Personal Growth Cafe

June 29, 2012July 3, 2012

How to Use Silence to Rejuvenate

You’ve probably experienced various times in your life when you felt tired, overloaded, and out of gas. You realized you were just getting up and going through the required motions each day, only to start all over again the next morning. When you feel this way, luckily, there are many things you can do to bring yourself back to life.

Have you ever thought of utilizing silence to re-charge your physical and emotional states? Planning to have some silence in your life every day or two can be a great way to renew and refresh. Because noise is all around you all the time, you’ve probably become accustomed to the assault on your ears; however, it can still suck away your energy and negatively affect you.

Try these strategies to use the positive effects of peace and quiet to re-invigorate your life:

1. Plan a time for silence. Thirty minutes is an effective amount of tranquility to experience each day. If you’re unsure whether you can deal with peace and quiet for 30 minutes at a time, consider starting out with just 15 minutes.

2. Ponder how you’ll spend your quiet time. Activities like browsing a recipe book, reading, or scanning the morning newspaper are appropriate ways to spend your time sans noise.

3. Consider trying some type of meditative experience during your tranquil times. Sitting and thinking about something that brings you joy is a wonderful way to use your noiseless moments. Recalling the last time you spent with your best friend or thinking about what you want to improve within yourself are wonderful ways to spend your episodes of silence.

4. Engage in muscle relaxation to truly get in touch with your ability to relax during your quiet times. Progressive relaxation, where you alternate between tensing and relaxing each of the muscle groups will dovetail nicely with your episodes of peace.

5. Enjoy the silence. Concentrate on the lack of noise. Notice even the smallest sounds of the refrigerator gurgling or the tree branches brushing lightly against the side of the house. Notice the sounds of nature, whether it’s wind, rain, or frogs and birds chattering to one another. Perhaps these are sounds you wouldn’t normally hear but now you can.

6. Increase the duration of your episodes of silence, as you wish. When you begin making it a point to experience silence daily, you’ll be surprised how much you enjoy it. You’ll realize you’ve been craving the wonderful feelings of renewal that only silence can bring.

7. Feel free to detach further from your music and the television. Being still with just yourself, your thoughts, reading, or quiet hobbies will refresh you in ways that other types of rest will not.

Carve some moments out of your schedule on a regular basis to experience the joys and rejuvenating nature of silence. Infusing periods of silence into your everyday life can bring feelings of calm, patience, and rest. You’ll also decrease your distress and increase your well-being, joy, and comfort. Go ahead and take some quiet time now. You’ll be amazed.

June 29, 2012June 30, 2012

Understanding Binge-Eating and Its Treatment

Binge-eating involves more than simply overeating. Binge-eating is an eating-related disorder, associated with inappropriate eating habits and challenging emotions. This article outlines what binge-eating is and how it can be successfully treated.

Binge-Eating Defined

Binge-eating is a medical and psychological condition during which a person eats large amounts of food over short periods of time. Regardless of the signals their bodies send that they’re full, those who binge continue to eat amounts of food that surpass normal portions.

Binge-eating involves more than just eating a double portion of a favorite food. Those who binge might eat 2 cheeseburgers followed by a half gallon of ice cream and a box of cookies.

Typical Thinking Patterns

One who binge-eats engages in unhealthy thinking patterns, which drive her to over-eat. She might feel powerless to arrest her aggressive eating behaviors. Even though you might believe a person would feel too ashamed to binge-eat, the fact is that shame can actually emotionally fuel a binge-eating episode.

Experiencing uncomfortable feelings such as self-loathing and shame is a hallmark symptom of someone who’s dealing with binge-eating. Many people who struggle with binging also have distorted body images. They might believe they’re obese when actually they’re within normal weight standards or only mildly overweight.

On the other hand, a person who binge-eats could also weigh considerably more than the weight charts recommend for her height and age.

Although the condition does occur in males, it occurs more often in females. Recognize that people who binge can discover optimism and confidence to live successful lives in recovery.

