Diabetes Is The #7 Killer In Our Nation: Are you informed?

Diabetes runs in my family.  My father has Type II-turned-into-Type I, which means that if he started with Type I, his body never produced insulin in the first place.  But he started with Type II, did not watch his diet and his insulin went from producing to non-producing over the years.  Every day, at least three times a day, he pricks his finger to test his blood sugar levels.  We chart it in a book, because he could easily slide into a diabetic coma if we don't track his numbers. It is expensive for the testing supplies and I know that my dad just thinks it is highly annoying to do, even though the testing is what helps keep him at a 'normal' level of blood sugar and essentially, alive and kicking.





Diabetes, according to the CDC, is the #7 killer in the U.S. and one of the leading causes of high insurance costs for companies across the nation.  The statistics are staggering on how one disease is affecting our health care system and our overall health. The main cause of diabetes is obesity and being overweight.

Diabetes Is Killing Our Nation

• Currently, 65% of US adults age 20 years and older are overweight and 31% are obese.
• Being overweight dramatically increases the likelihood of having at least 1 chronic disease, including type 2 diabetes.
• 1 out of 3 babies born in 2000 will develop diabetes.
• If trends continue, we may see the first generation that will have a shorter life expectancy than their parents.

Every day in the United States, diabetes causes an 

estimated:

• 225 amputations.
• 117 people to start therapy for end-stage kidney disease.
• 33 to 66 people to lose their eyesight.

During the past 20 years, there has been a dramatic

 increase in obesity in the United States:

• Today, more than 66% of adults are either overweight or obese.
• This trend is expected to increase as our nation grows older and larger.
• As the number of obese Americans increases, so does their risk for chronic diseases like diabetes.

The statistics on how our healthcare system is overloaded with the costs of obesity and diabetes is staggering:

Diabetes Is Killing Our Healthcare System

Diabetes is debilitating to our health and economy:

• Diabetes is a major risk factor for developing cardiovascular disease.
• This chronic disease costs our healthcare system $174 billion per year.
• Roughly $116 billion go toward direct medical costs such as care and treatment.
• About $58 billion is due to indirect costs such as lost days at work and disability.
• In America, our healthcare system benefits from treating the many complications of chronic diseases like diabetes—not from controlling them.
• The human cost of an amputation is traumatic. It is also expensive. Such a procedure can cost more than $30,000.
• Insurers tend to cover costly procedures like amputations.
• Insurers are less likely to pay $150 for a visit to the podiatrist. This visit could prevent foot–related ailments of diabetes.

It is not uncommon for people with diabetes to experience

 problems getting services reimbursed that help manage their

disease. An example is nutritional counseling. This service 

might cost as little as $75.  Insurers will cover more serious

 complications of the disease, such as $315 for a single 

dialysis session.

(Statistics provided by http://www.forahealthieramerica.com/ds/staggering-costs-of-diabetes.html)

I wanted to post these statistics to show how much we put into REACTIVE services-the services we pay for when we get sick, opposed to PREVENTATIVE services that we should invest into so we aren't stuck with high health costs.

The irony to the blog is that I am posting it on Halloween, one of the leading 'candy-eating' days during the year.  The sugar spike that comes with eating all of that candy can be detrimental to many who aren't aware that they have the disease.  Everything in moderation is a good rule-of-thumb when Halloween candy is available to munch on.

I wish I knew more about this when my father was diagnosed with Diabetes.  It has been an ugly disease to work with and it affects his every day living.  If posting this blog can help one person to help in prevention to themselves or someone they love, then it is worth it the time writing it.

Emotions: How Do YOU Handle Them?

Emotions are something I haven't really addressed here on Health Infusion.  When I think of wellness and health, main topics that pop up first are fitness, nutrition, well-being, mental health...but emotional health is a vital part of being able to handle all of the above mentioned topics.  In fact your emotional health is many times the driver in the car of wellness.


Emotions dictate essentially if your needs are or are not being met.  If you are happy about your life, and you have warm fuzzies inside of you, that need is being met.  If you are lonely or sad, the need to connect with others is not being satisfied.

Our feelings are our emotional needs being expressed. Our facial 'expressions' is one way of how we communicate with one another.  Just watching a person's face can tell you volumes of how they are feeling: joy, pain, anger, frustration, grief, surprise.


