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8/28/11 3:38 A

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Fathin, just a lucky guess. Even your pic, suggested that you were outside for a long walk to get there, unless you jumped out of a car for that pic, lol.

You might be right about Westerners as good hikers. Perhaps, my generalization was way off. I should just stick with the theory of strong quads/weak hams for female athletes as described in this article:


training.fitness.com/injury-preventi
on
-recovery/strong-quads-weak-hams-whyR>-females-8-times-more-prone-acl-tear
s-
42400.html



I've known about this for quite some times. Months ago I was going to post about why is it that people always exercise their strongest muscles first? It's a waste of time and very annoying. Strong muscles don't need the workout. It's the weakest link that needs the exercise. So when people just hit the quads hard and the biceps, I just groan.... They don't need the exercise. It's the hams and triceps. They should be exercised first. You don't even need to exercise the strong muscles if you hit the weak ones.


Edited by: SKATER787 at: 8/28/2011 (12:46)
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8/27/11 11:07 P

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Petalia, I think you're definitely up to the challenge, you've progressing so well with jumping rope! Maybe I can make this into team challenge - October coz I dunno who I can share challenge posting and keep track in the team during my September half-month absence!

Skater787, how do you know I'm a walker? I guess you can say that coz whenever we have trips to outside our hometown, we do more walking than using the public transport/rent a car, much cheaper and much easier to move. In my hometown, my family usually have bad luck with parking the car closer to the mall/market so we always end up walking quite a lot between parking space and the mall/market - maybe it's good luck to have far away parking space so that we can walk and burn some calories! Actually, I thought the westerners are good with walking what with the tourists who walking to everywhere with heavy backpack around the town or big city.

I think the instructor is Russian, kind hard at first to understand what she's saying and I'm quite jealous with her sport bra coz I can't find any that can fit perfectly for me - had to use normal bra or use two sport bra for extra protection, huhu. Anyhow, I love workouts with jumping rope and lower body exercises like squats and lunges - core is next and upper body is the least I like to do, haha. But I still think my lower body is weaker than the rest of my body as I will get more aches at that area compare to other area, I wonder why.

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8/27/11 5:22 P

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Oh no, not another fitness instructor over emphasize on the quads again. The hamstrings are much more difficult to exercise. For Fathin, it's not a problem because I know that she's a good walker. Walkers develop good hams over the years when they were growing up. In the US, since we're an automobile based society, I'd venture to guess that the hams tend to be weak for a lot of people. And then all these emphasis on the quads are just counter productive especially for women. I was just complaining to Hatti, the physical therapist I'm seeing that I'm sick and tired of every fitness instructor hitting on the quads like there is no tomorrow. You can't throw a stick without hitting someone working on the quads. And she confirmed it by saying that she see them coming in all the time having their knee torn up from over powering quads (on the outside, I think) Now I'm not talking about casual exercisers, but for women who are serious and then engage in strenuous sports like running, soccer.

Squats with sandbag? Fine, if your hams are already strong. If not, I think it's counter productive. The video I saw, she has an accent. Perhaps, Eastern European or Russian. If that's the case, they are great walkers because they have to walk everywhere. Very strong hams.

Edited by: SKATER787 at: 8/27/2011 (17:33)
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8/27/11 11:00 A

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Very cool! YASSEMINE, in another team's thread, shared this site. It looks terrific. I looked particularly at that same workout. Wow. I wanna do it, too! It looks hard. I don't have a timer for intervals, improvising something for the weights looks doable. I love interval training and I have never done it with jumping rope and ST.

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8/27/11 9:50 A

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As in my last post, I planned to do a BodyRock workout and I did it! At first, I thought, gosh, 12 minutes doing interval jump rope as much as I can in 30s and squat as much as I can in 30s, can I really, really do this?!! And yes, I did it, got 960x (together with 1 minute before and after the workout) and 150x squats. I think I can do more on squats but I wanted to balance with jumping rope so that I could survive the 12 minutes!