Treatments for Binge-Eating

If you battle binge-eating, there are a wide range of effective treatment regimens to help you rise above the condition.

Here are some beneficial treatment avenues:

1. Self-help groups. Depending on the community, you might have the opportunity to attend self-help groups to help reduce or stop incidents of binge-eating. Self-help groups such as Overeaters Anonymous can provide wonderful, understanding emotional support for people who struggle with binge-eating.

2. Individual cognitive therapy. For those who require more professional aid, attending individual therapy sessions can be quite helpful. Cognitive therapy is conducted by a trained therapist who works to confront the individual’s distorted body image, unhealthy thinking patterns, and feelings of shame.

• The therapist aids the person in replacing troublesome thoughts with more realistic, healthy, and positive thoughts. Encouraging the person who binge-eats to surround herself with understanding, supportive family and friends is another way a therapist motivates someone in recovery from this very real medical condition.

3. Family therapy. If the person who’s dealing with binging is a teen, family therapy in addition to individual therapy can be a life-saver to aid family members in better understanding what their teen is going through.

• Plus, difficult family relationships can be confronted and addressed so that everyone in the family learns to relate in healthier ways overall which can serve to reduce binging behavior.

4. Intensive day treatment. In the event you require more intensive treatment than individual therapy, family therapy, and self-help group attendance, intensive day treatment may be an option.

• These programs provide 2 to 6 hours of professional treatment for binge-eating 3 or more days a week. Such treatment typically takes place at eating disorders facilities that provide a cornucopia of treatment options that enable individuals on their paths to recovery.

5. Inpatient treatment stay. Sometimes, the person struggling with binge-eating would benefit from voluntarily entering an inpatient treatment facility for a 4-6 week stay. This milieu therapy provides a 100% supportive physical and emotional environment around the clock to ensure binge-eating behaviors subside and healthy eating habits increase.

• Outpatient follow-up treatment to provide much-needed support will be necessary as you transition back into your home environment.

Binge-eating is a medical/psychological condition that involves eating large amounts of food and experiencing emotional turmoil. People can and do overcome the challenging behaviors and feelings associated with binge-eating to embrace healthy, fulfilling lives.

The key to recovery is recognition of the condition and acquiring effective treatment while gaining caring support of friends and family members to live a well-deserved, rewarding life.

June 29, 2012July 3, 2012

Treat Your Sore Throat With Safe Home Remedies

Almost everyone suffers from a sore throat from time to time. Usually, the discomfort and trouble with swallowing or speaking will clear up on their own, but there are steps you can take to prevent sore throats and recover faster.

Basic Facts About Sore Throats

1. Recognize the most common cause. Most sore throats are caused by viral infections like the common cold or flu. They’ll usually go away within a week even without any treatment.

2. Get familiar with more unusual factors. Many other conditions can also affect your throat. If it’s a bacterial infection like strep, you probably will need to take antibiotics. Your doctor may also want to check you for gastroesophageal reflux disease (GERD), allergies and other ailments.

3. Know when to see a doctor. It’s a good idea to make an appointment if your symptoms are severe or last more than a week. A physical exam and throat swab will help to identify what kind of treatment you need, especially if you have a fever, rash or difficulty with breathing.

Preventing and Treating Sore Throats

1. Stay hydrated. Beverages and foods with a high liquid content will help thin out mucus. Enjoy hot tea and soup in the winter or suck on a popsicle if it’s hot outside.

2. Gargle with salt water. Frequent gargling is an effective way to soothe your throat. Mix a teaspoon of salt in a glass of warm water and swish it around your mouth at least once an hour.

3. Use lozenges. Cough drops and over-the-counter lozenges that numb the throat often provide fast pain relief and suppress coughing so you can heal faster. Read the labels for directions and let them dissolve slowly in your mouth.

4. Breathe through your nose. If you usually breathe through your mouth, try to break the habit. Close your lips and focus on taking full breaths from your abdomen. Your nasal passages are designed to filter out pollutants and warm and humidify the air you take in.

