Studies show that exercising early in the day will make for a more productive workday. For best results, alternate bursts of rapid activity – like running – with a slower activity – like walking – over a 30-minute period. This will give you more energy than going at a steady pace for 45 minutes. Also, try one-minute sets of jumping jacks throughout your day to get the blood flowing and to fight off those mid-day blahs!

Not Just for Kids!

When was the last time you jumped rope? Elementary school? Junior High? Well, maybe it’s time to try it again … because skipping rope isn’t just for kids.  It’s an extremely efficient calorie consuming, fat burning aerobic exercise.  Jumping rope is one of the reasons why boxers are considered the fittest of all athletes. It increases cardio health, physical endurance, coordination and agility while toning your body. Jumping rope can burn up to 1,000 calories per hour. And you can take a jump rope with you and fit in a workout almost anytime or anywhere.

Roping Essentials

It takes very little to get started, other than a good rope and a decent pair of aerobic shoes or cross trainers that have reinforced toes and a lot of cushioning for the balls of the feet.

There are a lot more choices in jump ropes than there were when we were kids. Today’s jump ropes offer choices of materials, grip styles and lengths. Avoid weighted handles, which can become too cumbersome and choose a light-weight, adjustable rope with foam grips that don’t slip in sweaty palms. Because you will get sweaty!

To determine the proper length for you, stand with one foot on the center of the rope and bring both handles together in front of your chest. The handles should reach about chest high.

Basic Do’s and Don’ts

Before getting started, keep the following guidelines in mind:

• Grip the handles lightly.
• Relax your shoulders and keep your elbows close to your body.
• Keep your knees slightly bent.
• Use your wrists to turn the rope, (not your whole arm) and try to keep a smooth arc in the rope.
• Think about your posture … keep your core muscles tight, back straight and head up.
• Keep your jump low to minimize the impact on your knees and ankles.

Make it fun

Once you get the basic jump down, add some variety to keep it fun. Add some kicky music to keep you energized. Get creative with your style … jump backwards, vary your foot work, lift your knees higher or scissor your legs. Rather than totally stopping when you’re tired, twirl the rope from side to side and keep your feet moving by walking in place or stepping side to side. Once you catch your breath, jump back in.

After time, you’ll notice you can jump for longer periods without tiring. And you’ll have more energy for other sports and activities … and just for life in general. And let’s not forget improved muscle tone and a leaner you as your body efficiently burns all those calories and fat!

Fitness Myth: The Longer You Exercise, the More Weight You Lose

You may be surprised to learn that extended periods of aerobic exercise can actually prevent you from losing weight. It’s true that the more you work out, the more you stimulate your body to burn fat. That’s good, of course, but it also increases the production of cortisol, a hormone that increases in the body when it’s under stress and, among other things, causes your body to store fat (especially around the middle).

To optimize your weight loss, limit your exercise sessions to around 45 minutes, making sure to work within your target heart rate zone. You can always work out more, if you like, but for best results, divide your workout sessions so that you only exercise for 45 minutes at a time.

Practice Yoga for a Pain-Free Run

Runners will tell you there’s nothing that compares to the satisfaction you get from running … the sound of your feet hitting the pavement and the regular rhythm of your breathing can send you into a zone that leaves you feeling relaxed, clear-headed and just plain good.

While running provides a great workout for the heart and lungs, the act of running moves the body through a very limited range of motion. Most runners have developed subtle, but potentially harmful, imbalances in the way their feet hit the ground and the way they maintain alignment throughout their stride, which leaves them susceptible to injury.

Adding a yoga practice into your routine can enhance your running experience. Yoga balances the body, improves breathing methods and brings an awareness to your body that can make running more meditative and help prevent injury.

• Balance. Yoga asanas (poses) correct imbalances resulting from high impact training by stretching and strengthening muscles, aligning joints, and improving bone density. A stronger, more flexible body is less susceptible to injury.
• Breath. Intrinsic to yoga is the combination of movement with breath. While running requires breathing out of simple necessity, yoga involves a much more focused awareness of breath and how it affects the body. The deep breathing that is a part of a yoga practice increases lung capacity, which enhances both energy and stamina for a runner as it relaxes the body.
• Mindfulness. The connection between mind, body and breath that is acheived through yoga practice helps runners find a more meditative state while running and a heightened awareness of their bodies. By tuning into the body, a runner is more heedful of alignment and balance which helps prevent injury.

