April 24th, 2012 | 
Author: Research has shown that just a few minutes of physical activity, especially when done out-side can improve our mood.
But what can you do with just a few minutes?
Some suggestions….
If at work: Take a non-traditional break by going for a walk. Go outside if you can but if the weather is bad, walk up and down a flight of stairs, or walk around the office or production floor. If you really want to get into it, do a set of air-squats or push-ups.
If at home: walk the dog, (he’ll appreciate that!), or walk to the corner and back, or take out the trash, or go get the mail, or do 25 jumping jacks, or… just stretch your body out a little bit. We could all stand a little more stretching!
You will return to your chores; refreshed, recharged, and with a better attitude.
Smile! You just did something good for yourself!
Tom
Posted in 
This is as “whole body” a workout as could be.
Less than 50 seconds on the screen, seems longer.
Self Control, was increased with a little exercise!
Studies demonstrated that a brisk 15 minute walk could reduce chocolate and cigarette cravings. It seems the brain reward system, the part of the brain responsible for cravings, reacted less to tempting images after some exercise.
“A single session of exercise can reduce the attention-grabbing power of temptations”, said lead author, Kate Janse Van Rensburg.
Tom
Grab a rope and join me.
Rope-jumping takes coordination, skill and practice, practice, practice. But the pay-back is worth it. Here’s a teaser for you: the average 150 pound person can burn nearly 125 calories in 10 minutes of rope-jumping. That figures out to almost 780 calories per hour! (See article “Caloric Burn Table” in the Weight Control category of this blog.)
In addition to high caloric burn, rope-jumping trains our cardiovascular system in both aerobic and anaerobic modes, making rope-jumping perfect for Interval Training. And jumping trains us neurologically as well. It improves our coordination, dynamic balance, spatial body awareness and efficiency of movement.
Jumping is portable, do it indoors or out and the equipment is inexpensive. Take your rope on vacation and burn some calories in the morning to make up for the ice-cream you will want that afternoon. Use jumping for your warm-up before your strength routine or to keep your heart rate elevated while waiting for your next weightlifting set.
Rope-jumping, if done properly, is not a high-impact movement. The highest jump you need to do is just high enough to clear the rope. An inch or so off the floor should do it.
Things you will need:
John McClintock sizes his rope
The Rope: several types are availiable. Look for ones that are adjustable in length. See below for figuring out the proper rope length for you. A beginner might want to start with a thicker rope which will slow the movement down allowing you to learn to coordinate your jumps to the rope swing. The other issue with ropes is the handle and connection of the rope to the handle. The handle should be light weight and comfortable in your hand. And the handles should allow the rope to rotate freely thus allowing the rope to turn with little resistance. I picked up an adjustable rope at a famous mall sporting goods store for less than $10 and it fell apart after a month. See me to buy a high quality rope for just $8.00 (my cost).
The Jumping Surface: Find a surface that provides some rebound. Wood floors or a rubber training mat are good. Avoid concrete floors.
The Shoes: Choose cross-trainers with a reinforced toe and lots of cushioning for the balls of the feet.
Space: A quickly turning rope can cause injury to a bystander. Allow about 5 feet all around you and about 2 feet of headroom. And watch out for those sprinkler heads!
Getting Started
Ready to jump
Body position: Stand up-right and face straight ahead. Slightly bend your knees. Relax your shoulders. Place your arms close to your sides with forearms at waist level and at a 45-degree angle. When you turn the rope, make small circles with your wrists.
Those first few jumps can be discouraging. Heck, anytime we do something new we usually find it tougher to do than we thought it might be. Just keep a positive attitude and keep on trying. Once you built those base skills, things get better fast. Nothing will improve your ability more than practice. Jump for 2 minutes then rest for 2, then go again. Keep in mind that even the “practice” burns calories galore!
So okay then, give this a try. And later on when you get “fair” to “good” at jumping, throw on some groovy tunes and rock out!
Tom
Is this exercise, or is it play? I would say “both”!
Brett Ortega has invested the time and sweat to bring his jumping skills to a high level. And today, he makes jumping look effortless, playful and fun! I am inspired to get out my rope every time I watch him do it. If you are in the gym when he gets jumping, take a minute to watch.
Nice going Brett!
Ten minutes of exercise by a 150 pound person burns:
Running (9 minute miles) 135
Rope Jumping (120 turns/min) 125
Cycling (racing) 117
Volleyball (vigorous) 100
Weight training (intense) 80
Basketball (full court) 68
Golf (carry clubs) 59
Softball 48
Housework 43
Watching “The Biggest Looser” (without eating snacks) 15