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8/27/11 3:44 A

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Saturday afternoon, plan to do this Body Rock workout which involves jumping rope and squat. I think this might work the whole body and certainly strengthen the lower body!
www.bodyrock.tv/2011/07/04/transform
-y
our-booty-workout/


### Fathin SN###
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8/25/11 10:50 P

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Yesterday, Thursday, did 220x jumping rope (first minute 120x then do strength 6 min then continue with 100x on second minute jumping rope). I think it's better to alternate jumping rope with 1 or 2 strength exercise rather than 3 exercises so that still have energy to do jumping especially if do lower body exercises.

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8/25/11 12:15 A

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Yay, did more than 5-min jumping and even though felt slightly breathless, the important part is no ache, no pain! 7-min of cardio jumping rope = normal 150, side-to-side 50x, normal 70x, backward-forward 50x, normal 70x

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8/24/11 2:02 A

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Before this, I do sets of numbers instead of jumping by minutes because I want to train for endurance first and get my jumping confidence and also to prepare myself to jump by minutes. 60 per minute is when I have lots of rest and slow jumping!

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8/24/11 12:57 A

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150 is more like it. I doubt if you were doing 60 per minute. I didn't say anything because once you start timing yourself, you would know that you're much faster than 60.

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8/24/11 12:50 A

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Thanks for the link, Skater. We tend to skip cool down & stretches after a workout - I'm guilty of that sometimes, hehe - so it's best for us to keep remind each other on that, don't want to get injury and spend times wondering what-if!

Yesterday, try jumping rope after weeks of not doing it (couldn't do it as didn't want do intense workout during fasting) and I got 150 in a minute, yay! I guess it's my best record after keep doing sets of number instead of continously jumping. After that one minute, my body started to warm up so did few strength but before I can proceed to jumping again, had to stop my workout do do home chores. So, today, will try again do more jumping - don't want my muscles to forget about jumping!

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8/24/11 12:14 A

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Jumpers take note. This article contains stretches you should do for your calves. You may ask, what does plantar fasciitis have to do with me? Nothing, but tight calves can lead to plantar fasciitis or achilles tendonitis which happened to me because I didn't do any stretching before or after jumping. If you're going to do any exercises like walking, running and jumping, you should do these stretches. Good luck.

www.aafp.org/afp/2001/0201/p467.html
?p
rintable=afp


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8/20/11 10:01 A

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Awesome, PETALIA! Shut down the eyes and only using your instinct and hearing, feel like out-of-movie :D I wish I have wood floor instead of tiles, so I have to relly on the thin carpet. I've tried jumping on thicker carpet (in a hotel) and it was heavenly!

Can't wait to start my normal 10-min-and-more jumping routine in September!

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8/19/11 1:07 P

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I'm wild about jumping rope with my eyes shut! I jump in a big, empty space with a wood floor. I find I move about some. It's an amazing challenge for both coordination and balance. I've also been doing some reverse jumping, one foot jumping, alternating feet jumping - these are all so hard for me. I will keep practicing. I haven't yet successfully done a double jump.

My heavier rope uses ball bearings. Compared to my lighter rope, my heavier rope seems to make a revolution without much effort. Ball bearings make for real ease manipulating the rope as well. What about a light rope with ball bearings? I've tried a friend's leather rope with ball bearings (made for boxers) and it was difficult!

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8/16/11 9:05 P

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My last one that broke was something like in your profice pic - thin handles, light rope. So, with the heavier rope, I think I just jump slower, about 60s in a minute - a third compare to yours, SKATER787! So, come September, I will increase that number, will be quite a challenge with my current rope, hehe.

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8/16/11 12:20 P

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Dang, some bad math I was doing. Actually 180x15 = 2700. So theoretically, I could do anywhere between 1000 - 2700. I will start with 1000 and work up from there. I have a lot of room to grow and improve.

Fathin, I doubt if you're going to find the right rope without customization. Use these handles and replace the rope with the one you want. Providing that it's replacable. So far, I still consider my pic as the best rope for the money. I think it's 5-6 USD.

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8/16/11 3:28 A

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I'll get back to my 10-min jumping rope and increase the minutes after I completed my Ramadhan fasting. For now, I don't think I can handle any intense workout, just short and light-to-medium :D

If I found a lighter rope than what I have right now, I'll buy it to get more speed. For now, I'm jumping slower than I used to when I had my light rope. Though, the best thing I can say about my latest rope is the handles are much easier to grip during jumping that I don't have to hold too hard.

