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Jumping rope isn't rocket science but you may not know exactly what to do for a good jump rope workout. Just follow these simple steps and you will have an excellent formula for burning fat fast.
Before you get started, you want to do the following:
1. Get a good rope
2. Find a shock absorbent surface such as a wood floor, gym mat, outdoor track or tennis court to jump on. Jumping on concrete is bad for your joints.
3. Make sure to have good shoes or cross-trainers with plenty of cushioning for your feet.
4. Have a watch or timer that you can see clearly so you can time yourself.
5. Have some fun music to jump to so you can stay motivated... ipod, radio, or tv all work fine.
6. Realize that jumping rope does take some coordination. Don't give up. The more you practice the better you will get!
1. Warm Up
Warming up is very important when you exercise. It makes your heart rate raise at a gradual pace which allows your muscles time to adjust and not get overworked suddenly. This will help prevent muscle cramps, shin splints, and (hopefully) being terribly sore after the workout.
All you need to do for a good warm up is a slow and steady exercise, like walking, stepping side to side, or dancing. Anything that you can start out doing slowly and gradually increase your speed is a good warm-up.
After doing your warm up exercise for a few minutes, it is a good idea to stretch out all of your muscles. Your whole warm up can take as little as 3-5 minutes depending on how long you plan to exercise for. The idea is to start your heart pumping without overdoing it.
2. The Workout
For the best jump rope workout you want to jump rope in intervals. Start by doing a test to see how long you can comfortably jump for. If it is 20 seconds then jump for 20 seconds and rest for 40. If it is 3 minutes then jump for three minutes and rest for one minute. The amount of rest will depend on your fitness level. Try to jump for longer periods each time while decreasing the rest time between intervals. If you can only jump rope ten times and then need to take a break, then that's what you should start off by doing. But don't push yourself to the point of exhaustion.
For jumping style start by running or hopping in place with the rope. You remain stationary and lift up your knees with each turn of the rope. This is an easy beginners style. Don't try to jump as high as you can on every jump. This is counterproductive and will tire you out quickly. You should be on the balls of your feet, twirling the rope quickly, while only getting an inch or two off the ground.
3. Add Variety
As you become used to the movement and to exercise, your fitness jump rope workout will become easier. You need to adjust your workout to keep it effective. Jump rope using high knees, moving forward and backwards, or side to side and continue this for five minutes. Some other jump rope exercises include "boxing step" (which involves bouncing on one foot for a few passes of the rope and then swapping feet and bouncing on the other for a few more) and "double unders" (where you pass the rope two times under your feet in a single jump).
So there you have it. Remember to keep at it. At first a jump rope workout may seem difficult and you may trip over the rope or hit yourself in the head. Don't get discouraged. In a few weeks you will be jumping like a pro!
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You've been all over the web. You've searched every book club site you can think of, but you can't find a reading guide with discussion questions. Not a good sign-especially because it's your turn to lead the book club discussion. So now what do you do?
First thing-don't panic. Second-keep in mind that book club reading guides are fairly new to the trade: publishers began issuing them with any regularity about 10 years ago, maybe less. So B.G. (before guides), book clubs actually had to figure out how to lead their own discussions. Yikes.
But even if you can't find a specific reading guide for your title, things still aren't as stringent as they were back then. Now you can find Generic Book Club Questions-like the set listed below. These 10 questions are designed for any novel and will generate rich, lively book club discussions.
How did you experience the book? It's not always helpful to talk about whether or not you liked the book, but rather how you felt as you were reading it? Were you pulled effortlessly into the book...or did you have difficulty getting into it? Why? Did you find yourself amused, intrigued, enthralled, disturbed, fearful, irritated, angered, or impatient?
Are the characters convincing-do they come across as believable human beings with underlying motivations? Are they fully developed as emotionally complex individuals? Or are they one-dimensional, with little emphasis on their inner lives?
Which characters do you admire or dislike-and why? What are their primary characteristics; how would you describe them? In what ways do the characters interact with others-a parent with children; a husband with his wife; a friend with friend.
What motivates the actions of a given character? To what degree does the character's past play a role in her present actions? Are those actions justified or ethical?
Do any characters grow or change over the course of the novel? Does any character come to learn something about himself or view the world differently? If so, what does she learn? Or is the character "static," unchanging from beginning to end?
What is the central conflict of the plot? Is the conflict internal to the character (a psychological conflict)? Or is it external, having to do with character vs. character? Character vs. society? Character vs. nature? (Most novels have a combination of both internal and external conflict.)
Is the novel plot-driven? In other words, does the plot unfold quickly, focusing more on action than on the inner lives of the characters? Which do you prefer?
Is the plot well-developed? Is it believable...or is it forced? Is it suspenseful or more contemplative? Does it unfold naturally, or do you feel manipulated along the way by coincidences, odd plot twists, or cliffhangers?
Is the ending satisfying? Predictable or not? Does is wrap up the ends neatly? Is it too neat, too pat? Does it leave some issues unresolved, questions unanswered? If you could change the ending, would you...if so, how would you change it?
