Recall the last street dancing movie you saw in which the protagonist had just conquered a huge victory and he/she is on cloud 9, encounters some children performing double dutch and jumps right in, flawlessly performs some incredible move and goes on about his day.Be honest; fleeting thoughts entered your mind where you were that person, jumping rope with your hair flowing, not a care in the world.Let’s make that feeling last.
Did you know?
-Jumping rope for 15 min can burn as many calories as jogging a mile at an 8 min/mile pace?
-Jumping rope not only improves cardiovascular endurance, it also improves speed, agility and coordination?
-The impact in jumping rope is drastically less than that of running because both feet absorb the force of impact, thus less destructive forces are transferred to the ankles, knees and hips?
As the holidays and cold weather creep up fast, and the motivation to go to the gym dwindles, here is a quick and effective way to burn off those calories in the comfort of your own home!Skipping rope has the total package: cardiovascular effects, endurance building, strengthening, coordination and fat loss.
If you are a beginner, start by imitating holding a rope.I know, LAME-O, but it will help with your timing and you won’t get held up by being tangled in the rope.
For the more agile-bodied:Try this workout: (numbers correspond to RPE scale)
Posture has gained greater importance in our culture today than just merely a position by which one is able to attain balance and proper proportion of body mass. Military officials are often described as ‘upstanding’ individuals, leaders are referred to as ‘pillars’ of society and those less inclined to walk the fine line are known as ‘spineless’.It is one word which has the power to deem one as lacking self-confidence or regard one as astute. And oh yes, having poor posture can get you an earful from your mother. Here’s why.
At a young age, our body is able to balance itself in a manner by which all muscles are recruited functionally and there exists a congruency between strength and flexibility throughout our trunk.This allows us to perform the tasks demanded of us with ease.Over time, depending on what our lifestyle demands, we habitually load our structures leading to overstretching or tightening of muscles and redistribution of supporting structural alignment.These ‘postural adaptations’ make us vulnerable to injury.
The Spinal Curves
We have four curves in our spine:(from head down) cervical, thoracic, lumbar and sacral.The flexibility of these curves serves to withstand the external forces placed on them (i.e. gravity).The line of gravity falls at the center of the body, and thus divides the spine into a front and back section, with the curves balanced on either side.With any deviation of this curvature, the rest of the spinal column is forced to shift to compensate and maintain balance.
Motion in the Spine
Functionally, the spine recruits movement in a global manner, meaning that motion will take place throughout multiple vertebral segments, rather than just one unit.For example, to reach over head with your left hand to get something on the right side of your body, your spine will rotate and side bend throughout the neck, mid back and even low back to complete the goal.
Muscle Control
The muscles in the trunk serve as prime movers as well as spinal stabilizers.The deep stabilizing muscles of the spine are activated to help keep your spine in an upright position.Studies have shown that individuals suffering from low back pain have reduced activity of these stabilizing muscles.
BOTTOM LINE:
Ideal posturing is when the spine and its constituent parts (intervertebral discs, ligaments, stabilizing muscles) are functioning optimally.This requires that they are in good alignment in order to allow the muscles to achieve proper length-tension relationships (i.e. not stretched or shortened).With this balance, you are able to protect your back from injury and recruit power as it is needed for various activities.Recruitment of stabilizing musculature during exercise can help to improve core stability, thus allowing you to be able to generate greater power through your limbs (think soccer, golf, rowing, rugby, field-hockey, baseball, etc.)Moreover, the more balanced your spine is, the less susceptible to back pain and muscle injury you will be.Work on your posture and soon enough, mom won’t have much to complain about!!
Want to work on your posture? Stay tuned for next weeks post on Postural Self-Assessment.
What do you need to work on to improve your posture?Leave comments & I will work your needs into the posture series!
Sources:
Hides JA, JullGA, RichardsonCA.Long-term effects of specific stabilization exercises for first episode low-back pain.Spine. 2001 26(11):e243-e248.
Hodges PW, Richardson CA. Contraction of the abdominal muscles associated with movement of the lower limb. Physical Therapy. 1997 77(2):133-144.
“I am thankful for this beautiful fall we are having.Ya, the other day I was at the bus stop and this lovely fall breeze came from no where and blew this chick’s skirt right up.Oh, which reminds me, I’m also thankful for thongs.”—Joey Tribiani on Friends S5E8
The holidays can be a trying time for even the best of us.The stress of cooking, hosting and overbearing relatives is enough to make you forget what the premise of this holiday was in the first place.To keep you focused on oozing positive energy and holiday cheer, spend 10 minutes alone during the day, 5 of which to center yourself and shrug off Aunt Marilyn’s comment, “Honey, your face is just so much fuller, and have you gone up a dress size?”B-R-E-A-T-H-E.The next 5 spend jotting down 3 reasons why you are thankful this holiday season.
Examples:
1.I am thankful the turkey did not burn.
2.I am thankful my family is able to be together for Thanksgiving.