5. Avoid tobacco and other irritants. Cigarettes and other tobacco products can irritate your mouth and throat. If you want to quit, talk with your doctor about the best method for you. Spicy foods and dust can also be triggers. Limit your time outdoors on days when you hear the air quality is code orange, red or purple.

6. Surround yourself with moist air. Buy a humidifier or mist the air in your house using the evaporation from a shallow pan of water. Whatever device you use, clean it regularly to keep mold and bacteria from building up.

7. Speak gently. Yelling or talking for a long time can put a strain on your throat and leave you feeling hoarse. Protect your vocal health by pausing often and breathing naturally. Rest your voice as much as possible. Consider speech training if you keep getting laryngitis over and over.

8. Wash your hands. Frequent and thorough hand washing is one of the most effective ways to avoid catching a cold and the accompanying sore throat. Rub your hands with soap and warm water for about 30 seconds and rinse. Use hand sanitizers when no sink is available.

9. Keep your immune system strong. A healthy immune system is also a great defense from any kind of infection. Get plenty of rest, exercise regularly and eat a balanced diet. Learn to manage daily stress with techniques like meditation or listening to instrumental music.

An occasional sore throat is usually just a minor symptom that comes along with the common cold. Keep your throat moist and avoid irritants to minimize the discomfort and see your doctor if it lasts longer than a week.

June 29, 2012June 30, 2012

Weight Loss Strategies For Convenience Eaters

If you’re a convenience eater, you need a diet that works with your lifestyle. Fast and easy meals and snacks can be lean and delicious if you learn to plan ahead. Use these techniques to eat light at home and dining out even on your busiest days.

Weight Loss Techniques To Use At Home

1. Stock up on nutritious foods. Replace frozen dinners and instant soups with whole foods that are better for you. Toss fresh pasta with extra virgin olive oil and pine nuts. Dip baby carrots in your salsa instead of corn chips.

2. Master simple recipes. Many satisfying meals can be prepared in 10 minutes or less. Browse online for easy recipes or borrow cookbooks from your local library.

3. Cook ahead. Use weekends or evenings to cook a batch of chicken breasts or black bean chili. Refrigerate or freeze the leftovers to use in the days or weeks ahead.

4. Work as a team. Your kids are likely to pick up on your eating habits, so set a good example. Take turns making breakfast or brown bag lunches for each other. Talk about the importance of eating whole grains, fresh produce, lean proteins and healthy fats.

Weight Loss Techniques For Eating Out

1. Search for alternatives to fast foods. Look around your neighborhood for places that will serve you healthier foods just as quickly as your usual drive through window. Collect take out menus from ethnic restaurants or assemble a fast meal at your supermarket salad bar.

2. Bring along snacks. Carry cut vegetables and whole grain cereals with you instead of relying on the office vending machines. Keep a small cooler in your car with yogurt drinks and soy nuts.

3. Learn to spot healthy keywords on menus. It’s easy to order lighter dishes if you master a few common terms. Look for entrees that are steamed or grilled rather than fried. For dessert, choose the sorbet instead of donuts.

4. Ask your server for advice. With so many people trying to lose weight, many servers are experts at guiding you to the leanest choices. Let them count calories for you.

Additional Suggestions

1. Drink water. Get a steel water bottle and keep it filled up so you can sip water all day long. Staying well hydrated will help you feel more energetic and suppress your appetite.

2. Eat more frequently. Many convenience eaters get caught up in other activities and forget to eat. Small meals and snacks throughout the day will make you less vulnerable to overloading when you suddenly notice you’re starving.

3. Analyze your favorite convenience foods. Figure out what attracts you to your favorite fast food and you can usually find a substitute with fewer calories. Sprinkling a little cinnamon in your cafe au lait could make you forget about powdered hot chocolate.

4. Make exercise a habit. Physical activity is essential to losing weight the healthy way. Develop an exercise routine you can stick with. Maybe you need a trainer or gym buddy to remind you to stay on track. You may also want to sneak more exercise into your daily routine by climbing stairs or doing leg lifts during TV commercials.

