Balancing your meals can be tough. For a balanced diet requires you to eat all the nutrients in the right proportion to meet the requirements of your body. Carbohydrates, proteins, fats, vitamins and minerals constitute the five main nutrients of food. You get these nutrients from the food you eat. You need to know how to get the right amount of of each -- either too little or too much can be harmful. When your body gets an adequate supply of these five nutrients in the right proportion, you are eating a balanced diet.
A balanced diet can be achieved by blending the different food groups: cereals and pulses, vegetables and fruits, milk and milk products and oils and fats.
Cereals & Pulses: Wheat and rice are the two commonly eaten cereals. These should be taken in sufficient quantity as they are a rich source of protein and various other vitamins and minerals.
Lentils, dals and gram form the pulse group and are a rich source of protein, and Vitamin B complex. Complement pulses with cereals and your protein needs are taken care of.
Vegetables & Fruits: Green leafy vegetables such as spinach, fenugreek, mustard leaves and other vegetables such as potato and lady finger should be consumed adequately. You get a lot of vitamin A, B and C and minerals such as calcium and iron from these. No wonder, vegetables are considered to be a potent health tonic that keep you healthy.
Like vegetables, eat fruits daily as they are concentrated sources of vitamin A,B, and C. Remember the childhood saying, an apple a day keeps the doctor away. It's true.
Milk & milk products: Milk is one food that provides you with all the nutrients in a balanced proportion. So you need to drink milk everyday. Besides, consume milk products like paneer, that are rich in protein.
Fats & Oils: Fats are a concentrated source of energy for you and you should include both saturated and unsaturated fats in your diet. Though be careful to eat fats within limits, as an excess of these can be harmful.
Other foods such as meat, chicken, fish and eggs provide you with an ample quantity of proteins, vitamins and minerals such as iron. For a non-vegetarian diet, substitute the pulse group with the meat group but always prefer white meat over red meat.
Nutrient requirements vary with age, gender, physical activity and thus there can be no one universal balanced diet. However, according to the National Institute of Nutrition, Hyderabad, a balanced diet should provide 60-70 per cent of total calories from carbohydrates, preferably starch, about 10-12 per cent from proteins and 20-25 per cent from fat. Such a combination will give maximum efficiency to the organism as a whole. In addition, a balanced diet should provide other non-nutrients such as dietary fibre and antioxidants which result in positive health benefits.
Wednesday, September 5, 2007
Posture: Walk Tall, Feel Good
Have you been to a fashion show? Were you amazed by the grace and poise of the models on the ramp as they strode from one end to the other displaying the latest fashion of the season? Also, have you noticed how in most movies the hero is introduced-nearly always-walking tall and confident, no matter what the camera angle. Both these examples go to show the importance of walking tall. Subtly speaking, the way you walk determines the person you are and vice-versa!
Who needs exercises to walk tall? Anyone who has one or more of the following symptoms while walking:
1. Caved-in chest
2. Shallow breathing
3. Bulging belly
4. Forward drooping shoulders
5. Swayback posture (waist swinging forward, back swaying backward)
6. Pain in low back, hip, butt, knee or heel
When do you know you are walking tall? Anyone who experiences the following while walking:
1. Feeling lighter
2. Feeling taller
3. Breathing deeper
4. Feeling happier
5. Enjoying muscle movement at the shoulders, thighs and ankles.
Three Exercises to Make Walking Tall Easy
A. The Wing Stretch
Place your right hand at your left side and feel the space between your ribcage and your hip. Your left hand should be hanging stiffly by the side.
Inhale as you stretch your left arm up, lifting your upper body. The right hand remains in place at your left side.
Feel the space under your right hand increase during inhalation.
Now, as you exhale, lower your left shoulder and left arm, but maintain that open space under your right hand.
Now place your left hand at your right side and repeat the above sequence.
Benefit: This way you're training your muscles to keep your ribcage lifted, giving you more room to breathe and reducing pressure on your lower back.
B. The T-shirt Pull
STAGE I:
Wear a T-shirt, but do not tuck it in your trousers.
Hang your arms loosely at the sides.
Now cross your arms in front at the wrists as though you are about to pull your T-shirt off over your head.
