Jump Rope Workout's
A Super Powerful Cardio That
Turbo-Charges Your Metabolism
An Amazing Exercise
Jump rope workout, hmmmm....I can say, is one of the most amazing cardio exercises.
It's a super-intense exercise that really works and exercises your heart and lungs, to rev up your heart rate high and open up your lung capacity for increased oxygen intake - strengthen and condition these 2 to strong and healthy condition.
It's a turbo-charge burner as it speeds up your metabolism quickly - you can torch off on average 200 calories in a 15 minute jump (depends also on factors like how fast you jump and how much you weight), compared to running/jogging/walking in a 30-minute session.
Many of you couldn't be sure if jumping rope is suitable for you because you think it's hard on your joints but you'd be surprised to know that it's easier on your knees and hips than running since you land on the balls of your feet so your calves and shins cushion and control the impact.
I've got great tips to protect your joints.
Wear supportive basketball, tennis shoes or cross-trainers while jumping
(P/S: Running shoes might not give you enough forefoot support and aren't designed for bouncing on the balls of your feet).
And don't jump on concrete, floors laid over concrete and other hard surfaces like tile. Jump on springy wooden or carpeted floor. If you can't find these kinds of surfaces, place an exercise mat on whatever surface you do have and jump on that.
Now I wanna show you how to jump rope effectively and powerfully.
Jump Rope Workout Routine
I always begin with a nice warm-up .
Another great warm-up before you charge into that hard jumping is jumping jacks and stretch. It helps your body to get into motion you'll be doing jumping rope.
When You're Starting Out To Jump
I must say jump rope isn't an easy exercise to do at this stage. It requires lots of coordination and agility to jump continuously for a period of time.
When you first start to jump, the hardest hurdle is to get used to the motions and it takes quite a bit of patience and concentration to do that.
To do a proper jump, you:
- Hold the rope's handles in each hand and let the rope touch the back of your heels on the ground
- Try to finish a few full motion revolutions
Practice for about 5 minutes to get the feel of what you're doing.
I would say at this stage, just do 5 minutes of jumping, 3-4 times per week. Don't go beyond 5 minutes as you may get quite bad soreness all over your body. I'm serious. Been there. Done that......
Continue to do this for a couple of weeks, say 4 weeks. At this stage, you would have got a better "hang" of the jumping and motions and your body's more acclimatized to the impact of the jump and of course your muscle coordination, agility and endurance have built up.
Now you can increase your jump time to 10 minutes per session, 4-5 times per week.
Continue this 10-minute jump rope workout for say 4-6 weeks. By now, you should feel very confident and comfortable in your jumping motions and your coordination, agility and endurance increase heaps.
Bravo! You're now ready for full-blast jumping of 15, 20 or 30 minutes per session!
I tell you, if you can achieve this, you'll be in top notch condition and reap the benefits of a true cardio workout!
Tips for a Fun and Effective Jump Rope Workout
- Get the right length for your rope. The formula is this: when you're in the center, the handles should just reach your armpits
- Keep your shoulders relaxed, elbows in, close to your body
- Alternate short periods of jumping with resting moves, such as turning the rope alongside your body without jumping. Over time, do fewer resting moves and more jumping. Your goal is to jump continuously for at least 15 minutes per session
- Don't jump too high, and turn the rope with your wrists, not your arms
- Jump to music that has 120 to 135 beats per minute
Practice Makes Perfect
You are sweating buckets, huh, doing the jump rope workout?
Can you jump for 15 minutes straight? No?
Practice, practice and practice. That's my advice.
And you'll jump through real easy, reaping all the goodness and benefits.
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