Jump Rope Exercise

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image jump rope exercise 1

Jump Rope Exercise

Continued Alternate jumping with lower intensity exercise, such as marching, and you’ll be able to jump for longer periods. You’ll probably never want to jump for a solid 10 minutes. Rather, incorporate it into a varied exercise routine, such as one developed by Edward Jackowski, PhD, author of Hold It! You’re Exercising Wrong. He uses rope-jumping intervals, initially 50-200 repetitions, in a combined aerobic and strengthening program. The highest intensity workout involves one jump each time the rope passes. Slowing the rope to adding an extra little jump reduces the intensity. Pay attention to your target heart-rate zone. That’s where you’re exercising with enough intensity to benefit from the exercise and not so vigorously as to endanger your health. Here’s how to determine your maximal heart rate: 220 minus your age. The high end of your target zone is 85% of that number; the low end is 70% . If you’re 40 years old, your maximal heart rate is 180, and your target zone is 126-153 beats per minute. Preventing Injury Check with your doctor if you have any doubts about your ability to withstand the impact and high aerobic intensity of rope-jumping. As mentioned, shoes and jumping surface are important. As with all exercise, warming up, stretching and cooling down are important. How you jump will determine the impact on your body. “The real key is to make sure you jump properly,” says Roger Crozier. He teaches physical education at Fox Run Elementary School in San Antonio, Texas, and coaches a competitive jump-rope team. “Stay high on the toes. When you walk or run, you impact your heel. With rope jumping you stay high on your toes and use your body’s natural shock absorbers.” Crozier says rope-jumping is lower impact than jogging or running if done properly. If not, it’s considerably more impact. “Beginners usually jump higher than necessary. With practice, you shouldn’t come more than one inch off the floor. Jump Rope for Heart For nearly 25 years, Jump Rope for Heart has promoted fitness among elementary school students and raised money for heart research and education. It’s sponsored by the American Heart Association, and Crozier is a volunteer who’s developed training videos for participating schools. His students raised $11,000 in 2002.
jump rope exercise 1

Jump Rope Exercise

Learn More About Jump Ropes Selection Fitness Jump Ropes For Your Workout Boost your cardio workout with a classic fitness tool-a jump rope is a great way to enhance your fitness routine. Simple and versatile, jump ropes put a total body workout at your fingertips. Use your jump rope or speed rope to tone arms, legs and shoulders while strengthening your heart and lungs. Keep in mind details that ensure you’ll make the most of your jump rope. Contoured rubber handles provide grip and comfort with each use, while precision ball bearings create efficiency with each motion. Select between all-purpose jump ropes, speed jump ropes designed for a quick rotation and fast movements, or weight jump ropes built with weighted handle to challenge your upper body. Customize your workout with a weighted jump rope that comes with removable weights. Beaded jump ropes feature plastic beads on a thin piece of nylon cord-an ideal option for those just beginning to incorporate a jump rope into their workout. For a serious workout, pick up a quick-turning leather jump rope with wood handles-a staple trainer for boxers. Shop jump ropes from popular brands, including Fitness Gear® and GoFit®. Stock up for your workout with exercise gear at DICK’S Sporting Goods.
jump rope exercise 2

Jump Rope Exercise

Fitness Jump Ropes For Your Workout Boost your cardio workout with a classic fitness tool-a jump rope is a great way to enhance your fitness routine. Simple and versatile, jump ropes put a total body workout at your fingertips. Use your jump rope or speed rope to tone arms, legs and shoulders while strengthening your heart and lungs. Keep in mind details that ensure you’ll make the most of your jump rope. Contoured rubber handles provide grip and comfort with each use, while precision ball bearings create efficiency with each motion. Select between all-purpose jump ropes, speed jump ropes designed for a quick rotation and fast movements, or weight jump ropes built with weighted handle to challenge your upper body. Customize your workout with a weighted jump rope that comes with removable weights. Beaded jump ropes feature plastic beads on a thin piece of nylon cord-an ideal option for those just beginning to incorporate a jump rope into their workout. For a serious workout, pick up a quick-turning leather jump rope with wood handles-a staple trainer for boxers. Shop jump ropes from popular brands, including Fitness Gear® and GoFit®. Stock up for your workout with exercise gear at DICK’S Sporting Goods.