So, off we go with jumping, lots of calves stretches (and of course there are other stretches, hehe)!

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8/16/11 1:48 A

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Petalia, Amen on the calf stretching. Jumping put the calf muscles to work, hard. They tightened up and caused problems with the achilles or plantar fascia. At about the same time I developed my problem, another SP member also reported of painful achilles. Now I know better of why. Many recent converts to exercises like running also have problems with plantar fascia. Same reasons: Heavier, older, tight calves, shortened achilles (you're not 18 anymore) and bam! Plantar Fasciitis.

OK, it's been 48 hours after my skating session, the ankles are sore but no tender spot on the achilles. I think I have proven my theory that tight calf from the lack of warming up, stretching and massaging pre and post workout was the culprit to my achilles problem.

Yes, Fathin, I learned the hard way but at least I was wise enough to not let it go until it was painful and I had to limp around. There was just some minor discomfort and that was it. I just couldn't train the way I wanted to.

After the skating event, my jumping session will be around 30 minutes. That's based on my exercise theory that 1/2 hour is my threshold, be it yoga, weight lifting, whatever. I will only do half an hour max at a time. This is to avoid boredom and for long term success. So I'll find out how many jumps I can do in 1/2 hour. That would be my goal. I won't limit on the numbers of jump, but minutes.

Theoretically, if I jump at 180 pace per minute, 1 minute on 1 minute rest, that's 180x15 = 1200. So realistically my number will be around 1000-1200. I was doing 1000 in about 22 minutes before the injury. So 1200 will be a good goal for me every other day.

Edited by: SKATER787 at: 8/16/2011 (01:57)
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8/15/11 5:44 P

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PETALIA, You can try modify some of your strength training to challenge and strengthen your balance such as squat with one leg off or if you normally widen your legs for an exercise, try to make the width lesser. How about jumping rope with only one eye opens? I've never try that but if I'm not mistaken, if only eye available, it will be hard to do things "straighter" though dunno if this will improve or challenge your balance and coordination. And yeah, reverse jumping is quite hard at first but I'm sure you will get back to 1K jumps with it!

SKATER787, I hope this time the treatment works well. Sounds like you're also learning new things!

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8/15/11 2:55 P

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My usual routine:
5-10 min warm-up: walking or easy-going cycling or...
Stretching, especially the old injured areas. For skipping rope, I emphasize lots of calf stretching.
Cardio activity.
Cool-down: slowing way down whatever activity, or after skipping rope. walking a bit.
Stretching: even more than pre-cardio.

I'm shifting from jumping for duration to trying reverse jumping, double jumping, on one foot jumping, switching feet,... I'm hoping YouTube will help me find possibilities. I tried reverse jumping this morning and it is very, very difficult. I was lucky to do 10 slow jumps at a time. I'm looking for more emphasis on balance and coordination and less on cardio. Any ideas?

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8/14/11 10:14 P

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After 2 weeks for no exercise PT sessions, I decided to go inline skating yesterday to assess my achilles and to test out the warm up theory. So before I started skating, I stretched and massaged the calves. This was contrary to my prior belief that I don't need to do any of these. The muscle will get warmed up as I progressing along with my jumping rope. But after 4 months of trying to heal the achilles, I'm not about to take that approach again. I skated for 1/2 hour and covered about 5 miles. This tells me that I can finish the marathon in 2 1/2 hours barring the calf cramping up. I have history of cramping right after the marathon, so I know that the calves are tight. Before the achilles, I was hoping to do it in 2 hours, but for now I'd be happy with anything less than 2 1/2. I have new skates for this event. There are 3-100 mm wheels and 1-90. They are still recreational skates and not the racer type. The skates seem faster because of the big wheels. I was doing 10 MPH at the minimum whenever I checked, so I think I could go faster on race day because of adrenaline.

After the skating, I did a little stretching and massaging of the calves. In the past, my philosophy was that I'm done with the exercise, I'm not using the muscle anymore. Why bother? They will take care of themselves. Well, much to my surprise, the outer calf over the sore achilles was noticeably tight. Darn, no wonder the achilles was tender. Day after day, I was jumping rope with no stretching, no massaging, the calf was getting tighter and tighter everyday until I upped the count to 1250. No wonder, the achilles gave out. It's the cumulative effect after almost two months of abuse.