5. Manage stress. A fast paced lifestyle may expose you to higher levels of stress. Meditation and other relaxation techniques help lower stress hormones so you metabolize foods more effectively and store less fat.

Indulge your love for convenience eating while you reach your weight loss goals. Make your diet easy to follow so you can break the fast food habit. As a bonus, you’ll probably save money and enjoy eating more.

June 29, 2012July 3, 2012

Keep Your Hands Safe and Healthy

You need your hands to stay in top shape for all kinds of activities, from office work to petting your dog. They get a lot of exposure, so reduce the risk of injury from overuse, strains or cuts. You can use these simple techniques to protect your hands anytime or for specific activities that pose special challenges.

General Hand Safety Tips

1. Maintain correct posture. Pain caused by a lifetime of slouching can reach all the way down to your fingertips because the nerves in your hands are connected to the nerves in your neck. Keep your back straight, your shoulders lowered and pressed back, and your abdominal muscles slightly flexed.

2. Hold your hands and wrists in a neutral position. Extending your wrists puts pressure on the nerves and decreases circulation. Straighten them out as much as possible, especially when you’re at the keyboard for a long time.

3. Slow down and pay attention to what you’re doing. Whether you’re cooking dinner or pruning hedges, mindful and deliberate movements make any task less hazardous. Rushing around wastes time if you land in the hospital.

4. Warm up your hands. Just like you warm up before exercising, you can prepare your hands for any job. Try simple stretches like making a fist and then extending your fingers. Raise your arms over head and reach for the sky. Rotate your shoulders and wrists.

5. Take frequent breaks. Repetitive motions are usually to blame for carpal tunnel syndrome or tendonitis. Rest and stretch for a minute about every half hour while typing or playing tennis. Alternate activities if you can.

6. Treat injuries promptly. Minor injuries can become serious disabilities if neglected. Go to an emergency room if direct pressure fails to stop bleeding within 15 minutes or if you need a tetanus shot. Talk with your doctor if you experience numbness or tingling in your hands.

Hand Safety Tips For Specific Activities

1. Think before carrying. Plan ahead when you shop for groceries or tote around yard tools. Use a wheeled cart rather than a hand basket. If you need to carry a load by hand, get a container that allows you to use two hands and use your arms to help you hold it against your chest rather than dangling it from your wrist.

2. Learn to carve properly. Always cut away from your body with small and controlled movements. Keep knives and work surfaces dry to avoid any slips.

3. Beware of bagel hand. Get a bagel slicer. Otherwise, slice them half way and then stand them on their ends and slice down to finish.

4. Wash cutlery with caution. Groping for sharp objects in soapy water is a recipe for disaster. Wash and dry cutting instruments separately.

5. Prevent paper cuts. In addition to being painful, paper cuts can get infected. You can avoid them by wearing inexpensive medical exam gloves or dabbing on a little olive oil or hand cream.

6. Be smart with personal electronics. Clasp your cell phone or tablet with as little pressure as needed to avoid strain from building up. Switch hands frequently to give each side time to rest.

7. Assess your work station. Good quality chairs, wrist rests and standing desks can help office workers to keep their hands and their whole bodies free of pain. Ask your supervisor to bring in an ergonomic consultant or do your own research online. Many solutions like adjusting your posture or keyboard height are free or cost very little to implement.

Your hands are two of your most precious assets. Prevent common injuries and chronic pain by using them wisely.

June 29, 2012July 3, 2012

Essential Nutrition: Ensure You’re Getting Enough Vitamin D

You probably know that vitamin D is important for strong bones, but new research shows that it packs many additional health benefits as well. Even though our bodies make this nutrient naturally when we’re exposed to sunlight, more than one billion people worldwide suffer from a deficiency.

These are the basic facts about vitamin D and easy ways to ensure you’re getting enough.

Basic Facts About Vitamin D

1. Understand how vitamin D strengthens your bones. Vitamin D is also a hormone. It controls calcium absorption and builds strong bones and teeth while reducing your risk of osteoporosis.

