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One of the most important things we can do to maintain our health is to engage in regular physical activity. If your
life-style, your job, require you to be less active physically, then find time to exercise.
Physical activity can improve our ability to do everyday activities. We can experience these benefits regardless
of age, abilities, ethnicity, body shape, or the size of our bodies. When we do any amount of moderate-to-vigorous physical activity, we improve
the health of our brain, we are better able to manage our weight as well as reduce the risk of disease. Exercising also strengthen bones as well as our muscles.
Exercise, i.e. physical activity, provides a lifetime of fitness. We can look forward to:
Increased Energy
By working out on a regular basis, our body becomes more efficient at burning calories. This gives
us more energy throughout the day.
Increased Metabolism
Increased physical activity through working out leads to more muscle mass. This leads to a higher
metabolism. Some studies show that for every extra pound of muscle, we burn anywhere from 50-100 calories when at rest.
Improved Muscle Tone
Physical activity, especially weight training allows us to change the shape of our body. We can get
bigger or smaller by gaining more muscle mass. This is due to the fact that muscle is denser than fat.
Better Health
Increased exercising leads to a strengthening of the immune system. A stronger immune system means that we
are less likely to get sick. However, it requires that we stick with the right amount exercising. But, over exercising can weaken your immune system and
make you sick. A good goal to aim for is 30-60 minutes four times per week.
Stress Reduction
Regular work outs can extensively reduce our Stress levels. They allow the us to take their mind off the daily
problems and release pent up energies for productive purposes.
Improved Self-Esteem
Following an exercise regimen on a regular basis will bring about greater self esteem through the results
and accomplishment that we have achieved.
Jumping rope
Use Jump ropes to improve your sports skills and concentration. It is also good for weight loss, sports cross
training, fitness, recreation and as a way to improve your life.
Jumping rope can dramatically improve cardiovascular health in only 5-10 minutes
Jumping rope, also known as skipping rope or skip rope, is a game played primarily by children and primarily by girls
in which one or more children jump over a spinning rope so that it passes under their feet and over their heads. This may consist of one child twirling and
jumping the rope, or at least three children taking turns, two of which twirl the rope while one jumps. If the latter is played with two twirling ropes, it is
called Double dutch, and is significantly more difficult.
Participants may simply jump until they tire or make a mistake, they may improvise tricks, or they may have to carry
out a predetermined sets of tricks.
Adults generally jump rope solo for the exercise. It is the best type of exercise because you can burn up to 1300
calories after one hour of rigorous jump roping.
How To Jump Rope
Jump 1 to 2 inches off floor, giving rope just enough space to slip under feet -- only the balls of feet
should touch the floor. Keep elbows close to sides as you turn the rope. The movement comes from the wrists and forearms, not the
shoulders. If you tire out before you finish the workout, drop the rope, but keep arms and legs going. Work up to using
the rope full-time. To find a rope that fits, place one foot in the center of the rope and lift the handles -- they shouldn't go
past your armpits.
Jumping rope is a great calorie-burner. You'd have to run an eight-minute mile to work off more calories than
you'd burn jumping rope. It can be used by the whole family, and improves cardiovascular fitness while toning muscle at the same time.
You'll need a four feet by six foot area with atleast about 10 inches of space above your head. The exercise
surface is very important. Use a wood floor, or a piece of plywood, or an impact mat made for exercise. Do not attempt to jump on carpet, grass, concrete,
or asphalt. While carpet reduces impact, the downside is it grabs your shoes and can twist your ankle or knee.
Pilates
Joseph H. Pilates' fitness method: Pilates improves one's mental and physical well-being, increases flexibility,
and strengthens muscles.
The Pilates principles of centering, concentration, control, precision, breath, and flow are key concepts that are
used to integrate body and mind. Joseph Pilates was adamant that Pilates, "contrology" as he called it, was about "the complete coordination of body, mind,
and spirit".
Control
"Contrology" was Joseph Pilates' preferred name for his method and it is based on the idea of muscle control.
Centering
In order for the practitioner to attain control of their body they must have a starting place: the center. The
center is the focal point of the Pilates Method.
Breathing
Breathing is important in the Pilates method. Humans breathe on average around 18,000 breaths per day. Posterior
lateral breathing is a way of breathing that facilitates bibasal expansion of the ribcage, this encourages the breath to travel down into the lower lungs and
cleanse the blood by the exchange of oxygen with carbon dioxide. To understand this concept properly the practitioner has to first learn to expand and release
the ribcage without deliberately breathing in or out. The in-breath (inhalation) and out-breath (exhalation) should occur instinctively as a result of the
conscious expansion and release of the ribcage.
Flexibility
Pilates is a flexible system that allows for different exercises to be modified in range of difficulty from
beginning to advanced.
Intensity can be increased (over time) as the body's condition improve and adapts to the exercises.
Pilates aims for elegant sufficiency of movement, creating flow through the use of appropriate transitions.
Concentration
Pilates demands intense focus: "You have to concentrate on what you're doing all the time. And you must
concentrate on your entire body for smooth movements."
No muscle group is under trained nor over trained
The Pilates method seeks to develop controlled movement from a strong core. You can use
pilates equipment to guide and train your body.
The results will be enhanced core strength and increased reach, flexibility, sure-footedness and agility.
This body conditioning routine helps build flexible, long and lean muscles, strength and endurance in the legs,
abdominals, arms, hips, and back. It puts emphasis on spinal and pelvic alignment, breathing to relieve stress and allow adequate oxygen flow to muscles,
developing a strong core (center) that tones the abdominals while strengthening the back, and improving coordination and balance.
Yoga - improve your mental and spiritual awareness
Yoga is a physical discipline which improves one's mental and spiritual awareness. The goal of the person practicing
yoga is the attainment of a state of perfect spiritual insight and tranquility while meditating on the Hindu concept of divinity (Brahman). The word (Yoga) is
associated with meditative practices in Hinduism, Buddhism, and Jainism. Yoga, however, originated in ancient India and has been practiced for thousands of years.
In the "Western" nations, most yoga classes focus on learning physical poses called "asanas". There is currently
close to 11 million Americans enjoying the health benefits of Yoga - a discipline that has been practiced for more than 5,000 years. Yoga offers many health
benefits but it is not a substitute for medical care.
Yoga is a workout program that's easy to learn. It requires little or no equipment, and yoga soothes your soul
while toning your body. Yoga is a science that consists of ancient Theories, observations and principles about the mind and body connection which is now being
proven by modern medicine. Benefits are: Better Balance, Posture, Breathing, Increase Core Strength and Agility. It can be practiced just about anywhere and anytime!
The
Yoga Foam Roller Sets are great for massage, physical therapy, crossfit, yoga, and more.
They will soothe your sore muscles, and ease feelings of fatigue. Each set usually include a round ball, peanut ball, and roller for maximum versatility
in your workouts.
Use the roller (45*14cm) for leg shaping, Pilates, and stretching back muscles, and the
round (24*12cm) and peanut (16*8cm, 8*8cm) foam balls to pinpoint painful areas and massage out muscle knots.
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