Grip the T-shirt without changing the position of your arms.
Lift your face into a smile.
Inhale fully, stretching your arms (crossed at the wrists) overhead, yanking off the T-shirt from your head.
Lengthen your torso as you reach towards the sky.
Exhale and return your arms to your sides (not front).
Drop your shoulders.
Repeat.
STAGE II:
Visualise yourself pulling off your own skin or old body (instead of your T-shirt) leaving a lighter, brighter you.
Begin walking, breathing fully.
Repeat STAGE I as you walk (but this time just do the arm movements, do not pull off the T-shirt!). Count 1-2-3-4 as you lift, 1-2-3-4 as you stretch upward and 1-2-3-4 as you drop your arms and shoulders. Repeat frequently during your walk.
Benefit: You're drawing out core postural muscles to keep you walking taller and lighter.
Precautions
Avoid these exercises if you are pregnant, suffering from spondylosis or arthritis.
Do not exercise outside medical supervision if you feel joint stiffness during walking.
Breathe free and sashay, every step of the way! Yes, this is the bottom line of walking tall: take pressure off your lower spine; lift your body and free your hips, and you will discover the secret of walking and feeling tall! Try all the exercises and you will see for yourself how walking tall makes a world of a difference to your "brand-image".
Who needs exercises to walk tall? Anyone who has one or more of the following symptoms while walking:
1. Caved-in chest
2. Shallow breathing
3. Bulging belly
4. Forward drooping shoulders
5. Swayback posture (waist swinging forward, back swaying backward)
6. Pain in low back, hip, butt, knee or heel
When do you know you are walking tall? Anyone who experiences the following while walking:
1. Feeling lighter
2. Feeling taller
3. Breathing deeper
4. Feeling happier
5. Enjoying muscle movement at the shoulders, thighs and ankles.
Three Exercises to Make Walking Tall Easy
A. The Wing Stretch
Place your right hand at your left side and feel the space between your ribcage and your hip. Your left hand should be hanging stiffly by the side.
Inhale as you stretch your left arm up, lifting your upper body. The right hand remains in place at your left side.
Feel the space under your right hand increase during inhalation.
Now, as you exhale, lower your left shoulder and left arm, but maintain that open space under your right hand.
Now place your left hand at your right side and repeat the above sequence.
Benefit: This way you're training your muscles to keep your ribcage lifted, giving you more room to breathe and reducing pressure on your lower back.
B. The T-shirt Pull
STAGE I:
Wear a T-shirt, but do not tuck it in your trousers.
Hang your arms loosely at the sides.
Now cross your arms in front at the wrists as though you are about to pull your T-shirt off over your head.
Grip the T-shirt without changing the position of your arms.
Lift your face into a smile.
Inhale fully, stretching your arms (crossed at the wrists) overhead, yanking off the T-shirt from your head.
Lengthen your torso as you reach towards the sky.
Exhale and return your arms to your sides (not front).
Drop your shoulders.
Repeat.
STAGE II:
Visualise yourself pulling off your own skin or old body (instead of your T-shirt) leaving a lighter, brighter you.
Begin walking, breathing fully.
Repeat STAGE I as you walk (but this time just do the arm movements, do not pull off the T-shirt!). Count 1-2-3-4 as you lift, 1-2-3-4 as you stretch upward and 1-2-3-4 as you drop your arms and shoulders. Repeat frequently during your walk.
Benefit: You're drawing out core postural muscles to keep you walking taller and lighter.
Precautions
Avoid these exercises if you are pregnant, suffering from spondylosis or arthritis.
Do not exercise outside medical supervision if you feel joint stiffness during walking.
Breathe free and sashay, every step of the way! Yes, this is the bottom line of walking tall: take pressure off your lower spine; lift your body and free your hips, and you will discover the secret of walking and feeling tall! Try all the exercises and you will see for yourself how walking tall makes a world of a difference to your "brand-image".
Stretch Your Calves Workout
Pinch your calves with your thumb and forefinger at the lower end. Does it ache? Gradually move up, widening the gap between the two fingers and mounting the pinching pressure. Is it paining? If yes, your calf muscles could be stiffening up! Any further delay might expose you to grave risks.