Today, the ankle felt the effect from skating, but no tender spot on the achilles. I'll rest for a couple of days to make sure that the sore spot is not back. The left calf is still tight and I'll have to massage it some more. But there is a glimmer of hope now that I will be ready for the event.

Edited by: SKATER787 at: 8/15/2011 (00:20)
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8/14/11 10:14 P

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Duplicate post. Deleted.

Edited by: SKATER787 at: 8/14/2011 (22:16)
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8/14/11 8:05 P

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My slowly inhale-exhale is equal to 5 (actually more but 5 is a nicer number, hehe) so if I do 20 set of that inhale-exhale, I can get 100! Sometimes, I just count sets of 5 - 5, 10, 15 and so on - and all counts are in my head.

Can't wait for September to start again 10-min or more jumping rope! For now, I'm more to relax-cardio, not too much intensity, haha.

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8/12/11 12:20 A

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Come to think of it, I don't think I can solve the counting problem. Just as well, as I forgot that I was trying to do HIIT anyway. So rest periods in between is a good thing. So I will stick with the 100 count and write them down each set so I don't miscount. I'll only do 1000 anyway as that's what my body could put up with. I also figured out that I should do every other day as to let my body have sufficient rest and to avoid injury.

As with other calamities in my life, this injury has turned out to be a good thing. A very good thing. A blessing in disguise, as I've learned much more about achilles tendonitis and plantar fasciitis. I had no knowledge of the achilles before. Although, I knew that my calves and hams were tight, I didn't understand the implications. I also didn't understand the importance of stretching or warming up before the exercise even though Fathin mentioned it before. Now I know better and understand what stretches and warm ups I need to do and how to do them. I also have better common sense to consider rest day in between instead of being greedy and goals driven and get myself overuse injury.


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8/11/11 8:05 P

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Petalia, wow, you have reached more than 2K non-stop, impressive! Try reverse jumping or if you already good with more fancy footwork, try to do them in reverse motion, must be more interesting. And to make things more challenging, keep changing the motion - normal, reverse, normal! I only jumping rope when I'm not too tired and only do small numbers, much slower pace. I think my arms feel much heavier than my legs whenever I jump during fasting LOL

Yesterday, did 40s for each hopping, jumping rope and jumping jack in 3 minutes. Hmm, I think that set can be used for cardio as less exhausting during fasting, not overtaxing myself. Huhu, I miss my jumping rope workout!

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8/11/11 7:49 P

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This morning, 2300 non-stop jumps! I can't believe it. Maybe it's time to try something different, rather than duration, perhaps some fancy footwork....FATHINSN, I couldn't imagine fasting and skipping rope as well. Other types of exercise, still difficult, but okay. I've been reading your Ramadan blog, it's interesting and impressive. Thanks for sharing.

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8/11/11 3:05 A

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Wow, Petalia, you're very good with getting thousands non-stop, AWESOME! Barefoot jumping must be really works for you, yay! I've never tried number more than 100 coz more than 100 and I lose count (probably coz I'm so easily get distracted, haha). Continue your great progress but don't overdo it and remember all three things - warm up, cool down and stretches!

Hope to read your jumping count, too, Skater787, once you're ready. You two make me feel a bit competitive, hehe. But for now, I'm taking a break from jumping as I don't think I can do too much cardio while fasting and worrying about refueling - good thing about jumping rope, I will go straight to drink water so no worry about not drinking enough water for the day!

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8/8/11 9:46 P

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Petalia, very nice. You must be a natural.

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8/8/11 9:34 P

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I don't believe it. Today, 322x, then 2000x- no stopping, no missing consecutive jumps!!

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8/7/11 5:48 P

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I agree with SKATER787. I started jumping rope this past April. It seems to be one of those things one can actually get better at - and pretty quickly, too! At first, I couldn't do more than a couple of skips until I missed. I kept plugging away and the amounts of consecutive jumps have improved dramatically. It feels quite great to see such significant changes, really motivating. I, too, have eye-hand coordination difficulties. These things can improve but they must get used to do so. Jump ropes are, fortunately, super cheap. Get one and tag on 5 minutes like SKATER787 recommended. I think you will be amazed with yourself.

