the most out of your skipping session you should copy this boxers technique.

  • Keep your shoulders and arms relaxed
  • Lean back slightly
  • Point your toes
  • Only jump a small amount such that the rope just passes under your foot
  • Breath deeply
  • Vary your jumping style – one foot, both feet, left foot, right foot
  • Don’t get frustrated!

Conclusion

Skipping truly is one of the best ways you can burn fat and lose weight. Try to make it a regular part of your workout program. You will find that your whole body benefits from this amazingly intense form of exercise.