Jump Rope for a Fantastic Cardio Workout

admin — Mon, 26 Oct 2009 12:41:10 +0000

Bored with your current cardio workout? A long 30 minute jog or bike ride can get really repetitive. There are faster and more effective ways to have a good cardio workout. That’s by jumping rope. You may have used a jump rope in elementary school as a kid. Well let me tell you, it’s not just for kids! Here’s a couple of reasons why you should incorporate a jump rope session into your next training day.

Most cardio equipment can range from a few hundred dollars up to a few thousand. You can pick up a jump rope in your local store for around $10 or less. For a piece of cardio equipment that is a pretty killer price. You can pick one up from any sporting goods or fitness store. You may also be able to find one in a department store. You don’t need to get the leather ones that boxers use. A cheap plastic one will work just as good. You can usually find these ones for just a couple of bucks.

You can use your new jumprope almost anywhere. They are great for using at home either indoors or outside. You can also take them to a local park or to the gym. Put it in your day bag and bring it along wherever you go. They are also great for sneaking in a quick cardio workout on your lunch break.

Just make sure that when using it indoors, the ceiling is high enough that the rope doesn’t hit it. The typical 8 or 9 foot ceiling won’t be high enough unless you are really short. For home use you are better off jumping rope outdoors or in your garage.

Until you’ve tried it, you won’t believe how quickly a jump rope will get your heart pumping. Start off with short workouts and build up over the course of a week or two. Just 5 or 10 minutes will do it. You’ll be sweating like a maniac and panting for breath by the end!

Give jumping rope a try. They’re really inexpensive and you’ll get a great cardio workout that is also fun.

Sheila Jonstone enjoys writing about a wide range of topics besides finance. Her latest website is all about laser levels. Find out more about how to find the best laser level for your home projects and learn about the Johnson laser level lineup.

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Exercises You Can Do, Even If You’re At Work

admin — Thu, 21 May 2009 17:06:21 +0000

By LaMarion Ziegler

Do you feel like you never have time to do anything, let alone exercise? This article will show you how you can get in plenty of muscle toning exercise that you can do right at work and all you’ll need is a desk (or table) and a chair.

Ok, so your one of those people who just has the worst kind of schedule known to mankind. You get up at 5am so you can get to the office by 7am to start your day. You have to go to a parent-teachers meeting at your kids school right after work, then you have to take your kid to soccer practice after that. You seem to have days like this almost all the time. You never seem to have much time for yourself between all of the things you have to do every day, so how can you possibly find the time to incorporate exercise into your day? Exercise takes time, and time is one luxury you just dont have.

Well, there is a way to get some exercise into your day and that way is to simply exercise at your desk. No, that was not a typo. Here is a little routine that you can do right at your desk. It doesnt take up much time and while it will not make you a candidate for the next fitness competition, it will give your muscles enough work to stay firm.

Complete one set of each exercise in order. Do 10 to 20 repetitions of each exercise, and follow with 1 to 2 more sets in order if time permits it.

Chair crunch:

Sit tall in your chair with your feet flat on the floor. Begin to slowly round your upper back downward until you feel your abdominal muscles tighten. Hold for 3-5 seconds, and then return to the start position.

Squats:

Stand up in front of your chair. Sit back into a squat like you are sitting back down in your chair, keeping your weight on your heels and your knees behind your toes. When you are almost touching your chair with your butt, push yourself back to the standing position using your leg muscles.

Calf raises:

Stand in front of your desk and put your hands on the desk for balance. Lift yourself up onto the balls of your feet. Hold for 3 to 5 seconds, and then lower yourself back down to the floor.

Desk pushup:

Stand 4 to 5 feet away from your desk and put of your hands on the edge of the desk. Relax your lower body and using just your arms, lower your chest down toward the desk and stop when your chest is about 3 to 6 inches away from it. Then push yourself back up to the starting position again using only your arms.

Seated triceps lift backs:

Sit tall in your chair. Put your arms down at your sides with your palms facing forward. With your arms strait and elbows locked, slowly bring your arms up behind you until you feel your triceps muscles tighten. Hold for 3 to 5 seconds, then lower your arms back to the starting position.

Seated bicep curls:

Sit tall in your chair. Start with one arm down at your side, palm facing forward in a fist. Put your other hand over your fist and push against it for resistance while bringing your fist up toward your shoulder. Once your fist is close to your shoulder, lower it back down to the starting position maintaining constant resistance with the other hand throughout the entire movement. Complete all repetitions for that set, then switch sides and repeat.

After you have completed each exercise for the amount of repetitions and sets you can do, sit down and straighten your legs. Now gently reach for your toes until you feel you cant go any further, hold for 10 seconds (do not bounce), then return to the starting position. Next, reach your arms out to your sides as far as you can. Keeping them fully extended, bring them slowly to the front and cross them over each other as far as you can. Hold for 10 seconds, and then return them to your sides. Now, reach your arms over your head as far as you can, hold for 10 seconds, and then return them to your sides.

Taking the time to do this simple but effective exercise routine at the office will help to keep you toned and you can do it even with the worst schedule possible because it can be done during your lunch break and still leave you enough time to eat your lunch. Enjoy your workout.

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