FitSugar

Michelle Obama Hula-Hoops to Health

FitSugar — Fri, 23 Oct 2009 03:00:36 -0700

The secret to Michelle Obama's slim waist? Hula-hooping! The first lady hosted a Healthy Kids Fair on the White House South Lawn this week to promote her ongoing message that Americans need to get healthy.

Among the attendees were chefs and nutritionists who prepared lunch while also passing along the valuable lesson of healthy eating. Afterward, the kids and Michelle completed an obstacle course, hula-hooped, and tried double-dutch jump rope.

The first lady managed to swivel the hula-hoop around 142 times before it fell!

View 7 Photos ›

Katy Perry Jumps Onstage and Off

FitSugar — Tue, 14 Jul 2009 11:00:29 -0700

Katy Perry looks amazing in her various bikinis. What's her secret? According to a recent interview with Cosmo, her favorite way to exercise is jumping rope. Not only does it burn calories - 295 per 30 minutes - but jumping rope also helps build bone-mineral density and makes your body stronger.

It's a simple and inexpensive way to get your heart rate up; use it as your main form of cardio or to warm up before strength training. Katy even jumps rope as a warmup before shows. Since this little gadget is so portable, you can pack it in your gym bag, suitcase, car, and even your purse and always have a way to get in a good workout.

Get in Gear: Jump Ropes

FitSugar — Tue, 13 Jan 2009 12:00:21 -0800

Whether you're an exercise newbie or a fitness buff, jumping rope is a great option for fun, quick, and effective cardio. Though a jump rope is one of the simplest pieces of equipment available, shopping for one isn't easy because they come in various lengths and the quality can differ depending on materials used.

You'll find that ropes differ in handle size and cord weight; I recommend staying away from ropes made of cloth or leather. Generally, beaded ropes are supposed to give you the best aerobic workout. Speed ropes are the lightest type of rope, but I've found they can be difficult to control when you're a new jumper. I prefer slightly heavier ropes made of plastic.

See some jump rope options and learn how to determine the proper length of your jump rope when you read more.

While standing on the center of the cord, the handle tips should reach your armpits. If the handles are up by your ears, the rope is too long for you! You can also jump with your rope to determine if it's the proper length: If the cord doesn't touch the floor, the rope is too short; if it lands in front of you, it's too long. All of the ropes featured below are adjustable, so you can shorten the ropes if needed.

Travel Tip: Stash a Jump Rope in Your Trunk

FitSugar — Thu, 15 Nov 2007 12:30:00 -0800

It is not uncommon to be driving to your destination this holiday season, which means more time sitting in the car and less time walking or exercising.

One thing that I always make sure to have in my trunk for long car rides is a jump rope. My family tends to stop frequently while on road trips, so at each rest stop I like to do a mini jump-rope session (five minutes or so). Now that I have kids, I bring jump ropes for the girls too, so that they can burn some energy while mommy is burning calories. Plus, then I won't feel so bad indulging in a piece of pie (or two) once I get to my destination.

Fit's Tip: Jessica Simpson got great results from jumping rope, so it's worth a shot!

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Get Motivated: Jump Rope Video

FitSugar — Sun, 04 Nov 2007 02:00:00 -0800

Jumping rope is all the rage these days. It is a quick way to burn some calories! Sugar user EllaBella shared this great music video full of fanciful jump rope moves! I watched it and was so inspired. Hopefully it will get you moving too! So get out your jump ropes and practice your moves!

Jessica Simpson Gets Into It With InStyle

FitSugar — Wed, 17 Oct 2007 23:30:00 -0700

Jessica Simpson shows off her hot bod on the upcoming cover of InStyle. She has been working hard in her workouts with trainer Harley Pasternak, creator of 5-Factor Fitness and Diet Plan. She has managed to tone up her entire body, but maintain her feminine curves. Here's what she had to say about exercise and diet.

On her rope jumping skills: I am not a good jumper, all right? I’m horrible at skipping rope. I can’t get the rhythm of it. And it makes me so darn out of breath. It’s so hard, it kills me. When we do interval training, Harley makes me do six sets of 100 throughout a 45 minute workout. It gets your heart rate up real quick.
On food, dieting and indulgence: I let myself taste what I want. I have a couple of indulgent bites, and then I’m satisfied. I don’t want to say I cheat because that is so annoying – to say that having a piece of bread is cheating. That’s such a bad word when it comes to food. Just eat it! And do an extra mile on the treadmill.

To learn more about the 5-Factor just read more

The 5-Factor Plan is a workout plan as well as a diet. The workout combines both strength and cardio in each session of less than an hour, 5 days a week. You start with 5 minutes on a treadmill, bike or elliptical and finish with a cardio cool down as well. In between warm up and cool down is serious amounts of strength training with dumbbells and a bench or an exercise ball, with bits of cardio added in as well.

The 5-Factor Diet is a fairly uncomplicated regimen of 3 meals and 2 snacks daily, consisting of: low-fat protein, fiber, healthy carbs and fats, and a sugar-free drink with every meal (yep, that could be a diet soda or my beverage of choice - water). The diet also includes a cheat day once a week, just to keep it real. Plus, Pasternak says if you follow his plan you will see results in five weeks.