If you’ve never tried yoga and would like to add it to your running routine, sign up for some beginner’s classes at your local yoga studio to learn proper alignment and breathing techniques.  Some studios even offer classes that are designed specifically for runners.  There are also oodles of yoga for runners’ books and dvds to choose from in bookstores and libraries.

A Brief Guide to Common Yoga Styles

Yoga has gone mainstream in the United States. Studios are popping up on every corner, classes are being offered at the “Y”, in health clubs, in adult education programs at your local school, in the park at sunrise, on the beach at sunset.  This is a good thing! Yoga is so very good for you. Researchers continue to discover more ways that a regular practice benefits everyone, no matter how old you are or what physical shape you’re in. But if you’ve never tried yoga, you may not know where to begin. Are you looking to tone up? Stretch out? De-stress?

There are many yoga disciplines to choose from. Each offers something a little different. Here’s a guide to some of the styles that are commonly found in most areas.

Hatha. Hatha yoga is a very general term that encompasses most physical styles of yoga. If you’re looking at a yoga studio’s class schedule and the yoga offered is simply listed as “hatha,” most likely the teacher is offering a combination of several styles listed below.

Vinyasa (also called flow yoga). Vinyasa-style yoga combines a series of flowing postures that are linked together with controlled breathing. Vinyasa is a general term that can be used to describe many different styles, like Ashtanga and Power Yoga. Vinyasa can be somewhat to very intense depending on the instructor. The classes usually involve a series of “Sun Salutations” to warm the body, which are then followed by intense stretching at the end of the class.

Ashtanga (astanga). Vigorous and physically demanding, Ashtanga classes follow a set series of postures (6 in all) that are linked together with breath. Each of the series increases in difficulty but you work at your own pace and advance as you’re able. Alignment and proper form are not priorities as you move through the postures, but breathing is emphasized. Be prepared to sweat.

Power.  Power yoga is the westernized version of Ashtanga yoga. It’s for hard-core fitness enthusiasts who want to increase strength and flexibility while continuing to move. It’s based on Ashtanga yoga postures, but without the set format so that the sessions vary every time. Power yoga is designed to create heat and energy in a very challenging and disciplined workout. This class is not for beginners.

Iyengar.  Iyengar yoga is all about alignment. Unlike vinyasa, each posture is held for a long period to get the full benefit of each stretch. Props, such as blocks and straps, are used to prevent over-stretching and injury.  This is an excellent class for beginners, for anyone recovering from an injury, or for someone who has special needs due to any type of physical impairment. Instructors who teach Iyengar classes must complete a rigorous 2 – 5 year training program for certification.

Restorative. Restorative yoga is all about slowing down and bringing the body back into equilibrium. Studies haveshown that restorative yoga triggers the parasympathetic nervous system, the part of the nervous system that serves to slow the heart rate and stimulate digestion. Its purpose is to soothe and relax.

Bikram. Bikram is a 90 minute class in which 26 sequenced postures are performed twice in a room that is heated to a humid 100-105 degrees Fahrenheit.  The class is designed to warm and stretch your muscles, ligaments and tendons and cleanse the body of toxins through profuse sweating. The class is always the same … there is no variety in the postures.  Bikram is similar to, but not the same as, hot yoga which is a form of Hatha yoga practiced in a heated room.

Anusara. Anusara yoga is an integrated approach to Hatha yoga that is spiritually inspiring as well as grounded in the precise alignment of the physical postures. Classes are taught in a therapeutic way, light-hearted and accessible to students of varying abilities. Props are often used. This is another good option for those recovering from injuries or with special needs.

Kundalini.  Designed to awaken the energy that is stored at the base of the spine and draw it upward through each of the seven chakras, Kundalini incorporates classic yoga postures with breathing techniques, chanting and meditation.  Classes are made up of sequences called “kriyas” which include rapid, repetitive movements and poses that are held for long periods, each combined with breathing in a particular way. Kundalini is challenging both physically and mentally.

