| How to Jump Rope for Weight Loss Posted: 17 Feb 2017 04:00 PM PST Don't have time to head to the gym after work, or not motivated enough to commit to an exercise class every week? Head to your local sports store and pick up a jump rope. Jumping rope burns up to 13 calories a minute,[1] and is great for a quick workout on the go. EditDoing Basic Jump Roping - Look for a beaded or plastic rope. Plastic "speed" ropes are more durable than cotton ropes and whip around faster, which will create a more intense workout. They're also good for doing advanced jump rope moves, like the single leg jump or the alternate foot jump.[2]
- Measure the rope to your height. It's important to use a rope that fits your height. To measure the rope:
- Stand in the middle of the rope. The handles should extend to your armpits.
- If the handles go past your armpits, cut and adjust the length as necessary.
- Jump on a waxed or wooden floor. This will help to gradually prepare your lower body for the impact of jumping.[3]
- Don't jump on hard surfaces like concrete, as this can put stress on your knees and lead to injury.[4]
- Practice a basic jump. Master the form of the basic jump before you try any variations or tricks.[5]
- Hold the rope with your hands at hip height and keep your elbows slightly bent. Make sure your upper arms are close to your sides. Roll your shoulders back and down and keep your chest out.
- Jump one to two inches off the floor, giving the rope just enough space to slip under your feet. Land on the balls of your feet.
- Keep your elbows close to your sides as you turn the rope. The movement should come from your wrists and forearms, not from your shoulders. Make turns that are no bigger than two inches, as any bigger will cause you to jump too high.[6]
- Make your jumps small and consistent. Do 10-15 jumps to warm up and get the feel for the basic jump.
- If you get tired before you finish 15 jumps, drop the rope but keep your arms and legs going. You can work up to using the rope full-time.
- Jump rope every day for 15-20 minutes. Once you feel comfortable with the basic jump, practice jumping rope once a day. Keep track of how many jumps you can do in 15-20 minutes.[7]
- Don't sacrifice form for speed. Make sure you keep your elbows in as you turn and you do not jump higher than one to two inches off the ground.[8]
- Integrate the basic jump into a strength training circuit. This will help you lose weight and get better at jumping rope. Try a 15 minute circuit, once a day, to burn fat and tone your body. You will need a jump rope, a timer, and an exercise mat.[9]
- Jump rope for 1 minute, with both feet together.
- Do 20 lunges, 10 per side.
- Jump rope for 1 minute.
- Do 10 pushups.
- Jump rope for 1 minute with both feet together.
- Do a 30-second plank.
- Jump rope for 1 minute. Rest for 10 seconds.
- Repeat this circuit one more time, with a one minute rest between each circuit.
EditDoing Variations - Do side to side jumps. Hold the jump rope in the correct position. Jump a few inches to your left as you swing your rope. Then, jump a few inches to your right as you swing the rope. Get into a rhythm as you jump from side to side.[10]
- Practice 10 side to side jumps, or as many as you can do in one minute.
- Practice alternate foot jumps. Instead of jumping with both feet at once, alternate your feet, as if you are running in place. Keep your knees lifted to the front and try to jump a little higher than 1 inch off the floor. As you land, stay on the balls of your feet.[11]
- Do 10 alternate foot jumps, or as many as you can do in one minute.
- Try single leg lift jumps. Begin by jumping only on your right foot. Land softly on the balls of your feet. Then, switch to jumping only on your left foot. Land softly. Keep your shoulders rolled back and your upper body straight as you jump.[12]
- Continue to do single leg lift jumps, five on each side. Or do as many as you can in one minute.
- Do a 15 minute jump rope routine. Once you feel you are comfortable with these variations, try to put them all together into a jump rope routine that will burn calories and tone your body. You will need a jump rope and a timer.[13]
- Start with the basic jump, for one minute.
- Go into side to side jumps, for one minute.
- Do alternate foot jumps, for one minute.
- Finish with single leg jumps, for one minute. Switch legs each time you jump.
- Repeat this circuit two to three times, with a one minute break between each circuit.
- Practice this routine once a day to see improvements.
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| How to Grow Grape Vines Posted: 17 Feb 2017 08:00 AM PST Grapes are certainly a multi-purpose fruit, being used for wine, baked goods, jams, and for eating fresh off the vine. With their ability to grow in many places around the world, they are a great addition to any garden. EditPreparing for Planting - Choose a type of grape. As with any plant, certain types of grapes grow better in different areas and offer up different flavors and appearances. There are three general types of grapes: American, European, and Muscadine grapes. American grapes grow best in warm, sunny climates like that of central California. European grapes are common in Europe and Northern parts of the US, and Muscadine grapes are commonly found in the Southern US.
- Within each general type of grapevine, there are multiple species to choose from which each offer up their own flavor, color, texture, and size. Visit a local nursery to find one that fits your needs and environment.
- Select plants that look healthy and strong, and are 1 year old. When possible, get them certified virus-free to ensure that their healthy growth is continued.[1]
- Look for plants that have an even root distribution, and whose canes are symmetrical.
- Prepare your own grapevine cuttings. If you or a friend has another grapevine you'd like to plant from, you can take a cutting and plant it in a new location. To use your own cuttings: Cut the sections directly from the vine or from brush that has recently been pruned off. Make sure the cutting is 3 nodes long (the nodes will look like bumps). At the bottom of the cutting, make the cut at an angle. This cut should be at 45 degrees and 1/4 to 1-inch above the node.
- When taking cuttings, plant as many as possible - in as many locations as possible - to have a higher chance of success. Surplus plants can be given away.