The Workout
Can you spare five minutes everyday? That's all it takes to complete the three-part exercise as given below. Each part could also be attempted separately. However, it is advisable to complete the entire sequence of 15 steps and not stop at the end of Part 1 or 2.
PART 1:
1. Sit on a straight-back chair with both legs fully stretched out in front, your heels resting on the floor. Hold for 1 minute.
2. Slowly arch your toes forward to try and touch the floor. Resist the urge of bending at the hip while doing so. If you can feel opposing tugs in your calf muscles, you are on the right track!
3. Keep your toe in arched position for 30 seconds.
4. Without lifting your heels, make your toes move back -as much as they can go.
5. Keep your toe in back position for 30 seconds. Do not leave the chair.
PART 2:
6. Keep sitting on the chair. Bend your legs at 90o at the knees, and place your feet flat on the floor. Keep your back straight, aligned to the back of the chair.
7. Slowly straighten your right leg out until your knee is straight and the right leg is parallel to the floor. Do not move the left leg.
8. Hold position #7 for 10 seconds. Come back to position #6.
9. Straighten the left leg out until your left knee is straight and the left leg is parallel to the floor. Do not move the right leg.
10. Hold position #10 for 10 seconds. Come back to position #6. Leave the chair.
PART 3:
11. Stand 2-3 feet away from a wall.
12. Put your hands against the wall at about shoulder level to support your weight.
13. Lean in toward the wall by bending your elbows until you feel a stretch in the back of your calves.
14. Keep your body erect, your knees straight, and your hips forward. Do not bend at the waist. Make sure your heels remain on the ground.
15. Alternate foot position by turning the feet outward, stretching, then inward, and repeating the stretch.
Repeat steps 1-15 once.
Handy Tips
1. Children and adults of all age groups can perform the exercises.
2. If you run or walk a great deal, do Part 3 many times everyday. To increase the stretch, a fat book can be placed under the "ball" of the foot, letting the heels hang down.
3. Avoid achieving too much on the first day itself. Each Part should be performed in a slow, sustained manner, until a stretching or "burning" sensation is felt. This is a minimum amount of stretching.
Precautions
1. If you are suffering from arthritis at the ankles or knees, please do the exercises under medical supervision.
2. Sometimes stretching is employed as a warm-up before rigorous activity or as a cool-down after. On such occasions, just do the entire sequence once only.
Calf muscles add power and balance to your lower legs below the knees. They also function as "props" to reduce the burden of the upper torso on the leg bones. Thus, maintaining flexible calves allows the legs to work more efficiently. The above exercises serve as a starting point for more rigorous workouts, e.g. cycling or climbing stairs. So get started now!
The Workout
Can you spare five minutes everyday? That's all it takes to complete the three-part exercise as given below. Each part could also be attempted separately. However, it is advisable to complete the entire sequence of 15 steps and not stop at the end of Part 1 or 2.
PART 1:
1. Sit on a straight-back chair with both legs fully stretched out in front, your heels resting on the floor. Hold for 1 minute.
2. Slowly arch your toes forward to try and touch the floor. Resist the urge of bending at the hip while doing so. If you can feel opposing tugs in your calf muscles, you are on the right track!
3. Keep your toe in arched position for 30 seconds.
4. Without lifting your heels, make your toes move back -as much as they can go.
5. Keep your toe in back position for 30 seconds. Do not leave the chair.
PART 2:
6. Keep sitting on the chair. Bend your legs at 90o at the knees, and place your feet flat on the floor. Keep your back straight, aligned to the back of the chair.
7. Slowly straighten your right leg out until your knee is straight and the right leg is parallel to the floor. Do not move the left leg.
8. Hold position #7 for 10 seconds. Come back to position #6.
9. Straighten the left leg out until your left knee is straight and the left leg is parallel to the floor. Do not move the right leg.
10. Hold position #10 for 10 seconds. Come back to position #6. Leave the chair.
PART 3:
11. Stand 2-3 feet away from a wall.
12. Put your hands against the wall at about shoulder level to support your weight.
13. Lean in toward the wall by bending your elbows until you feel a stretch in the back of your calves.
14. Keep your body erect, your knees straight, and your hips forward. Do not bend at the waist. Make sure your heels remain on the ground.
