Jumping rope might seem like child's play, but jumping provides an effective cardio workout. Jumping rope improves your balance, strength, endurance and agility as you burn calories for weight loss. Athletes work out using a jump rope to stay in top shape and improve agility. If you don't have time to go to the gym, you can do high-intensity jump rope workouts at home or in your office.
Jumping Basics
Chances are you haven't picked up a jump rope since you were in elementary school. If you haven't jumped in years, start slowly and relearn the basics. Hold the handles with a lightly and try to resist the urge to tighten your grip. Keep your upper body straight with your shoulders relaxed. Keep your elbows bent and close to your body as you turn the rope. Turn the rope using your wrists, not your shoulders. Jump and land with your knees slightly bent to lessen the impact on your ankles and knee joints. Wear athletic shoes that support and cushion your feet.
By the Numbers
A high-intensity jump rope workout that is fun and easy to do is to jump by the numbers. Select a number that represents the most jumps you can do before you fatigue, such as 300. Jump at a moderate- to high-intensity level for 300 jumps and then rest for 30 seconds. Reduce the number by one half to 150 and then jump for 150 repetitions. Stop and rest for 30 seconds. Divide 150 by half and jump for 75 repetitions. Jump for 30 repetitions, rest and then jump for 15 repetitions. After you complete the 15 repetitions, work your way back up to 300.
Related Reading: How to Jump Rope for Lower Back and Belly Flab
Timed Workout
The timed workout is a challenge to do as many repetitions as possible in a set amount of time. Select a time period, such as 30 seconds, and then jump as fast as you can for that time, counting your repetitions. Rest for 30 to 90 seconds and repeat. Try to increase the number of repetitions in each subsequent set. Jumping rope as fast as you can for short bursts of intense exercise works your entire body and keeps your heart rate elevated for an intense cardio workout.
HIIT Jump Rope Workout
High intensity interval training, or HIIT, is a method of exercising that combines short bursts of intense exercise with longer intervals of moderate exercise. You can push your endurance to the limit by doing an HIIT jump rope workout. Limit your HIIT workout to a maximum of 20 to 30 minutes. Do 10 sets of one minute of intense jumping followed by 30 seconds to one minute of moderate jumping and then one minute of rest. Ten sets of one minute each will give you a powerful HIIT jump rope workout.
No comments:
Post a Comment