Body language is another way to show our emotional needs.
If a person is joyful, their body language is usually very open 


    and inviting.  If one is experiencing grief or sorrow, their body is usually closed, arms crossed in front of them, they are hiding their facing and curling into a ball.


Emotions and feelings facilitate the need for respect, acceptance and understanding, basic needs for all human beings.  How frustrating is it when trying to hold an important conversation, expressing how you feel about something, and the person you are talking to doesn't emote any expressions indicating how they are feeling?  You feel disrespected, misunderstood, or possibly pushed away because they are not, or will not, accept what you are trying to convey.


Emotions are what connect people together.  Feelings unite us.  When you feel the same as another, there is a compatibility, and understanding that someone cares. You may feel loved.


So how do YOU handle your emotions?

We all know individuals who fill both sides of the emotional spectrum when it comes to handling them.  Some people internalize their feelings and don't show any emotion at all.  Others fly off the handle at the mention of anything that can be considered emotional-an accident, death, relationship breakup, etc.  Where do you lie and how do you deal with it?


Do you ask yourself how you feel about something? Is the feeling healthy and is it how you want to feel?  Maybe by consciously 'checking in' on your emotions, you could handle a situation better, talk with a friend in a healthier frame of mind, or stop yourself from overreacting. 


Emotions are a powerful tool that really control the underlying side of why we do what we do in our lives. So take the time to check into your emotional being and ask yourself if you handle your emotions in the healthiest way possible. You might discover something about yourself you didn't know-that you can make positive changes for you and others through your exploration. Now get to feeling emotionally healthy! :-)

What's the Connection Between Mind and Body?

There is an Indian Belief that everyone is in a house of four rooms: A 

physical, a mental, an emotional and a spiritual. Most of us tend to live in 

one room most of the time, but unless we go into every room everyday, 

even if only to keep it aired, we are not complete. 

~Rumer Godden (House of Four Rooms)

I've been on a mindful journey lately. I have always been a physical being, and being an expert in health and wellness is a reflection of that.  But as I've lived my life, I've learned how important it is to not only keep your body healthy, but to work on the mind as well. 

So today I went on a jog/hike up in the hills near my home. I know for me, to think clearly, I need to move.  And when I move, I tend not to think about the day-to-day chores that need to be accomplished, but about the things I am grateful for and what and who I want to be as I 'grow up'.

One of the things I want to understand is the full connection between Mind and Body.

I had a friend let me borrow 'The Secret' to watch and one of the golden nuggets I gleaned from it was this quote from Bob Proctor, a philospher, summarizing the video: 

"Mind is movement and your body is a manifestation of that movement." 

I LOVE THIS.  

I've always viewed the body as a machine, being controlled by the brain through neuromuscular pulses running down our muscles to make them move the way we want them to move in a voluntary manner. The brain was just the signal outputter, but the body was the actual movement.

But to view the brain as the MOVEMENT ITSELF fascinates me. Our thoughts-conscious and subconcious, creates energy to make us move.  And that is done through our thinking processes where we only use 5-10% of our brains.

IMAGINE potentially using all of our brain power in the quest to move the way we want to move.  What would we be able to accomplish?  How fast could we run?  How strong could we be?How high could we fly?  :-)

There have been studies done where athletes were hooked to brain wave measurement machines and they were asked to go through a workout of their specific sport mindfully. Scientists found that the same muscle fibers fired in the same sequence through visualization  as well as through their physical movement. INCREDIBLE.

So as you start your workouts, start with visualizing what you see yourself doing, how hard you will be working, what the results will be when you finish.

And this visualization can be applicable to any aspect in your life.  Your home, your work, your family-the sky's the limit! 

So as you enter this weekend, be sure to mentally see what you can physically do.  There just is no greater connection to be able to achieve your goals. Go for it!  You can do it!  :-)

Personal Musings From A Corporate Personal Trainer...

I have been in the health and fitness industry for over 21 years now and it has been a wild ride (which is really amazing since I'm only 29.....Yeah, right!).  I love that I have never tired of its changing tides and am continually inspired by it.  I was a trainer before certifications were required and also taught group fitness classes for over 17 years.  It is a constant learning environment where every person you train or connect with teaches you something new.  I have seen this industry change drastically in the last two decades, especially in the stereotyping of it.  


