Jumping Rope – Benefits and recommendations

Jumping Rope for the Heart

Regular exercise of jumping rope reinforce the cardiovascular system and burn calories with remarkable speed.

According to a study published in the journal PLOS ONE, 10 minutes of jumping rope burn calories comparable wasted in 30 minutes jogging.

Jumping rope is a great cardio workout for weight loss and coordination. 30 minutes of jumping rope, one who weights  about 70 kg will lose an average of 600 kcal , while one who weights  about 100 kilograms would spend more than 800 kcal.

Benefits for the cardiovascular system and overall health – controls blood pressure , increases endurance, improves coordination of limbs and more power will be felt only after 2-3 weeks of regular workouts with about 150 minutes of jumping rope weekly. This time can be divided by 30 minutes per day , 5 days per week .

If 30 minutes a day is too much , the duration of training may be reduced at the expense of intensity . With sessions of 15 minutes a day to achieve the same effect as 30 minutes if the train interval basis. Experts advise compliance with the following cycle : 1 minute slow jumping, followed by 20 seconds and 10 seconds hurried as fast as possible . This cycle was repeated 10 times , followed by a break for 2-3 minutes.

Another way to increase the intensity of your workout is to complicate the element of jumping – instead of once , between the swings of the rope can be hopping twice. If this is too complicated for some beginners, there are other techniques – for each jump knees are lifted as high and close to the chest.

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It Must also be considered the influence of the surface on which the sport is done . It should not be too soft, it slows the speed and jumping can cause the rope to bounce uncontrollably. Rubber flooring in gyms and halls, carpets or soft ground – all are unsuitable for jumping rope . Asphalt and concrete , on the other hand, are too hard – the mechanical stress of landing or unintentionally inevitable crash on its feet too hard earth loaded and worn joints.

The most suitable surfaces for jumping rope are wooden floors, pavements playground and running track at the stadium. They take part by virtue of the landing and provide optimum stability.

Before jumping rope is absolutely essential to warm up for at least 4-5 minutes , and always begins with a few minutes slowly jumping.

VIDEO: Floating Yoga – improving the balance

Paddle Board Yoga or floating yoga practice surfing or other flat object on the water.

This type of yoga combines exercises hot right lately sport paddle boarding and classical yoga.

At the beginning of the course combines 30 minutes rowing one hour performance of the classic yoga asanas.

Usually floating yoga is practiced in shallow water three to four meters. The vessel (board, surfing, etc.) is attached 10 pound, like the anchor to avoid constant movement and better balance yogista.

For more advanced not necessarily add a counterweight , which allows greater expansion and movement of the board during yoga exercises.

Paddle Board Yoga develops the sense of balance , focus on objects , strength and flexibility , stabilize and strengthen different muscle groups .

The fact that this type of yoga practiced in the open air , and in particular in water for a pleasant and relaxing experience. Simultaneously train muscles and senses , which energizes the body and reduces stress.

Rowing , which is part of the floating yoga , in turn resembles a meditation technique helps to achieve complete relaxation , it’s also a good workout for the whole body .

Advantage that yoga is practiced in water is that by fall , the water is much more enjoyable , relaxing and refreshing compared to the floor in the room practicing other types of yoga .

Many thanks for the video of Rachel Brathen!

Never skip your breakfast

In spite of health experts going blue in the face trying to get people to understand the importance of having breakfast, there are thousands who skip the first (and most crucial) meal of the day citing a motley of reasons.

Having a hearty breakfast helps control excess hunger throughout the day. We technically fast overnight while sleeping, forgoing breakfast adds to this fasting period and may disrupt blood sugar balance and insulin output.

Skipping breakfast also triggers bad eating habits during the day, as cravings ensue and quick-fix fast foods are often eaten. Having breakfast boosts metabolism and increases your energy levels throughout the day. When you miss it, your energy is reduced and physical activity levels decline.

An ideal, healthy breakfast A healthy breakfast provides 25 per cent of the total energy and nutrients required by the body. “Ideally, your first meal of the day should comprise a perfect combination of carbohydrates, protein and fibre. Make sure you include fruits, whole grains, berries and and good fats. Opt for light and soft idlis with sambhar, plain dosas with green chutney, milk with cornflakes or wheatflakes, vegetable poha or upma with a milkshake and sprouts. Also, include high fibre fruits like apples, papayas, muskmelons, oranges or watermelons.