15. Alternate foot position by turning the feet outward, stretching, then inward, and repeating the stretch.
Repeat steps 1-15 once.
Handy Tips
1. Children and adults of all age groups can perform the exercises.
2. If you run or walk a great deal, do Part 3 many times everyday. To increase the stretch, a fat book can be placed under the "ball" of the foot, letting the heels hang down.
3. Avoid achieving too much on the first day itself. Each Part should be performed in a slow, sustained manner, until a stretching or "burning" sensation is felt. This is a minimum amount of stretching.
Precautions
1. If you are suffering from arthritis at the ankles or knees, please do the exercises under medical supervision.
2. Sometimes stretching is employed as a warm-up before rigorous activity or as a cool-down after. On such occasions, just do the entire sequence once only.
Calf muscles add power and balance to your lower legs below the knees. They also function as "props" to reduce the burden of the upper torso on the leg bones. Thus, maintaining flexible calves allows the legs to work more efficiently. The above exercises serve as a starting point for more rigorous workouts, e.g. cycling or climbing stairs. So get started now!
Combating Muscle Aches and Pains
Your muscles have probably ached or pained more times than you would actually care to remember. You probably also get the occasional muscle cramp, that causes severe pain for the few minutes it exists. "No big deal" you might quip. Yes, most muscle aches or pains subside after a light massage, popping in a painkiller or resting. However, did you know that muscle aches and pains can last up to a week or more and make you unfit in many ways without proper care?
What is muscle aches and pains?
Muscle ache or pain is an involuntary or immediate physical condition in which one muscle group stretches or contracts more than an adjoining or connected muscle group due to either an external force or an internal stiffness or soreness.
Are You Prone to muscle aches and pains?
Have you, in the last six months or so, experienced the following more than once? If yes, you may be prone to muscle aches and pains.
What Causes muscle aches and pains?
Muscle pain triggered by overexertion is believed to be the result of microscopic tears in the muscle, which heal by themselves in a matter of days. The cause of cramps, however, remains something of a mystery. These painful spasms may be due to:
Practical Ways of Preventing muscle aches and pains
Neither type of muscle pain is serious or damaging, and both can be prevented and treated with specific muscle exercises, massage, taking high-energy food or opting for alternative therapies such as infra-red light exposure, magnet stimulation, acupressure (shiatsu), acupuncture, aromatherapy, etc.
Exercise for Best Results:
Consult your doctor if you experience any of the following:
What is muscle aches and pains?
Muscle ache or pain is an involuntary or immediate physical condition in which one muscle group stretches or contracts more than an adjoining or connected muscle group due to either an external force or an internal stiffness or soreness.
Are You Prone to muscle aches and pains?
Have you, in the last six months or so, experienced the following more than once? If yes, you may be prone to muscle aches and pains.
- Sudden tightening of a muscle, usually during physical activity
- Soreness and stiffness in a muscle, often not developing until 24 to 48 hours later
- A sharp, painful contraction of a muscle
- A muscle that feels hard to the touch
- Visible twitching of a muscle beneath the skin
- Hardened muscle zones, e.g. upper arms, outer thighs, calves, etc.
What Causes muscle aches and pains?
Muscle pain triggered by overexertion is believed to be the result of microscopic tears in the muscle, which heal by themselves in a matter of days. The cause of cramps, however, remains something of a mystery. These painful spasms may be due to:
- Overexertion (causing a build-up of lactic acid in the muscles),
- Lack of an adequate warm-up before exercising
- Overstretching the muscle (such as by wearing high heels),
- Poor conditioning (weak muscles, ligaments, tendons and joints)
- Poor flexibility (the result of prolonged inactivity),
- An imbalance of the minerals that control muscle contraction and relaxation (calcium, magnesium, potassium, sodium, etc.),
- Medication
- Dehydration.
Practical Ways of Preventing muscle aches and pains
Neither type of muscle pain is serious or damaging, and both can be prevented and treated with specific muscle exercises, massage, taking high-energy food or opting for alternative therapies such as infra-red light exposure, magnet stimulation, acupressure (shiatsu), acupuncture, aromatherapy, etc.