Jump Rope Exercise

What piece of exercise equipment sells for under $20, fits into a briefcase, can be used by the whole family, and improves cardiovascular fitness while toning muscle at the same time? And using it for just 15-20 minutes will burn off the calories from a candy bar? The answer: a jump rope. Jumping rope is a great calorie-burner. You’d have to run an eight-minute mile to work off more calories than you’d burn jumping rope. Use the WebMD Calorie Counter to figure out how many calories you’ll burn for a given activity, based on your weight and the duration of exercise. “It’s certainly good for the heart,” says Peter Schulman, MD, associate professor, Cardiology/Pulmonary Medicine, University of Connecticut Health Center in Farmington. “It strengthens the upper and lower body and burns a lot of calories in a short time, but other considerations will determine if it’s appropriate for an individual.” He sees rope-jumping as something fit adults can use to add spice to their exercise routine. “You’re putting direct stress on knees, ankles, and hips, but if done properly it’s a lower-impact activity than jogging.” Basic Requirements For novices, a beaded rope is recommended because it holds its shape and is easier to control than a lightweight cloth or vinyl rope. Adjust the rope by holding the handles and stepping on the rope. Shorten the rope so the handles reach your armpits. Wear properly fitted athletic shoes, preferably cross-training shoes. You’ll need a four-by-six-foot area, and about 10 inches of space above your head. The exercise surface is very important. Do not attempt to jump on carpet, grass, concrete, or asphalt. While carpet reduces impact, the downside is it grabs your shoes and can twist your ankle or knee. Use a wood floor, piece of plywood, or an impact mat made for exercise. How To Jump If you haven’t jumped rope since third grade, it can be humbling. It demands (and builds) coordination. Initially, you should practice foot and arm movements separately. Hold both rope handles in one hand and swing the rope to develop a feel for the rhythm. Next, without using the rope, practice jumping. Finally, put the two together. You’ll probably do well to jump continuously for one minute.
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Jump Rope Exercise

Make sure you’ve got a good rope. Beaded or plastic “speed” ropes are more durable than cotton ones and whip around faster, making for a more intense workout. They’re also mandatory if you want to build up to doing advanced jump-rope moves like the double jump (which we’ve included here, although we don’t expect you to master it right away). Before you begin using a rope, measure it to your height. When you stand on the middle of the rope, the handles should extend to your armpits. Cut and adjust the length as necessary. You have to gradually prepare your lower body for the impact of jumping, so begin on a waxed wooden floor or rubber floor. Hold the rope with hands at about hip height and elbows slightly bent, keeping your upper arms close to your sides. Your chest should be out and your shoulders back and down. Make your jumps small and land on the balls of your feet. 
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Jump Rope Exercise

Keep in mind details that ensure you’ll make the most of your jump rope. Contoured rubber handles provide grip and comfort with each use, while precision ball bearings create efficiency with each motion. Select between all-purpose jump ropes, speed jump ropes designed for a quick rotation and fast movements, or weight jump ropes built with weighted handle to challenge your upper body. Customize your workout with a weighted jump rope that comes with removable weights.
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Jump Rope Exercise

Before learning more advanced training techniques, it is imperative to first master the two basic jump-rope skills. Even before trying these, it is advisable to spend some time doing a “shadow jump.” Shadow jumping is simulation of jump rope, only without the rope. Do not make the mistake of going from zero to hero, or you’ll quickly get discouraged. It is crucial to follow a step-by-step progression with initial emphasis on technique rather than speed.
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Jump Rope Exercise

While boxers come to mind as macho guys who jump rope, the U.S. Amateur Jump Rope Federation’s national competition is televised. Yet there’s still something of a gender issue. “The idea of it as a little girls’ recess game is fading as the sport of jump rope grows,” Crozier says. “Our competitive team is more heavily weighted with girls, but part of that is because boys have more options. In P.E. classes, it appeals to boys and girls equally.”

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