I highly recommend trying a variety of classes before deciding which yoga is right for you.  Maybe they all are … vinyasa (flow and stretch) to energize you on Monday, restorative (relaxation) to unwind on Friday and Iyengar (stretch and flexibility) to loosen you up for the weekend!

A few tips to help you get the most out of your workout

If you’re just starting out in your pursuit for fitness, or if you’ve been working out but aren’t seeing the results you hoped for, take note of some common exercise mistakes that can prevent you from getting the most out of your efforts. 

1. Skipping the warm up.  The purpose of a warm-up is to gently prepare the body for the increased stress from the upcoming exercise session. Without this, you’re asking your body to work before the oxygen and blood flow have reached the muscles. A 5-10 minute easy jog, brisk walk, dance around the living room, will warm up your muscles and body temp and help you avoid injury.

2. Getting real with goals. Unrealistic or vague goals can lead to frustration and just plain quitting before really getting started. Try to be realistic about what you can accomplish with your schedule and lifestyle. For instance, it takes 3 1/2 to 4 hours a week of physical activity just to prevent weight gain, so it’s going to take more than that to actually lose pounds.

3. Over-doing it.  A common beginner’s mistake is to start working out too intensely which can result in sore, stiff muscles – or worse, injury.  It’s important to work consistently and gradually progress to avoid injury and make improvements. Start slowly, test the waters, and see what your body can safely handle.

4. Same old, same old.   The same workout week after week not only gets boring, but loses its effectiveness. Muscle confusion is a key concept in gaining and maintaining fitness. Switch it up as much as possible … change from the treadmill to the rowing machine or stair stepper, try a spinning or ashtanga yoga class instead of aerobics.

5. Avoiding strength training.  Many people mistakenly think they need only a cardiovascular exercise program to remain fit. But both men and women, naturally begin to lose muscle mass around the age of 30.  Strength training builds muscles, increases the metabolism, helps prevent osteoporosis and also helps us maintain balance as we age. Keep in mind that muscle weighs more than fat, so as you increase muscle mass, you do burn more calories but you may not see that on the scales at first.

6. Technique is everything. Learning the correct way to exercise is essential to getting results and avoiding injury. Improper form in a lunge or squat can lead to serious knee injuries, lifting weights improperly can lead to back injuries, not using full range of motion while exercising will produce less-than-optimal results. Form matters, so if you’ve never worked out before, it pays to invest in a few sessions with a certified personal trainer.

7. Skipping the cool down.  Just as important as a warm up is the cool down.  Another 5 – 10 minutes at a slowed pace allows your heart rate to return to normal and flushes the built up lactic acid from your system, which helps minimize or prevent muscle soreness. Never come to a sudden stop at the end of your workout.

8. Ignoring hydration. Your muscles need fluid to contract properly, so if you don’t drink enough, you can get muscle spasms or aches. Remember, if you’re thirsty, you’re already somewhat dehydrated. Drink lots of water before, during and after exercise. Sports drinks are unnecessary unless you’re a high intensity athlete working out for hours each day. The average person working out at the gym doesn’t exercise enough to deplete electrolytes and potassium levels. Stick to water.

9. Foregoing the stretch. Stretching allows greater freedom of movement and improved posture, increases physical and mental relaxation, releases muscle tension and soreness, and reduces risk of injury.  However, stretching cold muscles can lead to injury so do your stretching after your workout. Hold each stretch for 20 – 30 seconds and NEVER bounce in the stretch – bouncing increases your risk of straining or pulling the muscle. Stretching is as important to your fitness plan as cardiovascular training and strength training.

10. State of mind. Exercise should be fun, or at least it should feel good — if not during the workout, then when you’re finished. If you think of it as torture, you won’t do it! There are so many choices out there … find the right type of exercise for you, vary what you do each day, have realistic goals (come on … you really didn’t expect to lose 5 pounds in one week, did you?) and it’ll be easier to make the lifestyle change that leads to a long life, healthy body and happy state of mind.

