The Hindu Business Line : `Skip' it!

In some aspects, rope-skipping is like spot-jogging. It strengthens your heart and lungs, can be done indoors or outdoors and is inexpensive. However, it is more strenuous than spot-jogging and running, and you can burn up to 600 calories per hour depending on your speed. Plus, it demands agility and co-ordination.

To enhance your fitness level, that is, to strengthen your heart, you need to jump rope for 10 continuous minutes. To keep the rope spinning freely without getting entangled with your feet, you have to rotate it about 80 times a minute. Jumping 80 steps to the minute equals running 1.6 km (1 mile) in 7 minutes 20 seconds. In short, you have to be fit to manage jumping rope for 10 minutes non-stop.

If you are very keen on using the rope, you could do it three days a week — say, Tuesdays, Thursdays and Saturdays. On the other days, continue to run. Start with jumping rope for 2 minutes. Then, build it up.

Make sure you wear thick-soled keds to keep from jarring and injuring your knee- and ankle-joints. Bend your knees slightly when you land to absorb the shock better. And bend forward at the waist slightly to maintain your balance.

Buy a rope that has handles that allow you to spin the rope smoothly — the kind boxers use. To get one that goes with your height, stand on the middle of the rope and hold the handled ends up. The handles should reach your armpits.

Recently I was asked to spend a night in hospital because my doctor suspected I had hepatitis. A day later, he discharged me saying I didn't have hepatitis.

I work out two hours at the gym regularly — one hour on the treadmill and one hour of weight-training. On weekends, I put in 3-4 hours at the gym. Could my being fit have deflected the hepatitis from taking root? Should I worry about my liver?

Alex Fernandes

I wish I could say that your being fit did indeed prevent you from getting hepatitis and it may well be so. However, let's look at it scientifically: when you exercise vigorously, your muscles can release large amounts of their stored enzymes into your bloodstream. Likewise, a weak dysfunctional liver can also eject the same enzymes into your bloodstream. A normal healthy liver releases very small amounts of these enzymes.

A regular exerciser has elevated enzyme-levels in the blood. That is why he should not exercise for 48 hours before taking a blood test. If the enzyme level is normal, hepatitis is ruled out. If the enzyme level remains high, then the liver comes under medical scrutiny. In your case, you obviously do not have hepatitis. Continue to exercise.

And if you have the slightest doubt about liver, cut down fatty foods. That would keep it healthy.

Just before my menstruation, my breasts hurt and become acutely tender. My doctor says it happens to most women and that I should learn to bear it. But I don't want to be `most' women. Surely, there is something I can do about it? What do you suggest?

Neena Barve

The tenderness is due to the hormone estrogens and progesterone interacting during the reproductive phase. They stimulate the milk-producing glands to expand. The tissues around these glands get saturated with fluids that flow in to nourish the cells of the glands. The saturated tissues push and pull at nerve fibres and this creates the aching feeling.

To rid yourself of the ache, I suggest the following lifestyle changes:

Fix high-fibre meals: Get on to a low-fat, high-fibre diet. Concentrate on whole grains, pulses, green beans, vegetables and fruits. It has been found that fibre pushes out extra estrogens leaving just the right amount in the system. This way, there's less estrogen-stimulation on the milk-producing glands of the breasts.

Watch your weight: Please understand that fat stores estrogens. The more fat you have, the more estrogens there are in your system. So, be very strict with yourself about losing weight and maintaining your weight-loss.

Fork in the big four: The big four — vitamin C, vitamin B, calcium and magnesium — regulate prostaglandin E which disciplines prolactin that stimulates breast tissue. Get your doctor to prescribe the big four as a course just before menstruation every month.

Exercise every day: Exercise de-stresses. Exercise harmonises hormones. So, exercise every day... not 3 or 5 days a week, but every day.This is imperative. Hormones are funny things. If they are already imbalanced, you can get this problem, they need exercise as a correction course 7 days a week. Wear a sturdy, snug bra while exercising. Overall, by committing to exercise, you'll do yourself a big favour.

(The writer is co-author of the book, `Fitness for Life'.)

Readers can send queries to life@thehindu.co.in

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