Prepare your own Superfood Smoothie

Green smoothies are an excellent way to get a lot of vegetables and fruits in one place. However, not everyone loves the “green” taste that comes from kale and spinach. Melisse Gelula and Alexia Brue, the founders of Well+Good, share 3 superfoods additions to top off your smoothie with that will add flavor and health benefits without adding more sugar.
Mix all ingredients in the blender

Jump Rope Cardio Workout: Examining The Benefits Of Cardiovascular Workout.

Jump Rope Cardio Workout: Examining The Benefits Of Cardiovascular Workout.


Watch this video for an effective jump rope workout.

For the next decade, the goal of the AHA (American Hear Association) is to “…by 2020, improve the cardiovascular health of all Americans by 20%, while reducing deaths from cardiovascular diseases and stroke by 20%.” This, as a Disease and Stroke report published in 2014 by the AHA revealed that between the years 2000 and 2010, cardiovascular diseases accounted for approximately 31.9% of all deaths, which is about 1 out of every 3 deaths in the United States.  Cardiovascular illnesses are those that affect the function of the heart and in order to evade developing these illnesses, cardiovascular exercises such as jump rope workouts are recommended to strengthen the heart.

Improving heart functionality

Like any other muscle, the heart grows stronger and more efficient after developmental practice.  A weak muscle will most likely fail its expected task (hence heart failures). The heart, therefore, needs to be trained and strengthened to be able to carry out its daily function.  Doing cardiovascular exercises is therefore essential for a healthy heart, especially as you increase in age.  If the heart learns to circulate oxygenated blood efficiently to the whole body and the muscles use this oxygen properly, this would provide sufficient amount of energy and oxygen required for the body to function daily. Evidently, cardiovascular exercise such as that provided by a jump rope routine, can contribute greatly to heart health – a healthy heart equals a healthy life.

Cardiovascular (cardio) workout is crucial to the maintenance of a healthy heart as the aim of such a workout is to increase the heart rate and to keep the rate going on a high for a period of time while increasing blood circulation.  While jumping rope, because the body is in motion, the need for energy would be increased.  This would cause the muscles to use up more energy and thus, burn more fat because energy is stored in fat.  Essentially, by increasing blood circulation when jumping rope, the heart works double time (in comparison to you being in a restful position) which results in the burning of calories.

In order to maintain a healthy heart, it is ideal to do activities (like jumping rope) regularly to increase the circulation rate of the blood. Many times we see people getting winded by just climbing one storey of staircase, which should not be the case.  This happens because, clearly, the heart muscle is being neglected, and this can lead to negative health effects.

Increasing metabolic rate

Jump rope cardio workouts also improve the rates of other processes in the body, including the rate at which the body digests food and uses the energy from those nutrients that are needed for maintenance, growth, repair, and so on.  This is the metabolic rate.   If your body regularly goes through a process of exercise its rate will stay high for a while.  Having a high metabolic rate means having a high rate at which your body burns calories to stay alive while you are at rest and not digesting any food. People with high metabolisms burn more calories while at rest than people with low metabolisms.  With a high metabolic rate, it is easier to control and maintain weight gain (or loss). Building muscles through jump rope training increases the metabolic rate simply because muscle is active tissue and burns calories even at rest.

Other benefits

According to The Jump Rope Institute, jumping rope helps to develop the left and right hemispheres of the brain, to further improve spatial awareness and reading skills.  It is also said to increase memory and mental alertness. This is so, because jumping on the balls of the feet requires the body and mind to make neural muscular adjustments to imbalances created from continuous jumping. Ultimately, jump rope cardio workouts improve dynamic balance and coordination, reflexes, bone density and muscular endurance.  Jumping rope also helps to lower blood pressure, increase HDL cholesterol (commonly known as ‘good’ cholesterol), and decrease stress reactions and anxiety. Jumping rope also helps in the repair and rebuilding process of cells and tissues.

Jumping rope is a cardiovascular workout that benefits various bodily functions that is needed to sustain us through our daily activities. A Jump roping cardio workout is suitable for anyone, no matter the age or fitness levels.  This is why the American Heart Association pushes jumping rope as a part of their campaign to have persons practice cardiovascular health through the Jump Rope for Heart initiative in schools.

Take care of your heart. We recommend using a weighed jump rope such as that sold by Source Health Fit. Remember to jump rope at least 20 minutes per day at least three times a week .