Exercise for Best Results:
- Drink plenty of fluids before, during, and after exercise.
- To help muscles relax, warm up before exercising and stretch them afterward.
- If muscle soreness is severe, apply an ice pack.
- Flex, rotate, or stretch the affected part/s.
- Try massaging the area to improve blood circulation
- Ensure the cramp has disappeared by slowly increasing the weight on the affected area before resuming your activity
Consult your doctor if you experience any of the following:
- You experience tightness or cramping in a chest muscle-a possible sign of a heart attack.
- You experience muscle spasms in the lower back or neck.
- Numbness radiates down an arm or leg and causes pain.
- Muscle aches and pains start to occur frequently.
- Feet cramp interferes with your sleep frequently.
- When muscles ache or pain, it seems as if life is a pain. However, with the help of these practical and easy preventive measures, you can put a stop to frequent aches and spasms in your muscles and lead a painlessly healthy life.
Stay Young with Healthy Foods
There is no elixir for staying young. No magic pills or potion that can guarantee you eternal youth. Growing old is a natural process which we all have to undergo. However, do you know that you can delay the process of aging? You can challenge your grand children by playing the same sports, with the same agility, as them. Sounds impossible, but it is true? It's your lifestyle that determines your health and how you age. However, it is not that simple. Staying young demands that you make a lifelong commitment towards eating the right kind of foods in adequate proportions.
You have probably heard your mother extolling the benefits of healthy eating ad nauseam - eat your food on time, drink plenty of milk etc. A study published in August 2000 proves that young people can also age prematurely. Researchers have found high cholesterol levels in teenagers and young adults because of unhealthy eating habits. So the first step towards staying young lies in what you eat.
Selecting the right foods
Avoid junk food: Food supplies us with vital energy required to sustain life, but have you ever wondered that what you eat today can have a great effect on your future? If you have been gorging on fish n' chips, burgers and fries and chocolates and pastries, it's time to bid them adieu. Those fat-soaked French fries that you love are fodder for clogged arteries, thus openly inviting heart diseases. No doubt junk food is tasty and filling, but it's downright unhealthy, filled with fat and hidden calories. To remain fit and healthy throughout life, it is mandatory that you curb your desire to eat junk.
Don't kill the fibre: Eat fibre rich foods such as whole grains, vegetables and fruits. A fibreless menu of stuffed kulchas or chicken sandwich promotes constipation. This leads to frequent stomach problems that continue throughout life. At the same time you miss out on the numerous benefits of fibre.
Drink milk: You avoid milk and prefer to have tea, coffee or aerated drinks. You think that milk is only for growing children. You are wrong on both counts. By not drinking milk, you are missing out on calcium, a vital nutrient for your body. And calcium comes mainly from milk. Calcium is essential for healthy bones and shining teeth. By not drinking milk, you are increasing your chances of early tooth decay and osteoporosis. Osteoporosis is a condition affecting the bones, leading to brittle bones and painful joints.
Recap of must dos: Now think about this. Intake of dairy foods can strengthen your bones. Fibre from whole grains, vegetables and fruits can keep your digestive system fit and also protect you from various diseases. Snacking on fruits instead of French fries can help to fight the deadly cancer through the antioxidants present in the fruits. Seeing all this what would you prefer to eat? Fresh fruits and vegetables or junk food. The choice is yours to make.
Improving your diet
Changing your eating habits does not mean that you have to follow any complicated diet plans. Follow a simple dietary approach. Add more fruits and vegetables to your diet. Substitute the split grains with whole grains. By doing so you will be cutting on the fat and cholesterol content and adding fiber and other vital vitamins and minerals to your daily diet. Avoid red meat and prefer white meat instead. This also keeps a check on your total fat and cholesterol content.
Besides your diet, there are some non-dietary factors also that influence the aging process. But what you eat counts the most. So start by eating healthy early in the life and you will reap the benefits lifelong. It's never too late to start practicing healthy eating habits. So even if you are in middle age, you can changeover to a healthy diet and prevent degenerative disorders. Remember that aging is a slow and continuous process that begins early in life. To counteract that, open your gates to healthy living.