What central ideas might the author be exploring-the novel's themes? Consider ideas about the nature of love, the requirements of goodness, the meaning of justice, the burden of the past...basic human issues that are at stake in the book.At times I think generic book discussion questions are better than the ones issued by the publishers. Those read too much like a nasty pop quiz. I can't answer the questions-sometimes they're too specific, too precise. In fact, I'm not sure anyone can answer them, except the author...and even then I'm not sure.
The generic book questions, on the other hand, are more open-ended and depend to a larger degree on the experience of the readers. And because of their broader nature, I think they get to the heart of a novel more effectively than the pre-packaged versions.
So the answer to the question above-what do you do when you can't find specific discussion questions for your title-is to relax. Use generic questions and you'll do just fine. In fact, you-and your book club-will do brilliantly!
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Many people will give excuse after excuse for not exercising during the day. While the number one excuse is not having enough time, the second excuse used most often is not having enough energy. Energy will remain low as long as the mind is in the avoidance mode. Once you convince yourself that exercise is fun and you WANT to do it, the exercise will return, like MAGIC! In order to jump start those energy levels, exercise breathing can help.
Exercise breathing is like a warm up for the lungs. It gets the body moving and the lungs working in a similar way to how they will be working during the fitness routine. Once the lungs are moving briskly, the heart will kick in and the energy levels of the body will rise.
If you have ever noticed during an exercise routine that after the first 10 or 15 minutes, the exercise does not seem so hard and the energy levels needed to continue are there you understand the forces behind exercise breathing. There are four steps to breathing for energy and they are:
* Take deep breaths. Kind of like stretching the lungs, you want to begin your exercise breathing with long inhales and slow exhales. These will warm up the lungs for the volume of oxygen they are about to experience. These slow breathing exercises should be repeated for 10 to 15 repetitions.
* Rate your energy level. As you are deep breathing, mentally rate your energy level. This will give you a guideline by which to compare your energy level after the breathing exercise. As you slowly breath in and out, notice any changes in energy level. Toward the end of the warm up, you should feel a bit more energized than before you began.
* Moving to abdominal breathing. Now you will move the breathing exercises to the abdomen. As you breath in, fill the abdomen with air and do not move the shoulders. This is all about the tummy. Count the amount of seconds it takes to fill the tummy and exhale at the same rate. You want to breathe in and out just deep enough to not become dizzy from the process. We are not filling a balloon here, just warming up the body. Continue this exercise for three minutes.
* Rate your energy level again. After the three minutes, there should be a marked change in energy level. Your lungs are now warm and ready to move to the music of exercise. This practice can be used at any time during the day when you need a boost of energy, but especially when you are too tired to exercise. These tips can be repeated as a cool down after exercising.
Breathing is the ideal way to give your body back that little spark it needs to move on with the daily exercise routine. Life is all about balance and when we balance our workouts to include our entire body, they will help us to become a healthier person all around for now and tomorrow.
There are very few fields that are as rewarding as Law. Whether you are an interested in working for a Prosecutor, Defense Counsel, Corporate Lawyer, Litigator, or Transactional Attorney, all of these fields have something in common, they all require a Paralegal to support them. Unlike an attorney who must pass the State Bar of the state they would like to practice law in, no formal education is required to become an entry-level paralegal other than dedication, attention-to-detail, and thick skin...very thick skin. But, for those who can handle working in a deadline-driven, intense environment, a career as a paralegal may be the treasure at the end of the rainbow. It is crucial that your paralegal resume shines. Why? Because unlike other fields, a resume for the Legal field serves an additional purpose - it is your writing sample. It tells the hiring partner - Do you understand the basics of grammar? Are you concise? Is your writing streamlined, yet informative?
These few tips will help you in achieving a successful career as a Paralegal:
Spell-check and Grammar Check: It always pains me to include this tip, because inevitably, someone will point out a grammar or spelling mistake in my writing. But, since I'm no longer a practicing attorney, I get a pass. With that said, PLEASE spell-check and grammar check your resume and cover letter. You have to realize, the documents you are preparing and revising for your attorney will be submitted to courts, tribunals, opposing counsel, etc. And, although the document will probably have the attorney's name it, you will prepare/revise it. Almost every attorney I ever met has one thing in common...EGO. No attorney wants to look sloppy in front of his or her peers. Therefore, make sure your resume and cover letter are meticulous, it will be a first great impression!
Show Interest: How can you show an attorney you are interested in a career as a paralegal if you have no experience? Easy, take courses. There are several online community college courses that are inexpensive and can be taken at your own pace. I understand that life moves pretty quick, and while it may be nearly impossible for you to find the time, you have to find the time. You can take the courses online on the weekend at your own convenience. Let me state this another way: Did you know that a certified paralegal for a top law firm can make 6 figures a year. Now can you find the time?
Be Honest: Every lawyer spent 3 years in law school and passed the bar exam - no small feat. Attorneys are programmed to evaluate and assess facts and use them to draw conclusions. Presumably they will check your references and employment history. Therefore, don't lie. Nobody starts at the top. Even the most successful paralegals usually started by working for a small operation. If necessary, hire a resume service that focuses in paralegal resumes to assist you in the process.
Good Luck!