2. Protect your physical health. Studies are discovering more good stuff about the sunshine vitamin. It can also help protect you from certain cancers, heart disease, asthma, type 1 and type 2 diabetes and hypertension.

3. Learn about the mental health benefits. Vitamin D may also help you to think and feel better. In older adults, it’s been found effective in improving cognitive functions and alleviating depression.

4. Recognize the risk factors for vitamin D deficiency. As we age, our kidneys have to work harder to convert vitamin D into its active form, so we may need supplements. The same is often true for mothers breastfeeding infants, people with darker skin, and those with conditions like Chron’s disease or milk allergies.

5. Know your individual needs. The Institute of Medicine bases their recommendations on age, so they suggest at least 400 IU from birth to 12 months, 600 IU for children and adults, and 800 IU for seniors over 71. Depending on their age and medical condition, some individuals may need 2,000 to 4,000 IUs, which is still regarded as safe.

6. Get tested. While bone pain and muscle weakness are possible, the symptoms of vitamin D deficiency are often very subtle. Your doctor can give you a simple blood test to be sure. It’s called a 25 hydroxyvitamin D test and blood levels of 20 nanograms per milliliter are usually considered healthy.

7. Talk with your doctor about drug interactions. Some drugs like steroids can lower vitamin D levels while others like statins can raise them. Your doctor can help you find a safe level for you.

Easy Ways To Get Enough Vitamin D

1. Be smart about sun exposure. Our bodies are very efficient at making vitamin D, so keep using your sunscreen to prevent skin cancer and premature aging. About 10 minutes a day on your arms may be all you need, especially if you live in a sunny climate.

2. Drink your milk. Only a few foods contain vitamin D naturally but many are fortified with it. Almost all milk in the United States supplies at least 400 IU per quart, which is the main reason why the bone disease rickets has virtually disappeared.

3. Eat more fatty fish. Fish and fish oil are among the most potent sources of vitamin D. Three ounces of salmon will cover all your daily needs.

4. Add other vitamin D fortified foods to your diet. More good choices include yogurt, breakfast cereals and orange juice. Check the labels to be sure of what you’re getting.

5. Maintain a healthy body weight. Excess fat cells also block the absorption of vitamin D. That’s one more good reason to watch your calories and exercise regularly.

6. Consider supplements. Supplements come in two forms. Both D2 and D3 versions are good for you but D3 is the better choice. It’s closer to the natural vitamin D your body produces, so the effects are quicker and last longer.

Vitamin D is important for your bones and overall health. Meet your requirements through sensible sun exposure and a healthy diet or talk with your doctor if you think you need supplements.

June 28, 2012June 30, 2012

Safety Guidelines for Exercising When You Have a Cold

If you’ve been diligent about sticking to a regular exercise schedule, you may be reluctant to let a few sniffles pull you off track. However, most health experts agree: there are some symptoms that mean it’s safe to work out and other that indicate you need to get plenty of rest.

Learn how to exercise safely during an illness to stay at the top of your game and avoid infecting others.

How to Exercise Safely During an Illness

1. Remember that exercise strengthens your immune system. Your immune system uses white blood cells to fight off infections and diseases. Physical activity stimulates the production of these cells and makes them stronger to help protect you from sickness and premature aging.

2. Beware of exercising too much. On the other hand, there can be too much of a good thing. You can wear your immune system down unless you allow sufficient time for rest and recovery. Take at least one day off a week from intense activity.

3. Play by the “neck up rule.” It’s usually safe to work out if all you have is a runny nose and sore throat. On the other hand, skip the gym and consider seeing your doctor if you experience tightness in your chest, trouble breathing, body aches and chills or diarrhea.

4. Take your temperature. For most adults, plan to stay in bed if you’ve got a fever of 101 degrees Fahrenheit or more. Overtaxing your body is likely to make your illness last longer. A fever also makes you more vulnerable to dehydration.

5. Monitor your heartbeat. If you run or engage in other cardiovascular activities, keep in mind that some decongestants will speed up your heart rate. The same thing goes for certain asthma medications. Use extra care.