Training has evolved from just 'getting a client in shape' to specialized fields in Sports Specific training, Weight Loss and Management, Functional Motion, Post Rehabilitation, Senior programs, Children's programs, working hand-in-hand with Physical Therapists, Occupational Therapists, and Doctors, and training employees through Corporate Wellness, just to name a few.




So WHY am I telling you all this?


Because this is what I am passionate about.  I am a corporate wellness specialist because of my years of training.  I love what I do.  I love the material, the people I work with and the companies who hire me to increase their employee's level of wellness.  I feel so blessed to find my niche in this field and am lately feeling inspired to grow this niche in my local community in Spokane, WA, as well as nationally.  


If you read this today, give a shout of thanks to your support systems in your life for what you have and for the job you perform. Hopefully you are as passionate as I am about what you do.


I am writing my musings today, in the role of a personal trainer, in hopes of inspiring you to follow your passion and take care of your health. If you don't have your health, you don't have much else.


If your company needs some healthy infusion of inspiration and  wellness, I'm your gal.  Contact me.  


live with intention.
walk to the edge.
listen hard.
practice wellness.
play with abandon.
laugh.
choose with no regret.
continue to learn.
appreciate your friends.
do what you love.
live as if this is all there is
                                           ~mary ann radmacher








~Merri Lou Franzella

Functional Training-The 'Core' of Core Exercise

Functional Training is a term that has been thrown a bit haphazardly into the athletic arena.  Maybe you have heard of it at your physical therapist's office, or read about it in a fitness magazine.  It is a term that can be used in different settings, from rehabilitation to high-level sports-specific conditioning.
But the essence of functional training is to train your 'core'.  It is the 'core' of core exercise.


The definition of functional training (FT) is long and diverse, so here is a summary:


FT is using specific motions of the body, keeping feet on the ground (ground forces), moving in multi-planes of motion, practicing balance, proprioception, and stability, often while on an unstable surface.  This means controlling and directing our body mass on its own, with no machines to help or hang on to.


A great example of a FT motion would be a free squat.  A squat is a motion that we use many times per day and probably don't even know we are using it.  How many times a day do you get up and sit down in a chair?  If you do not use any hands to sit down squarely or get up, you are squatting.  This is considered a 'daily living activity' (DLA's).  By not using any stabilizing external objects (i.e., handles, chair arms, desks), your core has to stabilize to perform the motion.


If you use unstable surfaces or equipment, that can also assist in helping with a free squat.  Here is a link with some great examples: http://exercise.about.com/od/lowerbodyworkouts/ig/Lower-Body-Exercise-Photos/

Other types of functional motion for strengthening your core include lunges, push ups and planks. These are essential building blocks for your exercise regimen.


By performing these functional motions, your core strength, balance and proprioception will improve with practice.  


If you have any further questions, please leave a comment and I would be happy to answer them for you.  Now go strengthen that core and get your Wellness on!

Is It Almost Here? Winter Sport Season! Are You Conditioned For It?

September is one of my favorite times of year.  It is a month that is transitional for many people when it comes to their exercise routines.  With September, comes the change of seasons, sometimes staying warm, (an 'Indian' summer) until the very end, or it can a bring on the chill of Autumn in the turn of just a couple days.


With the turning of the seasons comes the change up of workout routines.  If you are one who enjoys outdoor activities, especially cold weather activities, then the time has come to start conditioning for ski, snowboarding and snowshoe season.  Give yourself a good 4-6 weeks of consistent stretching, strength training, plyometrics, and cardio conditioning to be at peak performance for the slopes.


In my research, I found a great article written by Kathleen Leopardi-Anderson, CSCS, through NSCA (National Sports Conditioning Association).  
http://www.nsca-lift.org/perform/articles/03015.pdf     


She has put together some effective, specific exercises for your winter sport activities.  This is a great article to print out and put on your fridge for further reference.


If there are any questions on this article, feel free to leave them for me in the 'Comment' section down below my blog.


