TheLoneRider
a nomad in search of...
Fitness

20-Minute Rope Skipping w/ Pranayama and Meditation Feb 9, 2018

20-Minute Rope Skipping w/ Pranayama and Meditation

Duration: 60 minutes
Location: Lyn's Backpackers Inn, Loboc (municipality), Bohol (province), Philippines
Yoga & Fitness Website: YOGA by Gigit Yoga by Gigit

Join In!!!
Here's a joiner workout program in real time to get into a 20-min rope skipping routine with interval warm-up, pranayama and meditation!

Cardio Wonder
Rope skipping is one of the best cardio workout on the planet! It gives you stamina, strengthens the heart, improves hand-feet coordination, gives a feeling of lightness and sheds fat like crazy.

I Warm Up Stretches
Make sure you warm-up first. A proper warm-up determines if you'll have a good workout. Do a head to foot stretching - neck tilt, forward bends, side bends, back bends, twists, quad stretch, knee rolls, etc.

II Intense Interval Warm-up, 1 Round only
This is a complete cardio workout by Chris Heria designed to be done for 5 rounds. I do only 1 round as a warm-up for rope skipping. Trust me, having this as a 2nd warm-up greatly enhances the quality of the workout.


III Rope Skipping
Best to use a playlist of bouncy dance tunes. I use songs from the 80s. When you get into the groove, you're not rope skipping anymore - you're just lost in the dance! Don't make high jumps - just hover above the rope and make the process smooth and zero-impact.

Why 20 minutes? I was told once by an athlete that to get the most heart benefit from a cardio workout, the heart rate has to be sustained at the aerobic threshold for a minimum of 20 minutes. That sort of stuck in my head and started aiming for 20 minutes.

But to those who are just getting started, 20 minutes will be too much. As my friend Jim pointed out, a build-up sequence would be more encouraging. I would suggest an initial 2-minute rope skipping followed by 1 minute rest - that's 1 round. See how many rounds you can do in 20 minutes. When you build-up stamina, try a 3-minute rope skipping/1 min rest round. Build it up...to 4-minute skip/1 min rest...until you reach 20-minutes non-stop skipping.


IV Pranayama
Pranayama is the yogic breath exercise. This is where you get the edge - because no one does this. Pranayama makes you strong and resilient.

V Meditation
This is the perfect finish to any workout. This is not just in the realm of yoga but a stand-alone discipline in itself. Meditation de-clutters the mind and presents reality as it is...not how it was manipulated to be.

Ending Thoughts
This exercise routine is complete...more than complete! With a 2-stage warm-up and post-rope pranayama and meditation, you went beyond physical workout. You worked-out your body, mind, spirit and come away with stillness of the mind plus overall well-being.

--- TheLoneRider



Facebook Users

Reader Comments:

Jim WardJim
(Feb 13, 2018) Very very very nice. Few people though, including me, can manage 20 minutes basically full on. Not wanting people to get discouraged suggest start with just two minute and build endurance with two additional minutes. i guess alot of folks will be happy to reach 6 or 8 minutes. But you ? Inspiration Brother.

TheLoneRiderTheLoneRider
(Feb 13, 2018) Great point, Jim. I have made the addition in the story. And thank you for the kind and encouraging words.

Next stop: Cliff Dive at Molave Cove

Google Map Loboc, Bohol, Philippines

tourist attractions in Bohol tourist attractions hotels in Bohol hotel
  • 
Fox & The Firefly Cottages Fox & The Firefly Cottages - SUP paddle boarding, luxury riverside native cottages, mountain bike tours, SUP yoga
    Brgy. Valladolid, Loboc, Bohol
restaurant in Loboc restaurant
  • 
Villagio's Pizza Villagio's Pizza - wood burning oven, hand-tossed pizza
    Loboc Town Plaza, Loboc, Bohol

Bohol FYI / Tips

Tagbilaran Port to Panglao

You can charter any tricycle from the port all the way to Panglao (~P300), but if you want to do it on the cheap,
  1. don't take the tricycles lined-up inside the port. Walk past the port gate and immediately outside, you'll see many tricycles. Take one to the bus terminal in Dao (~P15)
  2. in Dao, take the jeep that plies the Panglao route (~P20)