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8/7/11 5:30 P

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Duplicate post. Deleted.

Edited by: SKATER787 at: 8/7/2011 (17:32)
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8/7/11 5:30 P

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---- I have never been coordinated enough ----

I disagree with that statement. If you fell all over the sidewalk left and right or walk like a crab, then I'd buy that. But if you can walk normally like most people do then you're coordinated enough. I learned how to jump rope when I was 46. Think of it like learning a language. A body language. To be successful in learning any language you've got to 1) believe that you can do it and 2) practice, practice and practice.

Get the real thing too and practice 5 minutes per day. That should be the goal. Don't worry about not getting it. The goal is to practice daily and let the body decides when it wants to 'get it'. No pressure. No frustrations. If you can do the fake rope,you're coordinated enough to do the real rope. If you can keep up the practice, one day the body will decide to 'get it'. Stop this non-sense about not coordinated enough. Good luck.

Edited by: SKATER787 at: 8/7/2011 (17:37)
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8/7/11 4:14 P

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I have never been coordinated enough to jump rope but have always wanted to do it...I discovered the rope-less jump rope and am so excited!!! My goal is to do it 10 minutes each day.

To eat is a necessity, but to eat intelligently is an art." ~ La Roch

5'8" www.youtube.com/watch?v=XJmwb3uHt5Q


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8/5/11 9:50 P

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Thanks to Fathin who talked about sleep issue in her blog. I've never paid much attention to the sleep problem even though my own sleep has not been optimum. The video link I posted below mentioned the Zeo machine. Well, I've never heard of it and am just amazed at how far technology has come. I'm researching the Zeo and any other competitors now for a possible purchase.

www.amazon.com/Zeo-ZEOBP01-Personal-
Sl
eep-Coach/dp/B002IY65V4/ref=cm_cr_prR>_product_top


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8/5/11 5:55 P

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Superb. Excellent.

I was doing sets because it made counting easier. I'd do a set of hundred and stopped to mark it on paper. My experiment with rope with automatic counter didn't pan out. It was a defective unit and the battery went dead in a day or so. If I could have a machine that can count the jump for me and announce it every one hundred, that'd be ideal.

In any event, this looks like a worthwhile goal for me. I'll borrow your technique and go for one continuous set when I come back. My goal would be 1000 non-stop. That would be sweet! When I was doing sets, I would run out of gas from 300 on. So this would be interesting. lol

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8/5/11 4:57 P

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1520, non-stop, one set. The counting actually helps me to keep my mind from wandering!

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8/5/11 4:48 P

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Petalia, congrats. Is that 1520 non-stop in one set? Just the counting alone is tiring, lol. Congrats.

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8/5/11 1:33 P

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I've been shouting to the world, up to the sky, today I jumped 1520 consecutive barefoot jumps without a miss! I've only been jumping at higher numbers since I took off my shoes not even a month ago. I've never jumped so many consecutive times before.

SKATER87, I sympathize so much. Injuries are awful. I suffered a repeated joint injury that has kept me from running for such a long, long time. Every so often, loads of pain and PT. Argh! When I started skipping rope in April, I was worried that the impact would immediately ignite my old injury. So far, so good. I have great empathy for you in your plight. Rats!

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8/5/11 2:27 A

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A very good topic about sleep that you brought up. I was right about the ear plugs. Enjoy:

news.yahoo.com/blogs/upgrade-your-li
fe
/upgrade-life-great-tips-better-nighR>t-sleep-160112326.html


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8/2/11 5:06 P

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Tuesday's workout, did things that I planned for this Ramadhan month, yay!
- morning (after Dhuha prayer) = 5 minutes of strength exercises - 2 sets of 10 reps Pilate Rolling Like A Ball, 1 set of 10 reps Skater Squat, 1 set of 10 reps Reverse Lunges
- afternoon (back from work) = 4 minutes jumping rope (250x) + 25 minutes Pilate Workout (Pilate warm up and 4 moves) + 6 minutes jumping rope (300x) + 6 minutes stretches

So, Tuesday meant I reached my jumping rope goal = 10 minutes jumping rope daily!