6. Scale back a little. Sometimes you need complete bed rest. But other times, you can just reduce the intensity of your activities a bit. Try a low impact aerobic class instead of your usual basketball game.

7. Fight mental illness with exercise. Physical activity also plays an important role in mental health. Research suggests that aerobic exercise can reduce depression and anxiety and even help manage the adverse side effects of many drugs used to treat psychiatric disorders.

How to Avoid Spreading Infections at the Gym

1. Recognize the risks at the gym. Even the most expensive health clubs put you in close contact with other people’s skin and secretions. Fortunately, there are many ways to lower the risk of fungal, viral and bacterial infections.

2. Spot the worst offenders. Studies show that cardiovascular equipment, dumbbells and exercise mats are often the worst sources of contamination. Use your own mat and wash it regularly. Wipe surfaces off with a towel and wash your hands frequently.

3. Hit the showers. Wash your entire body with an antibacterial cleanser. Change into fresh clothes and keep your workout wear in a separate compartment until you can launder it. A zip lock bag works well.

4. Give your feet extra love. Be sure to wash your feet and dry them thoroughly. Wear slippers or flips flops in the locker room.

5. Bring your own personal items. Use your own razors and toiletries. Drink from your own water bottle rather than the public fountain. You’ll help lower your risk of exposure even more.

Consistency is essential for productive exercise. However, sometimes your body needs time to rest and recover from an illness. You can probably keep working out if your symptoms are mild and from the neck up. Otherwise, stay at home or check with your doctor to protect your wellbeing and avoid spreading anything contagious.

June 28, 2012June 30, 2012

Is Juice Fasting the Weight Loss Strategy You’ve Been Looking For?

Juice fasting is a short-term dietary strategy of consuming nothing but fresh fruit and vegetable juices, typically for a time period of 3-7 days. The idea is to gain a big nutritional boost from the concentrated fruits and vegetables while cutting the number of calories you usually consume.

The juices are both tasty and filling, making your juice fast a decidedly different experience than most other diets. While there is some controversy over the benefits, there isn’t any physiological harm in trying it out. Many people claim it has helped them immensely with both their weight loss and their general health.

What You Need to Get Started

1. Equipment. The only piece of equipment you need is a juice extractor. There are several types of juicers, each with their own advantages and disadvantages. Comparison shopping will help you decide which juicer is the best one for you.

• Expect to pay anywhere from $30 to $2,500. A decent juicer can be found in the $75-$100 price range.

2. Fruit and vegetables. There are plenty of recipes online to get you started. Essentially, any fruit or vegetable is fair game (except for bananas and avocados, which can’t be juiced), depending on the quality and type of juicer you have.

• Experiment with different juices and combinations of juices to see which ones you like the best. For example, if you wish to include a vegetable you know you’re not fond of, you can mix that with other juices to derive a tasty result.

• Shopping for fresh, organic fruits and vegetables from your local farmer’s market can help you enjoy the best nutrition along with better prices.

Advantages of Juice Fasting

1. Weight loss. You are bound to lose a fair amount of weight. This is especially true if you rely more on the vegetables and less on the fruit. If you’re watering down your juice, the number of calories can be quite low on this type of diet.

• 3-4 pounds of fat loss per week is a reasonable expectation. The total weight loss can be much greater, but that would include water and glycogen loss, which is only temporary.

2. Detoxification. Many practitioners believe that a juice fast rids the body of toxins more effectively than a conventional diet. Many medical experts dispute these claims, but the medical establishment has been wrong numerous times in the past. Only the future will provide the answer.

3. Increased energy and clarity. Juice fasters frequently report feelings of increased energy and clarity. Many believe this is due to the lower amount of energy that’s being spent on digestion.

4. Lack of hunger. Most juice fasters report not being hungry in spite of a low calorie intake. This fact may be one of the most attractive benefits to you, since many “diets” leave you feeling hungry.