- Select a suitable location. Grapevines are long term plants that can live between 50 to 100 years. Therefore, make sure that the location you select is a permanent one that will offer up plenty of room for future grapevines. Grapevines thrive in sloped and hilly areas that offer up plenty of drainage and sunlight. When possible, plant your grapevines on a downward slope on a south-facing hill, in an area clear of other trees and large plants.
- In cold areas be sure to plant the grapevines in a sunny area, preferably facing south. A southern facing location may prevent frost nipping the vines.
- Prepare the soil. Grapevines are a bit picky about their soil conditions, so make sure your are just right before planting. Use soil that slightly rocky or sandy with a pH just above 7. Amend the soil to promote good drainage if necessary, as water-logged roots are not conducive to healthy growing grapevines.
- Test the soil pH with an at-home kit to determine if anything needs to be added to or taken away from your soil to prepare it for planting.
- Although it may seem counterintuitive, grapevines do not like soil that is too nutrient-rich. Avoid heavily fertilized soil when possible, and ask a worker at a local nursery for tailored suggestions.[2]
- Prepare a trellis for your grapevines. Grapevines are, as the name implies, vine plants that grow upwards along a support structure. If you are not planting your grapes along a fence or other structure, construct or buy a trellis for them to grow along. This is typically a wooden structure made of intertwined boards that allow the vines to wrap around them, providing a sturdy support system.
- Latticed wood and wire can be purchased and attached to fence posts for an easy homemade trellis, if you don't have the funds or ability to purchase or make your own.
- Don't use a single stake (as you might for tomato plants) as this won't provide enough support for your vines once they start growing.
- Know when to plant. Wait to plant your grapevines until a frost-free day in late winter or early spring. Pruning should happen around this time in upcoming years as well. Contact your local agricultural service for exact planting dates.
EditPlanting Your Grapevines - Plant your grapevines. Depending on the species of grapes you are planting, spacing will be different for each plant. For American and European grapes, plant each vine apart. Muscadines require much more space, and should be planted approximately apart. Plant the cuttings in a trench with the basal and center bud covered. The top bud should be just above the soil surface. Press the soil firmly around the newly planted grapevine cuttings.
- How deep you plant the vines will depend on the age and size of each individual plant. Don't bury the vine cane any higher than the first bud, but make sure the roots are completely covered in soil.
- Give your plants a good watering. Grapevines don't prefer heavy water or rain, so after the first watering keep the amount of water you give them to a minimum. Keep water near the roots so that the majority of it gets absorbed rather than evaporated by the sun. If your area doesn't get much rain, set up a drip system directly at the roots so that the grapevines get small amounts of water on a regular basis.[3]
- Prune your grapevines. The first year, the grapevine should not be allowed to produce any fully matured fruits as these can damage the young vine with their weight. Cut back all the fruit, as well as all the vines except for the strongest that branch off the cane. In later years prune as needed following established local practices, and in older vines be sure to prune the vines back to around 90% of their wood.
- Prune vines when dormant. Always always prune grapevines when they are dormant. They will otherwise bleed their sap - losing vigour. This is typically in late winter when it is no longer cold enough to frost outside.
- Apply pest control as needed. Little pest control is needed as grapevines are naturally hardy. Keep weeds at bay by hand-weeding on a regular basis, and cover you grapevines in bird net to keep birds away if necessary. Seek guidance from your local gardening club or agricultural extension on how to combat the Vine Moth. It is one of the few pests that can decimate grapevines.
- Be sure to plant the grapevines so they receive enough airflow to prevent powdery mildew.
- Aphids can be a problem for grapevines; ladybugs are a natural consumer of aphids and will not damage your vines further.
- Harvest your grapes when appropriate. Strong, edible fruit likely won't appear for anywhere from 1-3 years. When it appears, test its ripeness by picking a few grapes from different areas and tasting them. If the grapes are sweet, start picking as they ready for harvesting and eating.
- Grapes will not continue to ripen after picking (as is the case with other fruits) so be sure not to pick them prematurely.
- Color and size are not necessarily a good indication of ripe fruit. Only pick the fruit after you've tasted it and are certain it is ready.[4]
- If you ever have any questions about the growth of your grapevines, call your local agricultural extension.
- Some popular wine grapes include:
- Merlot
- Syrah
- Chenin Blanc
- Some popular eating grapes include:
- Thompson seedless
- Red Flame
- Concord for jelly making
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| How to Set Windows 10 to Automatically Update Your Time Zone Based on Location Posted: 17 Feb 2017 12:00 AM PST Do you commonly move between time zones but hate that your Windows 10 computer doesn't update your time to adjust for these time differences? Well, with a flick of a few switches, you can have your computer adjust for these differences, much like any cell phone. - Ensure that your computer is updated. You'll need the updates through at least November 2015. If it tells you that you are up-to-date, you're all set to go.
- If your computer has been manufactured and installed all updates prior to November 2016, chances are your computer should already be up to date.
- Open your Start menu and click the Settings option. The option can't be found if you try and find it through the classic Control Panel settings (picky, picky Microsoft).
- Select the "Time & language" button. This menu contains almost all time settings and language options.
- Ensure the "Set time automatically" switch is turned on.
- Slide the switch next to Set time zone automatically until the switch turns blue (much like the switch next to "Set time automatically"). With this setting on, the settings for your manual operation of time zones will become disabled so you can't change them by yourself - your computer will change them for you from now on.
- Close all the dialog boxes. This should ensure your settings are saved.
- Restart your computer. It's always great to start fresh every time you move from time zone to time zone; however, the changes should have taken effect when you slid the "Set time zone automatically" and/or have moved into another time zone.
- Test it when you move into another time zone. It should update your time within a couple of moments after you start your computer.
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