I love yoga.  I’m not very adept at it — I don’t know that I’ll ever be able to do a handstand or the wheel, but I love the way I feel after a practice. My muscles are fatigued, yet I feel limber and strong.   I know I’ve worked every part of my body. But sometimes I want something more relaxing … more soothing, so this morning after my workout and before my shower, I took a few moments to try a restorative yoga pose called Simple Supported Back-bend.

The purpose of this particular asana is to open your shoulders and chest, stretch the lower back, relieve stress, relax your body and renew your energy. You lay with a bolster under the middle of your back, a small towel under your neck and an eye pillow over your eyes.  And then you just sink into the floor and breathe. Mmmmm … simply wonderful.

Restorative Yoga

Restorative yoga is a gentle, therapeutic style of yoga. Props such as pillows, blankets, blocks and sandbags, are used to support the body to deepen the benefits of the poses. It’s a nurturing practice that promotes the effects of conscious relaxation. Judith Lassater, restorative yoga teacher and author of Relax and Renew, writes  “by supporting the body with props, we alternately stimulate and relax the body to move toward balance. Some poses have an overall benefit. Others target an individual part, such as the lungs or heart. All create specific, physiological responses which are beneficial to health and can reduce the effect of stress-related disease.”

Restorative yoga classes are popping up all over the world as its popularity increases.  We’re searching for ways to cope with the stresses and worries of our daily lives. And if that isn’t enough, the media bombards us with news that keeps us in a constant state of fear:  the recession, unemployment, healthcare, terrorism, wars, the energy crisis, global warming and the list goes on.  

Our bodies aren’t built to handle stress for lengthy periods. Stress is the body’s defense mechanism – it’s a physiological response to a life-threatening situation. When we perceive danger, adrenaline is released into our systems — heart rate, blood pressure, mental alertness and muscle tension are increased, while other systems temporarily shut down. When the situation is resolved, the body returns to normal.

In a chronically-stressed state, the body is continuously agitated. Its capacity to heal itself is jeopardized, preventing recovery from an existing illness or injury, or creating a new one, like high blood pressure, ulcers, chronic pain, immune dysfunction, reproductive problems, sleep disorders and depression. In the United States alone, depression affects nearly 1 in 4 people each year, 74.5 million people have high blood pressure and 26.6 million have been diagnosed with heart disease .

Health Benefits

Recent research has proven the many health benefits of practicing restorative yoga.  A study published in Psycho-Oncology showed that ovarian and breast cancer patients who participated in a 10-week program reported a significant reduction in depression and anxiety levels and a marked increase in energy.

A 2007 study of postmenopausal women published in Maturitas Journal found a 30-percent decrease in hot flashes after eight 90-minute restorative yoga classes.

Dr. Herbert Benson, founding President of the Mind Body Medical Institute and Associate Professor of Medicine at Harvard Medical School is the pioneer of mind body medicine. His research has found that relaxation techniques, like meditation, yoga and tai chi, actually change the physiologic and genetic substance of the body. The practice of conscious relaxation breaks the panic-like train of thought that stress induces, causing the brain to change, breathing and heart rate to slow and blood pressure to drop. Any condition of the body that is affected by stress, benefits from these changes.

David Spiegel, M.D., author of Living Beyond Limits, reports “In medicine, we are learning that physical problems, such as high blood pressure and heart disease, can be influenced by psychological interventions, such as relaxation training. Indeed, the Food and Drug Administration issued a report recommending these non-drug approaches as the treatment of choice for milder forms of hypertension. Mind and body are connected and must work together, and this should be a powerful asset in treating medical illness.”

For more information about Restorative Yoga, read Relax and Renew: Restful Yoga for Stressful Times, by Judith Lasater, Ph.D.,P.T. To find a class  near you, visit her website:  http://www.restorativeyogateachers.com/

If you’re like a lot of people, you may have considered meditating but don’t feel you have the time. Or maybe you’ve tried meditating but you can’t seem to get it right … your mind wonders, you can’t sit still or you fall asleep. You just can’t do it! But meditating for short spurts of time can still have benefits.  If you have a minute, you can meditate. It can take just 45 seconds to de-stress and calm your mind.