Now go get your wellness on and start your conditioning! :-)

The Seven Sins of Becoming Overweight

Most people who pack on extra pounds didn't get there overnight. It usually takes years of unhealthy habits which can be hard to overcome. Here are seven common bad habits (sins) that can contribute to weight gain and what you can do to avoid them:

1. They don't exercise regularly.

The general recommendation of trainers is a two to three cardio sessions per week of 20 to 45 minutes and two to three resistance training sessions per week of 30 to 45 minutes. Resistance training and weight bearing exercises will build muscle that help burn fat.

2. They eat most of their meals out.

"Restaurant portions are enormous and most of us were brought up to belong to the clean plate club," says LouAnn Frisch, a dietitian in Portland, Oregon. She says that Mexican and Chinese restaurants probably have the highest calorie meals, but if you must eat out: "Thai and Vietnamese foods are better. Pho soups and won-ton soups are great choices." [Pho, pronounced "fa," is a Vietnamese soup that's usually made with beef.]

3. They always eat a second portion.

"It really does take 20 minutes for your brain to catch up with your stomach. But most people consume high amounts of food in 20 minutes," says Frisch. She acknowledges that it's difficult to slow down, but suggests putting less food on your plate and skipping seconds.

4. They avoid even light activity.

The little things add up.  Instead of sitting at your desk all day, take some breaks and walk around.  Get outside and do a lap around your building.  Stability balls are great to sit on and are made to fit behind a desk. Alternate between sitting on a ball and a chair during your work day. Stability balls naturally force you to sit up straight, which helps improve your posture, which in turn can burn more calories while you are sitting.  Every little bit helps.

5. They never turn down sweets.

Frisch doesn't recommend cutting out sweets completely, just cutting down on them: "If you need chocolate, have some. Not a lot, just some. But savor it and be happy with a small portion."

6. They eat even when they're not hungry.

"Eating is a physiologically and psychologically satisfying, mood-altering experience. Most people eat, not because they are hungry, but for other reasons," says Frisch. Learn what triggers you to eat and healthier ways to reward yourself or brighten your mood.

7. They skip meals.

Researchers from the University of Massachusetts Medical School found that skipping meals can play a role in obesity. Eating fewer, larger meals may cause insulin to spike, which triggers hunger and could cause more blood sugar to be stored as fat. The study found that people who eat several, smaller meals were less likely to be obese. Overweight people may find it difficult initially to overcome their bad habits, but the results of better eating and exercise habits are very rewarding.

Sources:
American Cancer Society "Eating Patterns Linked to Obesity."
Louann Frisch RD, a Portland, Oregon dietitian who specializes in weight loss.

This information and other information on this site is intended for general reference purposes only and is not intended to address specific medical conditions. This information is not a substitute for professional medical advice or a medical exam. Prior to participating in any exercise program or activity, you should seek the advice of your physician or other qualified health professional. No information on this site should be used to diagnose, treat, cure or prevent any medical condition. 

Health Infusion: Core Strength-Work That Middle!

Health Infusion: Core Strength-Work That Middle!: Core Strength-an essential to perform in your workouts and imperative to efficient movement function. If your core isn't strong, injuries a...

Core Strength-Work That Middle!

Core Strength-an essential to perform in your workouts and imperative to efficient movement function.  If your core isn't strong, injuries are bound to occur, especially as the chain of movement is moved to your joints.  


When referring to the 'core' the reference is not to the '6-pack' of abs that many people  are driven to have, but more to the deep set of muscles that lie within the abdominals and the back.  These set of muscles attach more specifically to your pelvis and spine and work on movements such as flexion, extension and rotation of your mid-section.


Why are these muscles so important to keep strengthened?  Because they stabilize and provide balance to our daily living activities and beyond.  From picking up pieces of equipment at work or the gym, core strengthening is essential for prevention of injuries.


There is some great equipment that can be used at home or the gym to work on your balance and strength.  By using equipment that provides an unstable surface,  your body on that equipment is forced to work against gravity and balance so it won't fall off.  Some of my favorites pieces of equipment are (linked descriptions are attached):


Stability Ball http://exercise.about.com/cs/exercisegear/a/exerciseball.htm
BOSU Trainer http://exercise.about.com/cs/exercisegear/a/bosu.htm
Foam Roller  http://exercise.about.com/library/blfoamrollerworkout.htm
Wobble Boards  http://exercise.about.com/gi/o.htm?