Tagbilaran (Bohol) to Cebu City by boat

** schedules and rates keep changing, call for latest schedule
  1. Weesam Express - departs 6:15 AM, 11:30 AM, 4:00 PM
    one way: Economy (aircon) P500.00, Economy (non-aircon) P400.00, First Class P600.00
    round trip promo (at least 2 days advance booking): Economy (aircon) P600, Economy(non-aircon) P500, First Class P1200
    round trip promo (1 day or on the day booking): Economy (aircon) P800, Economy (non-aircon) P700, First Class P1200
  2. Ocean Jet - departs 6-7:05-8:20-9:20-11:40AM, 1-2-3:30-4:20-5:30-6:30PM, 2 hours, arrives Pier 1 in Cebu
    Open Air / Tourist Class P800, Business Class P1000
    +63(32)255 7560 / +63 (32) 255 0115 / 0917 638 0000
  3. SuperCat (2GO) - departs 5:50-11AM, 3:45-5:25-8:15PM, arrives Pier 1 in Cebu
    P 500.00
    +63 32 233 7000

Things to do, Places to go in Bohol

  1. Chocolate Hills - this is a clustering of more than 1200 hills within a 50km2 area. They range in height from 30-50 meters. What's unusual is their near-perfect conical shape resembling an individual chocolate chip. No one knows how they were formed. Entrance is P50/pax.
  2. Tarsier Conservation Area - located Upper Bonbon, Loboc. The tarsiers are no longer being played at by tourists as circus props, but instead, visitors now view them in cordoned-off areas in their natural 6ha habitat. As they are territorial and nocturnal, they are predictable on where they can be viewed. P50/pax.
  3. Alona Beach (Panglao) - Alona Beach is the tourist hub of Bohol. It has 1.5 kms of white sand beach lined-up by bars, hotels and restos. Alona is also the jump-off point for Balicasag Island, a world class dive destination.
  4. Danao Adventure Park - located in Barangay Magtangtang, 72 kms (2 hours ride) from Tagbilaran. Adventure activities include river trekking, tyrolean traverse, rappelling, bouldering, rock climbing and ziplining.

Bohol

    Anda
  1. Exploring Combento Cave Pool June 29, 2017
  2. Visiting Cabagnow Cave Pool of Anda Jun 28, 2017
  3. Exploring Anda, Bohol June 25-30, 2017

  4. Candijay
  5. Roadtrip from Candijay to Ubay July 1, 2017
  6. Firefly Tour in Candijay, Bohol June 30, 2017
  7. Freediving Canawa Cold Spring of Candijay, Bohol June 30, 2017
  8. Splashing at Can-umantad Falls, Candijay, Bohol June 30, 2017

  9. Carlos P. Garcia Island
  10. Exploring Carlos P. Garcia (CPG) Island by Bike Dec 1, 2017

  11. Corella
  12. Cycling to the Tarsiers of Corella Oct 26, 2017

  13. Dauis
  14. Cliff Dive at Molave Cove Feb 11, 2018
  15. Freediving at Molave Point, Dauis Nov 6, 2017
  16. The Return to Hinagdanan Cave Nov 5, 2017
  17. Exploring Hinagdanan Cave Oct 24, 2017