You have probably heard your mother extolling the benefits of healthy eating ad nauseam - eat your food on time, drink plenty of milk etc. A study published in August 2000 proves that young people can also age prematurely. Researchers have found high cholesterol levels in teenagers and young adults because of unhealthy eating habits. So the first step towards staying young lies in what you eat.
Selecting the right foods
Avoid junk food: Food supplies us with vital energy required to sustain life, but have you ever wondered that what you eat today can have a great effect on your future? If you have been gorging on fish n' chips, burgers and fries and chocolates and pastries, it's time to bid them adieu. Those fat-soaked French fries that you love are fodder for clogged arteries, thus openly inviting heart diseases. No doubt junk food is tasty and filling, but it's downright unhealthy, filled with fat and hidden calories. To remain fit and healthy throughout life, it is mandatory that you curb your desire to eat junk.
Don't kill the fibre: Eat fibre rich foods such as whole grains, vegetables and fruits. A fibreless menu of stuffed kulchas or chicken sandwich promotes constipation. This leads to frequent stomach problems that continue throughout life. At the same time you miss out on the numerous benefits of fibre.
Drink milk: You avoid milk and prefer to have tea, coffee or aerated drinks. You think that milk is only for growing children. You are wrong on both counts. By not drinking milk, you are missing out on calcium, a vital nutrient for your body. And calcium comes mainly from milk. Calcium is essential for healthy bones and shining teeth. By not drinking milk, you are increasing your chances of early tooth decay and osteoporosis. Osteoporosis is a condition affecting the bones, leading to brittle bones and painful joints.
Recap of must dos: Now think about this. Intake of dairy foods can strengthen your bones. Fibre from whole grains, vegetables and fruits can keep your digestive system fit and also protect you from various diseases. Snacking on fruits instead of French fries can help to fight the deadly cancer through the antioxidants present in the fruits. Seeing all this what would you prefer to eat? Fresh fruits and vegetables or junk food. The choice is yours to make.
Improving your diet
Changing your eating habits does not mean that you have to follow any complicated diet plans. Follow a simple dietary approach. Add more fruits and vegetables to your diet. Substitute the split grains with whole grains. By doing so you will be cutting on the fat and cholesterol content and adding fiber and other vital vitamins and minerals to your daily diet. Avoid red meat and prefer white meat instead. This also keeps a check on your total fat and cholesterol content.
Besides your diet, there are some non-dietary factors also that influence the aging process. But what you eat counts the most. So start by eating healthy early in the life and you will reap the benefits lifelong. It's never too late to start practicing healthy eating habits. So even if you are in middle age, you can changeover to a healthy diet and prevent degenerative disorders. Remember that aging is a slow and continuous process that begins early in life. To counteract that, open your gates to healthy living.
Cardio: Skipping Away to Good Health
Remember how as a child you loved to skip. It was fun and energetic. But did you know that it was a great exercise that worked all your muscles? Yes, your skipping rope is a simple and better cardiovascular alternative compared to aerobics.
What you can gain
Skipping rope can help you attain cardiovascular fitness and give you better body control that includes hand and foot coordination. It is also an effective calorie burner and will help you lose those sticky pounds. However, the best thing about skipping is the ease of getting started. You don't need any big machines or lots of space or time. You can do it anytime, anywhere and just whenever you feel like.
Your skipping rope
Skipping ropes come in different varieties and differ in weight, grip, style and flexibility. For exercising purposes the best rope is that which is light and flexible and has comfortable handles. Remember that the handles should not be too heavy. Ideally soft handles made of foam are better as they will not slip out of your hand even when you sweat. The length of the rope is crucial. For choosing the best length simply put your foot on the center of the rope and pull it up towards your chest by the handles. The rope that reaches up to your chest is of the correct length.
Apart from a good rope you need a comfortable pair of shoes. Ensure that your shoes have a reinforced toe and provide plenty of cushioning for the ball of the foot.