Bauer-Griffin

Get It Up - Your Heart Rate, That Is: Jumping Rope

FitSugar — Wed, 12 Sep 2007 04:00:00 -0700

Chances are high you jumped rope as a kid and here's a chance to workout with your inner child! Seriously, jumping rope is a great way to get some serious cardio action.

Here's a routine to try, it builds on itself and the changes up in time will keep you interested and your body guessing what is coming next. Timing yourself when you are jumping rope will motivate you to compete with the time. How many jumps can you jump in 30 seconds? See if you can top that number in the next round.

To see the workout, just read more.

Jump time in seconds	Rest time in seconds
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Total Minutes - 16:35

Looking for a longer workout? Add some strength training and repeat the jump rope series.

If you don't have a jump rope, just substitute jumping jacks. Your cardiovascular system won't know the difference.

Fit's Tip: Jumping rope really works your calves so make sure to stretch them after doing a jump rope workout. Here's an easy calf stretch you can do anywhere - all you need is a wall.

Source

Jumping Rope For Fitness Fun!

FitSugar — Tue, 14 Aug 2007 09:30:00 -0700

Remember the summers of your youth, jumping rope on the sidewalk with your friends? Good fun mixed with good exercise that didn't even feel like exercise. I am here to say, it might just be time to put jumping rope back into your fitness routine. It is a major cardio workout with minor costs. Yep, jumping rope will definitely give you bang for your buck.

Here are a few tips from personal trainer to the stars Gunnar Peterson that I just found in his book The Workout.

Rope length: Standing in the middle of the rope, the handles should reach just below your shoulders. If not, adjust accordingly by winding around your hands or finding a longer rope.
Jump small: There is no need to jump more than 2 inches off the floor. Jumping higher puts more stress on your knees and actually burns fewer calories (talk about a lose/lose situation).
Variations: Mix up your jumping pattern to really keep you on your toes! Add jumping side to side in pattern like this will also work your inner and outer thighs:
- Jump center for 5 passes of the rope
- Jump to the left keeping your legs together, and then back to center on the next rope pass
- Stay in the center for a 5 jumps, then jump to the right.

You can purchase The Workout for $12.71 from Amazon.

Source

Green Exercise: Try These Moves With a Jump Rope

FitSugar — Tue, 17 Apr 2007 09:00:00 -0700

I'm sure you all used a jump rope in your junior high gym class, and the idea of picking one up now may seem pretty lame. Let me just say that jumping rope is a great way to get your heart pumping, work on your coordination, your balance, and your agility. It also burns calories beautifully since you're moving your own body weight against gravity. Plus it tones your calves, thighs, back, abs, shoulders, arms, and bum. Jumping also helps to strengthen the bones in your lower body (which is so important for women). All that and it requires no electricity, so it's good for Mother Earth.

So now that you're anxious to start jumping, I have some moves for you to try, so read more.

Jump like you're jogging, with one foot at a time.
Hop on one foot for 10 seconds, then switch to the other foot for 10 seconds, and continue alternating.
Hop with one foot for 10 seconds, while raising your other knee up towards your chest (you have to squeeze it in as tight as you can so the rope doesn't get caught on your knee. You'll feel this move in your abs). Then do the other side.

There's so much more you can do with a jump rope. To see what else read more

Jump rope backwards (this takes coordination).
Move forward while jumping rope.
Jump rope as fast as you can for one minute, then slow down the pace for two minutes, and continue the pattern.
Cross your arms while jumping rope for 30 seconds to stretch your shoulders.
Practice jumping as high as you can and swinging the rope under your feet twice (three times if you're really good).
After you're done jumping, you can use the rope to stretch out your hamstrings. Lie flat on your back, and lift your right leg up into the air. Fold the jump rope in half and take the looped end and wrap it around the back of your ankle. Then pull the other ends of the rope towards you, keeping your right leg straight. After 30 or more seconds, gently release and do the other leg.

Source

Cardio Bits: Burn More Calories During Your Next Workout

FitSugar — Tue, 20 Feb 2007 13:05:00 -0800

I put all this emphasis on not letting your cardio routine get boring, but what about your weight routine?

Try adding little things that you can do in between weight-training sets so that you’re not just standing around wasting up prime cardio burning real estate. These short and fun activities will allow you to keep your heart rate up which means you'll be burning more calories. Some ideas to try:

Jumping jacks
Hopping or skipping in place
Jumping rope
Kicks, front or side
Step-ups, on a bench or step
Jumping on a mini trampoline
Knee lifts, alternating from right to left
Jumping side to side
Mountain climbers
Jabs, alternating from right to left

All it takes is a minute or even 30 seconds. Before you know it you'll have added 5 extra minutes of good calorie burning time to your workout. Easy, right? Now, imagine yourself as the star of your own little aerobics video -- Jane Fonda eat your heart out.

Jump time in seconds	Rest time in seconds
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Jump time in seconds	Rest time in seconds
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Jump time in seconds	Rest time in seconds
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