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What to avoid in the morning l Processed, deep fried or oily food, preserved meat, left over or junk food, cakes, pastries, and only juices are a no-no. l Avoid refined foods like white rice and white bread. Instead opt for whole wheat bread and cereals. Stay away from deep fried pakodas, puris, samosas, doughnuts, cookies, potato chips, candy bars and sodas. l Food items like vada pav, bhajias, wafers, pizzas and French fries are loaded with fat, salt and calories and have very little fibre — keep them at an arm’s length.

Disadvantages of skipping breakfast Experts say that skipping breakfast may put you on the fast track to weight gain, heart disease, osteoporosis, irritability or mood swings, menstrual irregularity, low energy levels, low memory and hormonal stress. A study shows that people who skipped breakfast developed higher bad LDL cholesterol levels, and were less sensitive to insulin than people who ate breakfast every day. And for those who skip breakfast in a bid to lose weight, you ought to read this. “People who miss breakfast tend to feel fatigued early on in the day and have low concentration levels, affecting their efficiency. Skipping breakfast also decreases metabolic rate making weight loss difficult. Research proves that people who skip breakfast tend to be heavier than people who eat a healthy breakfast. So, if you’re looking forward to losing weight, have a nutritious breakfast to get a healthy start to the day.

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Importance of a healthy breakfast in children and teens The amount of food that a child needs varies according to height, built, gender, and activity levels. “Most kids will usually eat the amount of food that’s right for them, however, it is up to the parents to ensure that their children have the right foods available to choose from. Eating a meal should be both a healthy and an enjoyable occasion — a fact that many parents overlook when planning a meal for growing children. Good eating habits start from home so be a good role model.

Make sure that no one in the house skips breakfast. A glass of milk along with a boiled egg, idli, dosa, a grilled vegetable sandwich, porridge, fresh fruit or a paneer sandwich is good for tweens and teens.

Lugano, Switzerland

Lugano is the biggest city in Ticino, the Italian-speaking part of Switzerland. However, it is not the cantonal capital. (The capital is Bellinzona).

It lies on Lake Lugano, and is surrounded by mountains, including Monte Brè, Monte San Salvatore and the Sighignola. The Italian border lies about 8 km (5 miles) from the centre of town – the suburb of Gandria, now officially part of the city, stretches right up to the frontier.

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In 2003 Lugano merged with its suburbs, creating the much enlarged city of Nuova Lugano. It is now the 8th biggest Swiss city in terms of surface area; it was previously 61st.

Thanks to its surrounding mountains and the lake, and the fact that its situation south of the Alps gives it a milder climate than most of Switzerland, Lugano is a popular holiday destination, and tourism is an important source of income.

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The city is Switzerland’s third biggest financial centre. All the major Swiss banks, as well as a number of private international banks have offices there. Commerce also plays an important role in the city’s economy.

Lugano is the main base for the Università della Svizzera Italiana (the University of Italian-speaking Switzerland), founded in 1996, which also has close links with universities in northern Italy.

It has a small airport at Agno, flying mainly to other Swiss airports. However, a privately run shuttle bus service links it to Milan’s international Malpensa airport. Lugano lies on the railway linking northern Switzerland with Italy via the Gotthard. Locally, funicular railways run from the city to nearby Monte San Salvatore and Monte Brè, and another links the station to the lakeside.

Lugano’s close links with northern Italy are a reflection of Ticino’s membership of the Insubrica euroregion, established in 1995, whose other members are the Italian provinces on the other side of the border.

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History

The name of the city comes from the Latin „lucus”, meaning „sacred forest.” Archaeological finds have shown that the area was settled by Etruscans and Celts. In the ninth century the town was subject to the bishop of Como, who gradually extended his rights there; during the Middle Ages in the complex struggles between Milan and Como, and later between Milan, France and the Swiss Confederates it changed hands several times and came finally under Swiss rule in 1513.

When the French invaded Switzerland in 1798 they abolished the system of subject areas, and created a canton Lugano, which was renamed Ticino in 1803.

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