Fast weight loss

Skipping rope is no longer just for kids. Rope jumping is considered one of the most effective cardiovascular workouts available for adults. The simple movements can be done by both beginners and advanced exercisers. In addition, the price of a single jump rope makes the workout an affordable option for cash strapped fitness fanatics.

Fitness experts classify jumping rope as an "excellent" fat burner. According to the National Institutes of Health, jumping rope burns approximately 750 calories per hour, which is more than any other traditional workout except running. What's more, you can easily burn additional calories by jumping faster. The faster you jump, the more calories you burn.

Another benefit to rope jumping is its accessibility. Since jump ropes are so lightweight, they can be easily packed in a small bag and taken on the road. They are also compact enough to be stored in any room in your house. Having jump ropes in various rooms means you can exercise whenever you have a few minutes to spare, including when you are in the living room front of the TV.

If you plan to use rope jumping as the main part of your fitness regime be sure you get a decent rope. Fitness experts recommend choosing a jump rope that is comfortable for you. You can choose between speed ropes made out of plastic or other basic models made from leather or nylon. If you don't mind spending a bit more money you could purchase a rope that has a built-in calorie counter, which tells you how many calories you've burned during your workout.

In regards to how long a rope you should get, fitness experts say to use one foot to step on the center of the rope, and then, pull the handles taut. The handles should come up to the middle of your chest. In addition to purchasing a well made rope you should also invest in a good pair of cross training shoes with added cushioning for the balls of your feet.

Once you have the proper equipment you can get jumping. Stick to jumping on grassy areas, an exercise mat, wooden floors, or carpet. Avoid jumping on concrete, which can overwork the joints and body in general.

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In a previous blog I noted that Nordic walking was listed as one of the top exercises for 2009 by leading fitness experts. Since that entry I received a few messages asking whether Nordic walking could be done on dirt trails in addition to traditional paved surfaces or snow. The answer is yes.

Nordic walking poles have special tips that accommodate multiple surfaces. For example, when you are exercising on concrete or hard surfaces you use the end with a rubber "paw" for traction. Then, when you are Nordic walking on dirt, rocky surfaces, ice or snow, you can remove the rubber tip to expose a metal spike that digs into the ground and helps keep you stable.

If you plan to spend the majority of your time Nordic walking on icy or rocky surfaces remember to wear appropriate shoes such as hiking or snow boots. When Nordic walking on sidewalks you can stick with traditional running or walking shoes.

Once you get the hang of the Nordic walking technique, you can tackle a variety of terrain. Just remember to lean slightly forward as you walk and plant the poles in front of your body -next to the foot that is stepping forward. Doing so will help you maintain your balance as you push off the ground and propel forward. Avoid digging into the ground as you move forward. Rather, aim to roll yourself forward and gather momentum while you walk.

When Nordic walking uphill, it's a good idea to increase the length of each step you take and lean into the hill. Conversely, when going downhill, you should shorten your stride, lean slightly back as if you were sitting and use the poles as brakes to slow down. The poles are designed to absorb some of the shock your body takes when you are moving downhill.

Finally, before Nordic walking be sure to warm-up and dress appropriately for the conditions. If you Nordic walking in cold weather, dress in layers, cover your head and hands and bring along water, especially if you plan to be outside for long periods of time.

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It's the first week of the New Year... do you know who's riding your stationary bike?

If you belong to a gym, then you've likely noticed a few new faces strolling around the locker room and several more bodies jostling for your favorite treadmill or elliptical machine. While you may not appreciate the company, the fact is that gym membership spikes during the first couple months of a new year. Some newbies are there to cash in on memberships received as holiday gifts, while others are making good on New Year's resolutions to get fit in 2009.

If you have made a promise to shed weight and improve your health this year, but are not interested in shelling out money for a gym membership (or you simply rather sweat it out alone), then consider the following simple fitness tips that can be done without fancy equipment:

WALK... EVERYWHERE

The weather may not always be conducive to taking a leisurely stroll around your local park, but you can increase your cardio time by making a few simple changes to your daily routine. For example, consider parking your vehicle several blocks away from your office, the store or your place of worship and hoofing it for a few extra minutes per day. Or, get off the bus a couple stops prior to your destination and walk the rest of the way. Another tip: Take the stairs at work, instead of the elevator or escalator.

DON'T JUST SIT THERE

There's nothing wrong with watching your favorite TV shows at night. However, instead of simply lounging on the couch for hours on end, consider walking on a treadmill, riding a stationary bicycle or using a stair climber while catching up on your beloved sitcoms and dramas. Ditto for when the TV is off. Rather than tempt yourself with a nap, play a game of tag with your kids or throw the ball around with your pet. You'd be surprised at how many calories you can burn by spending a few minutes wrestling with your Golden Retriever.

TAKE FITNESS BREAKS

Instead of taking a cigarette or coffee break, consider walking around your office or completing a series of desk exercises. At home, make a list of gardening chores or minor repair work that needs tending to and complete the tasks whenever you feel the urge to snack.

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