Yoga and Pilates are also a great class to take for core strengthening.  


Take the time to incorporate these pieces of equipment into your exercise routine for a great change-up from performing just 'ab' exercises such as crunches.  Your benefit will be greater and your body happier!

The Down-Low on Running Injuries: What You Need To Know

While summer is still here, it is a great time to get outside and run.  But there are some important precautions you should take to help prevent injury.


#1)  Buy GOOD SHOES.  Protect your feet at all times with comfortable, supportive shoes.


#2)  STRETCH.  A bit of stretching (not overstretching) before and after a run will save a lot of foot and leg ache later on.


#3)  PACE YOURSELF.  Don't overdo it.  Start with a comfortable pace and distance.  Maybe 1/2 a mile to start for the first couple of times and then increase your distance gradually.  Time yourself and see if there is an improvement on the distance ran.  It's a fun way to track your progress.


NOW.  If injuries do occur, there are some steps to take.  In my research, I found a fantastic article put out by IDEA Health and Fitness Association which couldn't be better written.  


Take a moment to read and use this great information.  Here is the link:  http://www.ideafit.com/fitness-library/understanding-running-injuries-fitness-handout  There is a place to even download the PDF if you want to keep the information.


Go enjoy your run! :-)

Indoor Cycling Class Essentials

Looking at taking a 'spinning' class?  Great Idea!  Spinning (a trademarked name, by the way) is an ideal choice for starting up a cardiovascular program indoors.  It is a great way to jump start a morning routine, take a mental break from work in the noon hour or decompress in the evening with a cool down ride.  If it's your first class, no worries!  Arrive early, let the spin instructor know it is your first time and let them help you set up properly on the bike.

As with any new cardiovascular routine, it is important to check with your doctor to make sure that you are in good health to get started, as indoor cycling classes often climb in intensity.  Most classes are usually taught in intervals, beginning with an easy spin, and gradually progressing to a higher intensity level. 

Spinning classes are instructor-led which separates indoor cycling from riding a standard stationary bike. An effective spinning instructor will lead class rides as a team unit, and should be able to push you to set personal and class goals to become a more efficient rider and become fit at the same time.

Indoor Cycling - Burn Those Calories While Setting Your Pace

Feel the caloric burn! The average person will burn anywhere from 400 to 600 calories participating in a spinning class lasting approximately 45-50 minutes, depending on the resistance set on the bike and the intensity level the instructor and you have set for yourself.   

Concerned about if you can keep up with the other participants in class?  Nothing to be concerned about, as the class allows you to tailor the intensity specifically to your fitness level. Newbies are coached to begin at an easy level to ease into class format and learn to eventually move up in speed and resistance. Participants who are seasoned will usually push themselves to reach new goals.

Courtesy of  Livestrong.com

Bike Positioning-Proper Adjustment and Using The Right Gear


Positioning your bike is imperative so as not to create injuries.   Have your instructor help you you if you have questions.


1)  Seating:  Adjust the seat forward or backward to make sure your kneecap is aligned with your mid-foot while knee is bent at 90 degrees, as well as when the foot is at the bottom of the stroke, your knee should be slightly bent.  


2) Adjust your handlebars so they are a couple of notches above the height of the seat.




Be comfortable on the seat.  What you wear will make a difference-heavy sweats or shorts will probably rub inner thighs and make it very uncomfortable for that hour.  Wear spandex for comfort-ideally bicycle shorts with padding on the backside for protecting the bum from becoming too sore. Padded gloves can help for the hands, and wearing a heart rate monitor is a fantastic way of keeping track of where your target heart rate range is during the ride.




One of the best parts of indoor cycling is not just the physical aspect of the ride, but the mental aspect as well.  Be prepared to visualize where you will be riding, adjusting your flywheel to resistances that coincide with uphill climbs, downhill sprints, and faster spins on flat terrain.  


The most important part of indoor cycling, it is FUN!  Try something new and go for it!  You  won't be disappointed.

Be In The Swim-What's Your Swimming IQ?