Thanks, Skater787, for the air-con tip. I hope after your good result after the no-exercise therapy, your PT will see that it's best for you not to do exercises that might cause more pain and not helping your recovery before the skating event.

### Fathin SN###
Spark Your Day With Jumping Rope!
Lead of Jump Rope Challenge Team


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8/2/11 3:59 P

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Petalia, those are some nice numbers for your jump. I wish I could join the 1000s club again when I recover from my achilles problems.

Fathin, I hope you use windshield reflector for your car. Get one with metallic look for best reflection. If possible, roll down the windows a tiny bit so heat can escape while it's parked. And before turning on AC, roll down the windows so the trapped heat can get out first. Green house effect can heat up the interior of your car to the extreme. Once the interior cools down sufficiently then put on the AC. Getting the interior heat out will help your AC from working so hard and save you some money. But to not use the AC at all is just too uncomfortable and not worth it, as you found out. That's like turning back the clock to before there was AC avaiable. People were wishing that they had AC in their cars.

Today, I had a long talk with Hatti, the PT I picked out of the three I've worked with. I told her the whole story from signing up for the inline marathon and how I got myself in trouble jumping rope. My success with the ultrasound machine in a professional setting. I even took my home unit to show her that I used it but got no result because it's not strong enough. She understood and is willing to adapt the protocol to fit my needs. So I had the ultrasound, icing and no exercise. Today, one day after the session, my achilles is a lot calmer. It's not sore and angry like the day after prior therapies.

Edited by: SKATER787 at: 8/5/2011 (16:44)
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8/2/11 3:37 A

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Skater787 - Looks like you have a conflict. Do you have new treatment right now after you discussed with your PT and doctor?

Petalia - That's good, concentrate on improving your coordination and 100x daily. Remember to warm up, cool down and stretching properly to avoid injury and of course, you have to do the jumping properly. Do it incorrectly and the jumping can be high-impact.

My plan for August is jumping 10 minutes daily but ever since I got too-hot sauna on Sunday (went to town for weekly grocery trip in the middle of hot, sunny early afternoon) and on Monday, in my car, my head hurts terribly. So, now I just do light and short exercises like basic pilate.

### Fathin SN###
Spark Your Day With Jumping Rope!
Lead of Jump Rope Challenge Team


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8/1/11 5:55 P

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My jump rope goal continues to be to jump at least 100x every day. I've been logging in my jumps every day since April, 2011 (?) when I joined the team and started skipping rope.
I began by using an inexpensive PVC rope that was easily adjustable. Now, I am using a heavier rubber rope with ball bearings in the handles. The heavier rope seems to slow down the speed of the revolutions which is helpful for me since my aim is for duration: as many consecutive jumps at a time that I can do. At first, my heart and lungs would get overtaxed. Now, they are okay but my calves get tired. I do lots of calf stretching and strengthening before and after jumping. I hope later, when I'm more advanced, to work again with the lighter rope and try some fancier footwork. For now, I will continue to plod along and develop my coordination between my hands and my feet.

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8/1/11 3:52 A

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Last week I had a follow up visit with the doctor. There was no noticeable improvement. So basically, the sore spot is still the same sore spot. Doc wanted to cut out the PT, saying that I could exercise at home. He scaled back the PT and said twice a week for 3 more weeks. I asked him for four weeks.

This whole PT thing was because my home model ultrasound machine doesn't do me any good. I would hold it up against my achilles for half an hour at a time and got no results after a month because it's not powerful enough. I've had great success with the ultrasound at a chiropractor's office. But he had it on pretty high as I could feel the metal applicator was grabbing my skin and it hurts the spot where the transmission gel wasn't there.

Even after the doctor's visit, I still had great faith and enthusiasm for PT. But over the weekend, I've been thinking that their protocol just isn't working for me. All I wanted was the ultrasound at a power setting that beyond my home unit. I'm not getting that. I didn't want to do exercise as I knew that it would aggravate my condition. Yet, I've gone through their exercise programs.

But the event is coming up and I'm asking myself, what am I doing? Even the doctor has great doubt and wanted to cut off the PT.