Before you begin, try this little experiment.  Breathe through your mouth. Note the expansion of your chest and stomach and the speed of the breath.  Now breathe through your nose and notice the difference. As you breathe through your nose, the lungs and diaphragm expand, pulling the air to the bottom of your lungs. By breathing through your nose, the lungs fill more slowly and have more time to extract the oxygen from the air you pull in, so more oxygen is delivered into your bloodstream and into your brain.

Three Deep Breaths

Close your eyes and take three slow, deep breaths, pausing after the inhale and after the exhale. Be sure to exhale completely, but don’t force the breath. Let your diaphragm relax as you breathe in and gently contract as you breathe out. Think only of your breath.

Now open your eyes. Notice how your thoughts have slowed, your mind is calmer and your body, relaxed.

This is so easy and you can do it anywhere at anytime. If you find yourself in a situation that causes stress, pause for three deep breaths — when you’re standing in a long checkout line, or you’re on a deadline at work, or stuck in a traffic jam, (you can do this with your eyes open), or trying to get the kids off to school in the morning … any situation that causes your blood to boil!  Or try practicing Three Deep Breaths once every hour to keep you calm and focused throughout the day.

Of course, this isn’t going to take you into a deep meditative state. But it will give you a clearer, calmer mind. You may find that, as you discover the advantages of this brief mindful practice, you’ll want more! The benefits of meditation are many: improved concentration, deeper levels of relaxation, reduced anxiety, decreased muscle tension and headaches, reduced pre-menstrual syndrome, pain management and an enhanced immune system.

Why not try it right now?

Ever wonder why you’re gaining weight as you age?  It doesn’t seem like you’ve changed your eating habits, so what’s the story?  Yes, you know you should exercise more, but you’ve never exercised regularly and haven’t had a weight problem before.  So why have you slowly been gaining weight? And why is it so hard to lose?

One of the reasons we gain weight as we age is because our metabolism, the rate at which our bodies burn calories, slows down.  It’s estimated that metabolism naturally slows about 5% per decade after age 30.  But why does our metabolism slow?

As we enter our 30s, muscle mass naturally begins to decline and that decline picks up speed as we grow older.  Because lean muscle burns more calories (about 35 a day per lb, while fat burns just 2 calories a day per lb) our metabolic rates begin to slow as muscle mass diminishes. So we require less food to fuel our bodies. Since we continue to eat as we always have, the calories that aren’t used are stored as fat and we gain weight.

Aerobic exercise, of course, will burn calories and help you lose weight, as will dieting.  However, aerobic exercise doesn’t build muscle.  And when you diet without exercise, you not only lose fat, but you lose muscle as well.  So, you still have the problem of losing muscle mass.

There’s only one way to rebuild muscle (or prevent its loss in the first place), and that is with strength training. The good news is that anyone at any age can start a strength training program and begin rebuilding muscle. No, we’re not talking “Arnie Schwarzenegger muscles” … that’s bodybuilding and we’re not going there!

As you increase your lean muscle mass, the speed at which your body burns calories will increase.  Your body will utilize the food you take in more effectively, you’ll find that you can eat more without gaining weight and your muscle to fat ratio will improve, giving you an overall leaner, stronger appearance.  Additionally, resistance training lowers blood pressure, increases stamina and improves balance. Simple daily tasks will become easier. And, for many post-menopausal women, bone density will increase.

Strength training doesn’t require big, costly weight machines or gym memberships. Push ups, squats and lunges are basic strength training exercises that will build muscle and you can do them anywhere. You can use common household items like soup cans or filled water bottles. Dumbbells and toning tubes are inexpensive options for strength training at home.  But if you’ve never trained with weights, you may want to consult with a trainer to get you started with a basic plan and to learn proper form.

A well-rounded fitness program should include aerobic exercise, strength training and flexibility exercise.  Aim for about 30 – 45 minutes of moderate aerobic activity at least 5 days a week (it can be broken down into smaller increments and still be effective), resistance training 3 days a week and include stretching after all your workouts to maintain flexibility.  Vary your activities to keep from becoming bored.  Always check with your doctor before beginning any exercise program, especially if you’re over 40, or have cardiovascular risk factors, such as smoking, high blood pressure, high cholesterol, diabetes or a family history of heart disease.