When it comes to exercise, there are essentially two elements that one works out in.  Obviously, AIR (Duh!), but the other is water.  And water is a whole different ballgame to exercise in.  Your body has to adapt to temperature, buoyancy and the reality of pushing through a substance. To push through that water is what were affectionately call 'swimming'.  Although, sometimes the way one strokes through the water isn't called that (can we say 'doggy paddle?) :-)  


Swimming has been around a very long time, dating back to Egyptian times where clay tablets were found with figures performing the crawl stroke in 4000BC.  Organized swimming started around the 1800's and was added to the modern Olympic Games in Athens in 1896.


The strokes of swimming have evolved greatly over the last 150 years.  When swimming for time or distance, it is important to be pushing water, not air (in the form of bubbles) for maximum benefit.  The way you move through the water efficiently is critical, especially when competing.  The top strokes used in swimming are breaststroke, backstroke, butterfly and crawl (freestyle). The breaststroke and butterfly are more difficult to execute than the backstroke and crawl. One tip is to keep your fingers closed through any stroke so as to catch and push more water through for speed and efficiency.  Another tip is when your hands enter the water on any of those strokes, so execute a slight S curve through the water-it has been shown to improve efficiency of propulsion.


Swimming is a highly effective way to burn calories, as well as build strength and endurance, especially cardiovascular endurance. "Swimming burns lots of calories, anywhere from 500-650 per hour depending on how efficiently you swim (you burn more flopping around than swimming cleanly!) and how buoyant you are (the more body fat you have, the more you float and the fewer calories it takes to swim). Very early and original research on swimming and calorie expenditure showed that swimming, regardless of the stroke, burned about 89% of the calories burned during running and 97% of the calories burned during cycling for the same time period. Stated another way, swimming burns about 11% fewer calories than running but only 3% fewer calories than biking. One important caveat about this data is that calorie expenditure is dependent on the intensity of exercise, and so it's entirely possible to burn more calories swimming than running in the same period of time as long as you swim hard enough, and particularly so if compared to running at light intensity." (http://www.medicinenet.com/swimming)


The really positive aspect to swimming is that it is low-impact on the joints, which is ideal for people who have arthritis or are in rehabilitation with an injury.  Because of the ease on the joints, one can still build muscle mass and increase their cardiovascular endurance without the   impact and stress on joints from exercising on land.


The best part is that swimming is what I call a 'lifetime' skill.  It is a skill that is normally taught as a child and can be used until one reaches the age of 100 or more.  In fact, there is a swimming category for 100-104-year-old age group in the United States Masters Swimming Program!  


In conclusion, swimming is an amazing activity to add to a regimen of weight-bearing exercises.  With such great benefits, get started today at your local athletic club or YMCA.

Athletic/Running Shoes: Do You Have The Right Shoe For You?

Hi Everyone!


I don't know about you, but it is almost time for new athletic shoes with the summer winding down and the arrival of fall.  There is a difference between an 'athletic' shoe and a 'running shoe'.  An athletic shoe is made more for cross-training type of activities-gym workouts, aerobic classes, etc.  A running shoe is specifically  made for someone who wants to run distances of a few miles or more.


How stable and rigid your shoe is going to make a world of difference on how your feet will feel.  There are three main points when checking out shoes (whether they are new or you have had them a while) to determine Motion Control and Anti-Pronation.  (Pronation is when your foot strikes down through the heel and rolls through the big toe on your stride-every person strikes differently) 




1) Torsional Rigidity


The best test to do for Torsional Rigidity is to twist the middle of the shoe back and forth.  If it twists easily, the midfoot is worn out and it is time for a new shoe.  It should not be able to flex in the middle.


2)  Heel Counter Rigidity


How to test for a rigid/stiff heel counter is to grab the heel of your shoe right at the line of the foam ridge and squeeze.  If it caves in, that is a 'soft' heel counter and shows that the shoe is worn and not supporting your foot.  If it is rigid, the shoe is still great to use.


3) Flexion Stability


Flexion in your foot is how far your foot can stretch upward lifting your toes.  In your shoes, if the toe of the shoe can flex back into the tongue, then the flexion in the midfoot in poor.  There should be some flexion, but the shoe should still be a bit stiff for stability.