Suggested Schedule

The most common schedule suggested to start with is vegetable juice (1/2 cup) immediately upon awakening and then alternating back and forth between fruit juice (1/2 cup) and vegetable juice (1/2 cup) throughout the day. The juice can be diluted with as much water as you like and you should get 6 total servings per day (3 each).

Juice fasting is highly regarded by many. So many people swear by the benefits, it would be a shame not to give yourself the experience; maybe you’ll be one of its biggest proponents someday.

June 28, 2012June 30, 2012

Get Fit Fast by Jumping Rope

A jump rope is one children’s toy you’ll want to hold onto when you’re grown up. It delivers a great workout even if you’re short on time or on the road. Learn how to get started and stay safe jumping rope.

Perks of Jumping Rope

1. Enjoy the versatility. This piece of workout equipment is cheap, portable and compact. It’ll fit in a small suitcase or a studio apartment and you’ll probably spend less than $20.

2. Get a full body workout. In one session, you can target your upper and lower body. You’ll also improve your cardiovascular fitness. Skipping rope strengthens many muscle groups in your legs, hands, and wrists, which can improve your performance in other sports and help to protect you from injuries.

3. Increase your coordination. Enhance your fine motor skills and hand-eye coordination. You’ll soon be able to do any physical activity better, and practicing this kind of mental concentration also wards off boredom.

4. Burn more calories. A typical adult can burn 750 calories or more per hour during moderately paced jumping, according to the National Institute of Health. That’s more than almost any other activity, including jogging or bicycling!

Safety Precautions

1. Check with your doctor. As a precaution, see your doctor before starting this high intensity activity, especially if you’re over 45 or have been inactive for a while. Skipping rope may also need to be avoided in the early stages of injury until your joints are strong enough to handle the impact.

2. Monitor your heart rate. By understanding your target heart rate, you can burn fat more efficiently and avoid injuries. Your maximum heart rate is calculated by subtracting your age from 220. Aim to stay at about 75 to 85 percent of that figure for the most challenging phase of your workout.

3. Choose the correct rope for you. Look for a rope that’s long enough to nearly reach your armpits when you stand on the middle of it. Many beginners find beaded ropes easier to control but plastic, leather and nylon are also good options.

4. Wear the right shoes. Get shoes that absorb shock. Aerobic or cross training shoes with generous cushioning are ideal.

5. Stick to safe surfaces. Rubber mats and wood are better for absorbing impact than concrete or asphalt. Be cautious about skipping rope on carpets because your shoe could stick and cause an ankle injury.

Important Techniques for Your Jump Rope Workout

1. Start off slowly. Lots of people feel awkward at first. Try rehearsing the movements without a rope or focusing on your arms and feet separately until you’re ready to put it all together.

2. Engage in interval training. Alternate between periods of intense jumping and gentler movements. Increase the intensity gradually as your capacity builds up. When you feel fatigued, try swinging the rope at your side while you keep your feet on the floor or march in place.

3. Warm up and cool down. Include a few minutes before and after every session to warm up and cool down in order to condition your heart and avoid dizziness. Finish up with static stretches to augment your flexibility.

4. Use good technique. Proper form protects your joints by lowering the impact level. Keep the rope close to your feet as you lift yourself only about one to two inches off the floor. Allow just the balls of your feet to make contact with the floor. Elbows are kept close to your sides as you turn the rope with your wrists and forearms.

Jumping rope is a very effective exercise that works out your whole body. Check with your doctor if you have any concerns, and be sure to master proper form so you can protect your joints and heart while you burn away calories.

Posts

How to Use Silence to Rejuvenate

Understanding Binge-Eating and Its Treatment

Treat Your Sore Throat With Safe Home Remedies

Weight Loss Strategies For Convenience Eaters

Keep Your Hands Safe and Healthy

Essential Nutrition: Ensure You’re Getting Enough Vitamin D

Sticking to Your Diet at a Buffet

Safety Guidelines for Exercising When You Have a Cold

Is Juice Fasting the Weight Loss Strategy You’ve Been Looking For?

Get Fit Fast by Jumping Rope