Know the basics
Keep these pointers in mind to get the most out of your workout:
You may find jumping rope a bit difficult in the beginning! However, the basics will come back to you if you have been skipping in your childhood. Infuse some fun in your routine, play some lively music and you will find skipping fun and enjoyable. Besides, you could also skip in various styles. Jump backwards, try to jump high and low or skip with one leg. Or try these:
The Crossover: Cross arms close to the body at the waist. Keep them crossed as you turn; jump eight times per set. Great for the pectorals and shoulders.
Basic Jump: With feet together, jump once for each turn of the rope. Stay on the ball of the foot and bend knees slightly on impact. Increases the heart rate and good for the calves.
Ankle Touch: Start with feet apart. Jump, touching ankles together at the height of each jump. Land with feet apart, knees slightly bent. Works calves and inner thighs.
Slow Aero: Starting with feet together, jump high, then squat on each landing, as if sitting in an invisible chair. It's the basic jump, but much slower. Effective for butt and thighs.
You will certainly notice remarkable results after sometime but for this you have to persist. However, if you haven't worked out in a while or have a heart condition, consult your doctor before you begin. In a nutshell then skipping can provide both fun and fitness, provided you are ready for it.
What you can gain
Skipping rope can help you attain cardiovascular fitness and give you better body control that includes hand and foot coordination. It is also an effective calorie burner and will help you lose those sticky pounds. However, the best thing about skipping is the ease of getting started. You don't need any big machines or lots of space or time. You can do it anytime, anywhere and just whenever you feel like.
Your skipping rope
Skipping ropes come in different varieties and differ in weight, grip, style and flexibility. For exercising purposes the best rope is that which is light and flexible and has comfortable handles. Remember that the handles should not be too heavy. Ideally soft handles made of foam are better as they will not slip out of your hand even when you sweat. The length of the rope is crucial. For choosing the best length simply put your foot on the center of the rope and pull it up towards your chest by the handles. The rope that reaches up to your chest is of the correct length.
Apart from a good rope you need a comfortable pair of shoes. Ensure that your shoes have a reinforced toe and provide plenty of cushioning for the ball of the foot.
Know the basics
Keep these pointers in mind to get the most out of your workout:
- Always grip handles lightly and grip at the end closest to the rope.
- Do not over strain your shoulders, keep them relaxed and see that your elbows are close to your body.
- Bend your knees slightly.
- Involve your wrist while turning the rope. See that it maintains a smooth arc while passing over your head.
- Do not bend. Keep your back and head straight.
- Don't jump too high. Try to take a low jump so that there is least impact on your ankles and knee joint.
You may find jumping rope a bit difficult in the beginning! However, the basics will come back to you if you have been skipping in your childhood. Infuse some fun in your routine, play some lively music and you will find skipping fun and enjoyable. Besides, you could also skip in various styles. Jump backwards, try to jump high and low or skip with one leg. Or try these:
The Crossover: Cross arms close to the body at the waist. Keep them crossed as you turn; jump eight times per set. Great for the pectorals and shoulders.
Basic Jump: With feet together, jump once for each turn of the rope. Stay on the ball of the foot and bend knees slightly on impact. Increases the heart rate and good for the calves.
Ankle Touch: Start with feet apart. Jump, touching ankles together at the height of each jump. Land with feet apart, knees slightly bent. Works calves and inner thighs.
Slow Aero: Starting with feet together, jump high, then squat on each landing, as if sitting in an invisible chair. It's the basic jump, but much slower. Effective for butt and thighs.
You will certainly notice remarkable results after sometime but for this you have to persist. However, if you haven't worked out in a while or have a heart condition, consult your doctor before you begin. In a nutshell then skipping can provide both fun and fitness, provided you are ready for it.
Nutrition Tips for Adolescent Girls
Adolescence represents the period of transition between childhood and adulthood. It is a period equated with puberty and a cycle of physical changes culminating into reproductive maturity. The specific changes that effect the nutritional requirements during this phase are
Minerals play a very important role in adolescent nutrition. The rapid increase in skeletal mass and body size associated with pubescence, place minerals in the limelight as being critically important for the growth process. The requirement of iron is specifically high for adolescent girls because of menstrual losses. Minerals such as calcium, phosphorus, magnesium and selenium are especially important for proper growth and development. This article aims at analyzing the requirement of these nutrients for the adolescent girls.