When I started the PT, I didn't want to tell them what to do. I didn't want to come across as knowing it all. So I went along with their protocol and I'm sure it works for a lot of people. They see hundreds of patients. The problem is that it's not working for me and it's not what I wanted from the beginning. Ultimately, I went along because I want the ultrasound. It had worked for me before. Now 5 weeks later, I've just realized that they are not aggressive enough with the ultrasound. I don't feel a damned thing when they did it and obviously the results show no improvement.

I don't know what I should do. But it seems a waste of time for me to continue since I'm not getting any improvement. I'm beginning to see why the doctor wanted to reduce the number of PT sessions. He is a lot more objective than I am.

P.S. After the doc's visit, I had a discussion with Francie. I told her that while I think the ultrasound is beneficial, the exercises just canceled out all the benefits because it just irritated the achilles. So I ended up with no gain. Only now I suspect that on top of it, the ultrasound setting was not strong enough. So what's the point?

Edited by: SKATER787 at: 8/1/2011 (03:58)
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7/31/11 8:21 P

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Hello GRANDMAFRAN2, nice to have you in the team. I started jumping when I was a kid but stopped for years (coz of puberty and too self-conscious, haha). Anyhow I restarted again few years back. First and for most, if you have no problem with your health, with your joints and your doctor said go ahead, you can start jumping.

You need to find jumping rope that you're comfortable with. It's better to try the rope in the store if this is your first time - for me, I tried the handles, how I can grip it nicely, no bulky big handles for me as those are hard for me to grip fully and they felt like dumbbells! And the length, some ropes are easily adjustable, some might have to tie up some knots or cut it, which I don't recommended as it's harder to adjust back longer-shorter length. And for starter, try to find light rope instead of the weighted rope.

As a beginner, I would recommend at least 5 to 10 minutes jumping rope on alternate days then add more minutes and try to do daily. Try the basic jump (jump with both feet) first before you proceed with other jumping style and make sure you tighten your abs while jumping as this will also help to tone your abs. For me, it's better do sets of a number, say sets of 15s, 20s and so on, rather than try to jumping as much as you can in minutes. This way, you can build up your endurance (and easy to count!) before you move to jumping by minutes instead of sets. Jump high enough for the rope to skim beneath your feet, don't jump too high as you can get tired quicker and can hurt your joints (too high impact on your knees).

And did I get positive changes with jumping rope? Definitely, yes! From several articles, "Jumping rope can burn up to 1000 calories per hour, making it one of the most efficient workouts possible. It tones muscles in the entire body, developing long, lean muscles in all major muscle groups, both upper and lower. Jumping rope optimizes cardiovascular conditioning and maximizes athletic skills combining agility, coordination, timing, endurance. " In fact, after several weeks of jumping, I think my hips are getting smaller, the torso is getting lesser in inches. Just do 10 minutes in the morning can boost up my energy for the whole day and doing in the afternoon, makes better sleep at night.

Some interesting articles to read:
Jumping rope lessons (click at the number and you will be surprised with the info):
www.ropesport.com/free_jump_ropes_le
ss
on_for_beginner.php


Benefits of jumping rope (there's also a comparison with other activities):
singlemindedwomen.com/womens-health/
th
e-benefits-of-jumping-rope/


Jumping rope, Web MD (I think this one is interesting, from medical view):
www.webmd.com/fitness-exercise/guide
/s
kipping-rope-doesnt-skip-workout?page=2


SP article on jumping rope:
www.sparkpeople.com/resource/fitness
_a
rticles.asp?id=964


SP jumping rope video:
www.sparkpeople.com/resource/fitness
_a
rticles.asp?id=1056


Hope you have fun with jumping rope!

### Fathin SN###
Spark Your Day With Jumping Rope!
Lead of Jump Rope Challenge Team


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7/31/11 7:19 P

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How did you begin the jumping yourself? How many minutes, what kind of jumping? Did it work to where you noticed a change in energy and figure change? How long did you jump before you began to notice a change? I would appreciate how often you advised jumping... daily or every other day, for how long? Thank you!

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7/30/11 11:42 P

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Hi Teams!

For August 2011, post your August goals - how frequent you want to jump, what's your daily/weekly/monthly jumping goals, do you want to try new jumping techniques/workouts, etc etc.

Spark Your Day With Jumping!

### Fathin SN###
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