Also look at the bottom of your shoes to see how you wear down the rubber soles.  If the nubs on the bottom are almost or worn flat, then it is time to get new sneakers.


I am also  providing a link for a great video explaining the differences between running shoes and what to look for: http://www.youtube.com/watch?v=PYZavvHHJzA&feature=related.


I am happy to answer any questions you have!  Enjoy your activities!


~Merri Lou Franzella
TransWellness

Shoe Talk: Three Types Of Running Shoes

Jumpin' Jack Flash! Jump Ropes Rock!

What conjures up in your mind when you hear "jump rope"?  My first image is of my elementary school playground with a plastic beaded rope singsonging jump rope rhymes with friends.  What we didn't know as kids was actually how healthy jump roping can be as an adult.

Some cool facts about jump ropes:


History researchers can date jump roping back to around 1600 B.C. where  materials such as bamboo and vines were used;


*It is used frequently in martial arts and in sports conditioning;


*It is a myth that jump roping is a high-impact exercise-actually it is considered low-impact if performed correctly and with the correct length of rope, (which I will address below);


*Jump roping is a highly effective form of cardiovascular exercise.  It doesn't take too long to raise your heart rate into a training heart rate zone!


So now your interest in piqued, let's get you a rope and get started:
Q & A:

Q:  How do I know how long the jump rope should be for my height? 

A:  When looking for a rope, measure by standing on the rope and making sure the handles reach right to your armpits.  That is a great way to make sure it the right length for you.


Q:  How fast should I jump?


A:  Jumping should be done in a rhythmic fashion.  Skipping rope is when you jump twice in between rope rotations.  Jumping rope is single jumps per rotation.  Jumping to music is helpful when it comes to speed. Here are some examples of songs that are set to bpm's for a rhythmic workout (www.jumpnrope.com):

The below BPM chart is a novice – intermediates chart to refer to for burning calories or when putting together a warm-up or jumping regimen.

BPM Reference Warm-up 140-150 Jump (Pointer Sisters) Conditioning/Tricks 150-160 RocknRoll All Night (Kiss) Interals/Speed Steps 190-200 Rock Around the Clock (Bill Haley & His Comets) Cool Down 140-150 Jump (Pointer Sisters)

According to research jump rope for a minimum of five minutes a day can improve physical fitness and when you build to ten minutes of nonstop jumping at 120 RPMs it can provide the same benefits as the following:

• 30 minutes of jogging
• 2 sets of tennis singles
• 30 minutes of racquet and handball playing
• 720 yards of swimming 
• 18 holes of golf www.jumpropeinstitute.com

Burn baby, Burn!
Jumping rope can burn up to 1000 calories per hour, making it one of the most efficient workouts possible. Jumping rope for just 10 minutes at 120 bpm burns 100 calories! If you jump up in the 140 – 150 bpm warm up range you are now burning up to 150 – 200 calories in just 10 minutes. Jumping rope for 10 minutes is also a cardio equivalent to running an 8/min mile – test it out, you tell us if jumping for 10 was less impactful for your joints and knees.

Cross training with ropes
Jumping rope tones muscles in the entire body. It helps to develop long, lean muscles in all major muscle groups, both upper and lower. Jumping rope also optimizes cardiovascular conditioning and maximizes athletic skills by combining coordination, agility, timing, and endurance.

Athletes looking to cross train in their sport, look no further. Jump rope can offer you the following benefits for your sport.
Wrestling – cardio, stamina, coordination
Boxing – cardio, stamina, quick twitch, light on your feet, strong core
Basketball – cardio, increased reaction time, overall core strength,
Runner/triathletes – cardio, stamina, increase cadence, overall core strength
Soccer – cardio, stamina, eye/feet coordination, strength
Football – cardio, strength, quick twitch, strengthens bones
Softball/Baseball – quick twitch, shoulder strength, overall core strength

Good bones and happy bodies
Jumping rope strengthens bones by stressing the skeletal system. And because you hop only a few inches off the ground and your feet easily absorb the impact, it's gentle on the joints. Jumping in general has been proven to cause people to feel “happy” and has been known to cause many smiles on those who practice it. (www.jumpnrope.com)


The more you practice, the better you get, so grab a rope today and become a Jumpin' Jack Flash! :-)