3.I am thankful to my husband for offering to man the troops while I take some me-time.
This little exercise can do wonders for your stress levels!
This little gem of an exercise focuses on strengthening your triceps and adding stabilizing power in your shoulder girdle.Further, it helps you to gain head, neck and shoulder organization by challenging your muscles against gravity.Functionally, it helps you to gain the strength needed to pick yourself up off the floor or bed.With the winter months ahead, having extra strength just might come in handy!
1.Lay on your Left side, keeping your knees bent and hips & shoulders stacked on top of one another (i.e. your trunk should not be rotated)
2.Place your right arm on the floor at about chest level .Wrap your left arm around your trunk, as shown in the picture above.
3.Push yourself up through your right arm, slowly lower yourself back to the floor.
4.Repeat for 10-12 repetitions.
5. Switch sides and perform 10-12 repetitions with left arm.
Step it up:
-Straighten your legs out, so that the only contact you have with the floor is your hand and edges of your feet
Workout buff or hair-down-walking-on-the-treadmill-barely-breaking-a-sweat-flousy types came together at our college recreation center for use as a breeding ground or in the case of some of us more focused on spring break, a place to expunge stress and get fit.One minor detail that has never left my memory is the string of people lined up outside, fully decked out in workout gear sucking on their cancer sticks.You all know the type, the guy on the treadmill next to you, just oozing cig-smell out of his pores, or better is the old lady who likely took a break in her hour long workout to hit the filter.While I applaud their efforts in physical well being, a more rational side of me wants to shake them furiously and scream, “WHAT ARE YOU DOING!?”
To avoid risk of being sued for assault, here’s my public service announcement:
If you or someone you know is suffering from this disease, please contact The American Cancer Societyto find out more about your quitting options.
Today is the Great American Smokeout, a day which smokers across America are urged to give up cigarettes for a full 24 hours in hopes that many will quit the habit altogether.Cigarette smoking is bad; it causes lung cancer, heart disease and low birth weight, just to state the obvious.Here are some lesser known facts for you to ponder:
-12 hours after quitting: carbon monoxide levels in your lungs return to normal
-2 weeks – 3 months after quitting: lung function regains strength and circulation is improved
-1-9 months after quitting:coughing and shortness of breath is decreased
-1 year after quitting:excess risk of heart disease is half that of a smokers
*taken from American Cancer Society*
Please take the time to educate yourself or someone you know of the benefits of kicking the habit today.
For more resources for quitting in the UK, please visit NHS Smokefree.
Every morning, for the last 20 some odd years, my neighbor, who is in her 50’s leaves her house around 7:30am, drives to work then comes home within 5 minutes of 4:30pm. Clockwork.Saturday she works in her garden and Sunday is reserved for the market.So, one Saturday while meticulously searching for treacherous weeds in her garden, I approached her to ask how she stays so disciplined.Seeming as how my life is all over the place, I felt I could use a little direction. She takes a deep breath and quickly explains to me that she just didn’t see it that way, she just fell into her habits and up until now, has never thought about how boring her life is. So, I tactfully take my foot out of my mouth and walk home, pondering the idea that maybe our routines are blinding us to the new and wonderful things life has to offer.
Focus this week on opening your eyes to newness around you.Have you ever seen a professional photo taken in a familiar place, which leaves you thinking, I’ve never seen that before.Or suddenly noticed that the bead shop by the Target you shop at closed down?What about when your kiddo points something out that you've never seen before?
This week focus on having a keen eye for things you would have otherwise never noticed, you may find a new restaurant or even better, fro-yo shop right in your neighborhood!If nothing else, this exercise will open your mind.You may even see a rainbow!
For functional exercise 2, I present to you the lunge.Lunging involves total body integration and requires coordination of the head, shoulders, pelvis and lower extremities.The primary focus seen with lunging is strengthening of the quads, gluteals and hamstring muscles which can help to improve gait efficiency and ease the effort required to perform activities such as sit to stand or negotiating stairs.
1.Stand with feet hip width apart.Be mindful of your posture. Inhale to prepare.
2.Exhale as you Step your Right Leg approximately 3 feet in front of you, landing with your heel first.(This varies with leg length.)
3.Bend your Right knee as your foot reaches the ground, maintaining your knee in a 90 degree angle (i.e. do not allow your knee to bend past your toes)
4.Pushing through your Right leg, lift yourself back to your upright posture.
5.Repeat on your Left leg.
6.Continue for 12-15 repetitions.
Got knee problems?Start here:
-Reduce the amount that you bend forward. (i.e. Allow your knee to only go down 60 deg rather than 90 deg)
-Stay in one place.
Ready to move ahead? Try these:
-Add dumbbells in your hands: try variations such as the military press or bicep curls
-perform lunges in multiple angles (i.e. side to side, backwards)
-prop your back leg up on a stability ball
-Perform lunges at an uphill or downhill angle
-Add a balance component by pausing on one single leg in between each repetition
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