• Grip the jump rope handles firmly with your elbows close to your sides, make small circles with your wrists as you jump.
• To help keep your balance, keep your gaze ahead, your head lifted, and your torso relaxed.
• Jump only high enough to clear the rope, and always be sure to land lightly on the balls of your feet.
• Lastly, never sacrifice well-formed jumping for speed.
• Once you’ve mastered your form, you can start trying variations like increasing your jumping speed, switching directions, and crossovers.

Are you making enough footprints each day? Think about it. For the majority of the day are you sitting or walking? Most people (due to jobs) sit and are sedentary for the majority of the day. You may think that you do not have the time or energy to increase the number of steps you take per day; however, a little goes a long way. What I mean is there are little, easy, changes that you can implement to add steps to your everyday routine.

 First, take the stairs. Not only will you increase the number of steps you take but you will get the added bonus of stepping up which is great for strengthening the lower body. And, hey if you work on the 75^th or even the 10^th floor just get off the elevator a few floors early and continually add a floor each week.

 Second, park further away at the grocery store, mall, or anywhere there is a parking lot. Besides the added steps you will gain you won’t have to keep circling the parking lot for 15 minutes trying to obtain the “perfect” spot.

 Third, turn leisure time into walking time. Grab a friend, neighbor, spouse, or loved one and go for a stroll around the block on evenings and weekends. Just adding a 10 to 15 minute walk most days of the week can add up to an hour or more of walking.

 Remember, no matter what your fitness level or age there is always time to add walking into your life. So, improve the quality of your life today by following these three easy tips. Happy Walking!

Did you know that 1 out of 3 older adults (65+ years) fall each year? And, after you fall once you are at greater risk of future falls. Some people might think that falling is a normal part of aging. But, this is NOT true. Falls are preventable; the following simple steps can prevent you or a loved one from falling:

1. Physical Activity:  Balance, flexibility, and strength training reduce the risk of falling. It is never too late to begin an exercise program. Start simple with weight shifting, low impact exercises, and don’t forget to stretch.
2. Medical Management: Talk to your doctor. Medications and especially combinations of medications can make us dizzy which can increase risk of falling. Also, have your vision checked. Changes in vision and inner ear functioning can directly effect falls.
3. Home Modification:  Installing grab bars and even removing floor clutter can reduce the risk of falls. Adequate lighting and bathroom modifications are important to stay on your feet.
4. Get informed:  There are many fall prevention local resources available. Go to www.sandiegofallprevention.org and check out the resource guide which lists local fall prevention resources.

 Remember, falling is not a normal part of aging. Stay independent, active, and aware.  La Jolla Sports Club has many programs to help people of all ages be healthy, active, and fit.  Building a strong body and mind are key to maintaining health.  See what La Jolla Sports Club has to offer today!

1. Get Plenty of Sleep
2.   Aim for at least 8-hours a night.
3. Reduce Fast-food intake
   1. Not only will your health increase so will your bank account.
4. Eat-Slower
   1. Most people eat so fast that they outrun the signal from the brain that lets you know you are full. This causes extreme overeating, calorie intake and fat storage.
   2. Listen to your body’s signals.
5. Eat Fish
   1. Fish have no legs and are therefore the healthiest of protein choices.
   2. Fish provides very lean protein and omega-3 fatty acids, which improve brain function, sex cell formation, mood enhancement and heart health.
6. Trade Saturated fats for Monounsaturated fats
   1. While saturated fats clog arteries by increasing bad cholesterol (LDL), monounsaturated fats help clear clogged arteries by increasing good cholesterol (HDL) and reducing bad cholesterol (LDL).
   2. Monounsaturated fats are liquid at room temperature and readily found in nuts, seeds, and oils (especially olive).

Spin Classes are a great way to stay in shape and help build a strong heart and a sleek physique.  La Jolla Sports Club offers a wide variety of these spin classes with instructors to mee your every need.  Work up a good sweat with this indoor cycling program. It’s a great activity for all skill and fitness levels. Beginning and advanced cyclists can ride side by side in a non-competitive environment.

Classes Include

• Spinning: Indoor-cycling program using every aspect of high-performance racing bicycle designed by Schwinn that’s fully adjustable and stationary.
• Structure & Spinning: Indoor cycling class using every aspect of high-performance racing bicycle in a master class setting. This workout is designed to enhance your cycling through a charted and timed workout.
• Spin & Sculpt: A combination of resistance and cardiovascular workout, alternating intervals between the bike and strength moves, using hand weights and body bars.

According to Eric Villiagran, cardiovascular training provides a good foundation when it comes to exercise, offering benefits in weight control, endurance, and overall cardiovascular health. Unfortunately, as we age, cardio exercises alone can’t help us preserve precious muscle mass. Check out what Eric has to say about the combination of both cardio and strength training in his blog below.

Your Beatin’ Heart

Cardio training is an essential form of exercise for overall health. Typically, we picture cardio as hours on a treadmill, but it’s possible to achieve a good cardio workout from walking, sprinting, swimming, or La Jolla Sports dance.

Heart rate is the number of contractions the heart makes in one minute, and this is measured in beats per minute (BPM). Knowing your BPM is integral to cardio training, because as you exercise, your body speeds up its demand for oxygen. In turn, the heart increases its BPM, allowing more oxygen-rich blood to travel through your body.

Periodically taking your pulse at the wrist or gently pressing on the side of your neck allows you to monitor your BPM. Count the beats for ten seconds then multiply by six (e.g., 20 beats per 10 seconds x 6 = 120 BPM). There’s also an easy formula for determining your ideal heart rate or BPM: from 220, subtract your age (e.g., 220 – 40 = 180).

Gauging your heart rate will not only prevent you from overexerting, but also determine the type of workout you’re getting. For example, doing cardio for 30 minutes at 170 BPM will provide you with aerobic conditioning, while exercising at the same BPM for 15 minutes will provide you with fat burning/body building benefits.

Muscle Mass and More

While strength training with resistance is known to build muscle, it is also beneficial for improving range of motion, flexibility, posture, and tendon strength. In addition, it reduces the risk for injuries like back problems. For starters, stay with basic muscle building movements such as bench presses, lateral pulldowns, shoulder presses, and leg presses. You can experience great results doing these movements on machines and, consequently, eliminate the chance of injury that may occur with free weights.

Muscle atrophy (the loss of muscle) is a major concern not just for people over 40, but also for sedentary persons of any age. Women, who generally have less bone density and muscle mass than men, are more prone to muscle loss as that age. Dr. Miriam Nelson, Associate Director of the Human Physiology Laboratory at Boston’s Tufts University, stresses the importance of non-aerobic strength training for preserving bone and reducing muscle loss.