Posts Tagged ‘high blood pressure’

Less Cardio, Same Results

Tuesday, June 1st, 2010

If you’re like me, then you are tired of using cardio equipment or just jogging for the aerobic portion of your workout.  What if I told you that you can get a great cardio workout and burn a lot of calories, and you will not even need a treadmill?  Well, I am here to tell you that you can through jumping rope. This chart shows the difference in calories burned  for walking, running, and jumping rope based on three different weight groups. You can see that jumping rope burns more calories than running!

150 lbs. 175 lbs. 200 lbs.
Walking-3 mph 225 Cal/Hour 262 Cal/Hour 299 Cal/Hour
Running-12 min mile 544 Cal/Hour 635 Cal/Hour 726 Cal/Hour
Jumping Rope-Moderate 680 Cal/Hour 794 Cal/Hour 907 Cal/Hour
***All are estimates from http://www.acefitness.org/calculators/physical-activity-calorie-calculator.aspx

There are some things you need to know before you begin jumping rope.  First, you need to make sure that you have the correct type and size rope.  A beaded rope for beginners is better because it holds its shape and it is easier to control.  As you progress, moving onto a vinyl rope will be beneficial as it allows for increased speed.  As far as size is concerned, stand on the rope and make sure the handles come to your armpits.  The next important variable is attire.  It is best to wear shorts, but if you do wear pants be careful not to trip on the legs of your pants.  Also, wear proper athletic shoes.  The surface you jump on is last, but certainly not the least factor.  Jumping on the carpet and grass reduces impact on your joints, but can grab onto your shoes and cause you to twist your ankle or knee.  Concrete and blacktop are going to be higher impact on your joints, but will not grab onto your shoes.  Preferably, place a piece of plywood or an exercise mat on the ground for an optimal jumping surface.

When you begin jumping rope, music can be a very helpful tool.  It can help you establish a rhythm, as well as subconsciously dictate your pace.  In most cases, the faster the music, the faster you’ll jump and you won’t even realize it.

If you are just beginning jumping rope or have experience already, but have not done it in a while, here is a workout to start with:

  1. 3 minutes as fast as you can
  2. 1 minute break
  3. 2 minute as fast as you can
  4. 1 minute break
  5. 1 minute as fast as you can
  6. 1 minute break
  7. 45 seconds as fast as you can
  8. 45 second break
  9. 30 seconds as fast as you can

10.  30 second break

11.  15 seconds as fast as you can

12.  Repeat backwards

This routine will give you 15 minutes of good cardiovascular exercise.  Once you have got it down, try and do it twice.  If you are doing resistance training, this would be perfect for a warm-up and for post-workout cardio.

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Eat Healthy at Work

Monday, March 8th, 2010

At some point in time we have all said there is never enough time in the workday, right? So we try to save time by having a cup of coffee for breakfast while we are on the go, a quick bite for lunch at your desk, or snack in between meetings and emails. You may feel like you are saving time and being more productive, but you may be negatively affecting your company’s health along with your own.

A survey of workplace eating habits conducted by the American Dietetic Association and the ConAgra Foods Foundation showed that as work hours increasingly extend past the standard dinner hour, many employees hunger for after-hour meal solutions. Thirty-percent of workers said they head for office vending machines for snacks, and 20 percent say they wander the office looking for foods left over from meetings or office celebrations. Whether you eat left over cake form your co-worker John’s birthday or something from E11 of the vending machine, these options are mostly high-sugar, high-fat snacks with little nutritional value.

Conditions such as high blood pressure and high cholesterol are related to diet and can lead to more serious illnesses such as heart disease. A recent survey showed that employees with high blood pressure miss 67 percent more work than their healthier colleagues. Eating habits are influenced by personal choice, but they are also influenced by our surroundings. So maybe we can learn something from our co-workers other than how to format a word document.

There are many strategies employers can use to promote healthy eating in the work place:

  • Raise Awareness: provide information needed to make healthy choices such as health fairs, display booths with pamphlets, healthy newsletters, or offer on-site health professionals to conduct lunch-n- learn sessions
  • Skill Building: monthly potlucks that encourage heart healthy recipes, set goals to eat healthy
  • Environmental Support: healthy food and beverage options in cafeteria and vending machines, provide a microwave and refrigerator to encourage employees to bring their own food, provide healthy food options at staff meetings

It is common for employees to eat one or more meals or snacks at work. At little or no cost to the employer, it makes sense to promote healthy eating in the workplace. More and more research is starting to show that work place nutrition programs can reduce employee healthcare costs, disability and turnover.

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Why is Physical Fitness Important?

Monday, January 4th, 2010

Would you like to have more energy throughout the day?   Would you like to feel better about yourself? Would you like to eat a cookie and not feel guilty? If these are questions you ask yourself every day, we have the answer; exercise! Yes, just a few minutes a day could lead you to a better quality of life.

Every day, you hear how important physical fitness is for you, but why is it important? And how much exercise do you need to do to see the benefits? There are numerous ways you can be physically active including walking the dog, dancing, biking and even doing household chores. According to the American Heart Association, 30 minutes of moderate-intensity activity most days of the week will show benefits.

Many of us use physical fitness as a method for weight management. No matter what your weight, regular exercise aids in weight loss and maintenance of a healthy weight. And, routine exercise reduces your risk of developing heart disease, diabetes, high blood pressure, and several types of cancer, not to mention it may help reduce lower back pain. Sounds like you will be able to make that round of golf on Saturday!

Want more reasons why exercise is important? How about sleep? People who exercise regularly fall asleep faster and sleep longer compared to those who do not exercise regularly. Being well rested will boost your immune system and you will not have to worry about sick days anymore. Oh yeah, and if you are stressed and in a bad mood, get on the treadmill. Thanks to the chemicals released in the brain during exercise, feelings of depression, stress and anger are thrown by the wayside.

The bottom line is that many problems associated with aging such as disease, increased body fat, and loss of bone mass and strength are due to a sedentary lifestyle. There is no “magic pill” but improving your physical fitness level is the next best thing.

So are you convinced? The first step to any physical fitness plan is to consult with your doctor to make sure you are healthy enough to begin exercising. Next, find an activity you enjoy doing and make exercise a joy and not a burden. We all have one life, why not make the most of it and let exercise help you live a longer and healthier one.

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