Calcium: Calcium is required to maintain the integrity of the skeleton. The body skeleton accounts for 99 per cent of the body stores of calcium. Since the gain in the skeletal weight is most rapid during adolescence, the requirements for calcium are greatly increased, particularly as the skeletal weight of girls double during the adolescent phase. Thus an adolescent girls' diet needs to take into account calcium requirements. Studies have indicated that the bone mass is higher in women who regularly drink milk from childhood, than in those consuming milk in lesser quantities. Thus taking in plenty of milk and milk products is a must for growing girls.
Phosphorus: Like calcium, about 80 per cent of phosphorus is present in bones and teeth, imparting strength and structure. As growth is rapid in adolescence, the integrity of the structure needs to be maintained. The milk and meat groups are the two most important sources of phosphorus. So the intake of these two foods is important for adolescent girls. In fact, milk if taken in sufficient amounts meets both calcium and phosphorous requirements. It has been documented that phosphorus deficiency has a more profound affect on the whole body's growth and development in comparison to a deficiency in calcium.
Magnesium: The amount of magnesium present in the body is much smaller than calcium and phosphorus. Hence with a rapid growth spurt the requirements need special consideration. The plant-based Indian diet is a good source of magnesium. Besides, a balanced diet comprising milk, meat, cereals, pulses, vegetables and fruits should be taken to meet the increased nutrient requirements.
The deficiencies of these minerals during this period can affect growth and maturity in adolescent girls. A good intake of these nutrients also plays a role in decreasing adulthood fracture rates.Other than mineral requirements, adolescent girls also need to take in a diet abundant in energy and proteins. In fact, both the sexes have an increased requirement for energy and proteins due to the building processes in the body. However, since girls undergo a number of physical changes, minerals are significantly more important and thus require a special consideration.
- Rapid increase in growth rate
- Increase in height and weight
- Changes in body composition
- Attainment of sexual maturity
Minerals play a very important role in adolescent nutrition. The rapid increase in skeletal mass and body size associated with pubescence, place minerals in the limelight as being critically important for the growth process. The requirement of iron is specifically high for adolescent girls because of menstrual losses. Minerals such as calcium, phosphorus, magnesium and selenium are especially important for proper growth and development. This article aims at analyzing the requirement of these nutrients for the adolescent girls.
Calcium: Calcium is required to maintain the integrity of the skeleton. The body skeleton accounts for 99 per cent of the body stores of calcium. Since the gain in the skeletal weight is most rapid during adolescence, the requirements for calcium are greatly increased, particularly as the skeletal weight of girls double during the adolescent phase. Thus an adolescent girls' diet needs to take into account calcium requirements. Studies have indicated that the bone mass is higher in women who regularly drink milk from childhood, than in those consuming milk in lesser quantities. Thus taking in plenty of milk and milk products is a must for growing girls.
Phosphorus: Like calcium, about 80 per cent of phosphorus is present in bones and teeth, imparting strength and structure. As growth is rapid in adolescence, the integrity of the structure needs to be maintained. The milk and meat groups are the two most important sources of phosphorus. So the intake of these two foods is important for adolescent girls. In fact, milk if taken in sufficient amounts meets both calcium and phosphorous requirements. It has been documented that phosphorus deficiency has a more profound affect on the whole body's growth and development in comparison to a deficiency in calcium.
Magnesium: The amount of magnesium present in the body is much smaller than calcium and phosphorus. Hence with a rapid growth spurt the requirements need special consideration. The plant-based Indian diet is a good source of magnesium. Besides, a balanced diet comprising milk, meat, cereals, pulses, vegetables and fruits should be taken to meet the increased nutrient requirements.
The deficiencies of these minerals during this period can affect growth and maturity in adolescent girls. A good intake of these nutrients also plays a role in decreasing adulthood fracture rates.Other than mineral requirements, adolescent girls also need to take in a diet abundant in energy and proteins. In fact, both the sexes have an increased requirement for energy and proteins due to the building processes in the body. However, since girls undergo a number of physical changes, minerals are significantly more important and thus require a special consideration.
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