  18. Loay
  19. The Ride to Morning Hill Oct 22, 2017
  20. The Ride to the Old Spanish Tower Oct 21, 2017

  21. Loboc
  22. Goodbye Loboc, Goodbye Philippines Mar 15, 2018
  23. The CubbyHole: Envisioning a Utopian Shangrila Mar 10, 2018
  24. Fat Shredder with the Russian Twist Mar 2, 2018
  25. No-Dismount Climb to Cruz Daku Mar 1, 2018
  26. Jeffrey's Cardio Program Feb 26, 2018
  27. SUP Yoga with Lalah de Dios at Fox and the Firefly Feb 25, 2018
  28. Bike Ride with Juan Huerte: Loboc, Sikatuna, Corella and Baclayon Feb 25, 2018
  29. CT Scan Result Feb 23, 2018
  30. The Silent Killer has Arrived Feb 19-22, 2018
  31. 24+ Days at Lyn's Backpackers Inn Jan 23 - Feb 16, 2018
  32. All Day Fun with the Loboc Crew Feb 11, 2018
  33. 20-Minute Rope Skipping w/ Pranayama and Meditation Feb 9, 2018
  34. Calisthenics with Jeffrey Feb 7, 2018
  35. Abs-Core Workout with Jeffrey Feb 5, 2018
  36. High Intensity Cardio Workout Feb 2, 2018
  37. Ride to the Landslide with Jeffrey Jan 31, 2018
  38. Farm Tour with Mr. Raymond Cal Jan 29, 2018
  39. Cacao Drum Roasting Jan 27, 2018
  40. Making Sikwate: from cacao fruit to a hot dark chocolate drink Jan 25, 2018
  41. 5 Weeks at the Fox and Firefly Cottages Dec 13, 2017 - Jan 23, 2018
  42. In-House Yoga Teacher at the Fox and Firefly Cottages Jan 22, 2018
  43. Mountain Bike Rides from Tagbilaran to Loboc Jan 18, 2018
  44. Firefly Tour on a Stand-Up Paddle (SUP) Dec 19, 2017
  45. Playing Mountain Bike Tour Optimizer Dec 18, 2017
  46. Back to Loboc Dec 13, 2017
  47. 37 Days in Loboc - Thank You and Goodbye Oct 8-Nov 14, 2017
  48. Exploring Busay Falls, Loktob Spring and Jimili-an Spring...on Foot Nov 11, 2017
  49. Stand-Up Paddle Yoga with Joan Christine Nov 3, 2017
  50. Loboc River Cruise on a Stand-Up Paddle Oct 29, 2017
  51. Exploring Guimba and Sog-ong Caves of Loboc Oct 22, 2017
  52. Ziplining and Cable Car Ride at Eco-Tourism Adventure Park Oct 22, 2017
  53. Savouring Villagio Pizza Oct 19, 2017
  54. Wet and Wild Bonbon-Alegria Downhill Ride Oct 18, 2017
  55. River Cruise on Loboc River Oct 17, 2017
  56. Back Road Ride from Loboc to Loay Oct 17, 2017
  57. Leisurely Ride to Loktob Spring Oct 14, 2017
  58. Sweet Ride to Busay Falls Oct 13, 2017
  59. Bike Climb to the Virgen de Guadalupe Oct 12, 2017
  60. The Ride to Cruz Daku (Big Cross) Oct 11, 2017
  61. Exploring Loboc, Bohol Oct 8, 2017

  62. Panglao
  63. Coastal Cleanup with Plastic Free Bohol Sept 16, 2017
  64. Exploring Panglao June 12-18, 2017
  65. Yoga with Ging and Rai at Oasis Resort June 18, 2017
  66. Freediving with Ben Meerhaeghe at SeaQuest Dive Center June 16, 2017
  67. Scuba Diving Balicasag Island with SeaQuest Dive Center June 15, 2017
  68. Bohol Revisited June 12, 2017
  69. Exploring Bohol Nov 28-30, 2015

  70. San Miguel
  71. Visiting Bayongan Lake Nov 22, 2017

  72. Sevilla
  73. Killer MTB Ride from Sevilla Oct 30, 2017

  74. Sikatuna
  75. Solo Ride to the Sikatuna Tree Park Nov 2, 2017

  76. Tagbilaran
  77. 30 days in Tagbilaran, Thank You! Oct 8, 2017
  78. Breakfast Talk with Tagbilaran's Finest Oct 8, 2017
  79. Exploring the Cafe Scene of Tagbilaran Oct 7, 2017
  80. Yoga for 60+ Students at the University of Bohol Oct 4, 2017
  81. Chocolate Overload at Dalareich Chocolate House October 2, 2017
  82. Talk on Philosophy and Spirituality to 12-Graders at the University of Bohol Sep 27, 2017
  83. Celebrating the International Day of Peace Sep 23, 2017
  84. Judging a Student Debate at the University of Bohol Sept 15, 2017
  85. Fitness Workout with Chie at Bohol Tropics Resort Sept 13, 2017
  86. Modified Ashtanga Primary Series by Jing Yoga, Tagbilaran Sept 12, 2017
  87. Tagbilaran Revisited Sep 7-12, 2017
  88. Hello Tagbilaran! June 19-25, 2017

  89. Ubay
  90. Goodbye and Thank You, Ubay Nov 14-Dec 13, 2017
  91. Visiting the Ubay Stock Farm Dec 8, 2017
  92. Exploring Cambugsay Healing Hills with Lars Jensen Nov 22, 2017
  93. Visiting Ubay Green Park Nov 18, 2017
  94. The Ride to Sinandigan Boardwalk and the Yamashita Treasure Hunt Nov 18, 2017
  95. Ubay in a Nutshell Nov 17, 2017
  96. In Search of the Next Destination Nov 14, 2017
  97. 2 Days in Ubay July 1-3, 2017
Currency Converter


»» next story: Cliff Dive at Molave Cove
»» next Fitness story: Jeffrey's Cardio Program
»» back to Fitness
»» back to Homepage

ARCHIVE: 2018 | JAN| FEB | MAR| APR

2000 | 2001 | 2002 | 2003 | 2004 | 2005 | 2006 | 2007 | 2008 | 2009 | 2010 | 2011 | 2012 | 2013 | 2014 | 2015 | 2016 | 2017 | ALL BLOGS