Monday, June 10, 2013

A Super Cardio - Jumping Rope

 Jumping rope is a great exercise that does not require special equipment. It can be fun and interesting, very low budget and burns tons of calories. What else do you need - some beginners’ advice and you are all set for trimming those extra pounds!

Getting Started

The only piece of equipment you need to get started is a jumping rope. These are fairly cheap, compared to all other exercise equipment; they fit in every shelf, corner, sports bag or even a briefcase. The length of the rope should be measured by a simple method. Hold the handles and step on the rope, lift them up until they reach the armpits. This is the right length for a fine and effective workout.

You can use any sport shoes you own, but if you want to get specific, you should wear some lightweight running shoes to avoid injuries. Many experts and websites will tell you to buy special cross-training shoes, super fancy athletic clothes and even a special impact mat made for this exercise. If you can afford it - it won’t hurt, but the truth is you don’t really need all that.

What you need to have is some space to wave the rope so you can jump. Usually a 4x6 foot area, with about 10 inches above your head does the job. If you are jumping in your yard, make sure the surface is flat so you won’t trip. Avoid grass surfaces, carpets and slippery surfaces.

How to Jump Rope

Before you start jumping it is important to warm up stretch for 5 to 10 minutes. Set the right length of the rope, and start slowly - find your own rhythm. If you haven’t done this in a long time, take more brakes in the beginning, but as you go on try to speed up the rhythm. While you are jumping, the shoulders need to be relaxed, and the rope should be turned with the hands, not the whole arms. In fact, you should only use the wrists to turn, with the elbows pointed sideways.

Try not to jump to high, but to keep a longed and steady pace, so that you can reach at least 15 minutes of jumping. If your pace is to slow, the rope will stop turning – so find the right speed and pace that fits you best. Stand straight while jumping, do not tilt forward, and keep your feet close to each other.

Once you work into to a pace, you can start to add new combinations of jumps such as shifting feet. Start by jumping several times on one leg, then the other leg and soon you will be able to switch easily from one foot to the other without having to step the rope.
When you are done jumping, take some time to stretch the muscles, especially those in the lower body and forearms. It is important to cool down your body after every exercise.

How Many Calories Does Jumping Rope Burn

You would be surprised to learn that jumping rope can burn more calories that running. Depending on how it is done, you can easily burn up to 200 calories in 15 minutes. To achieve this with running, you would have to run 1 mile in 8 minutes, and considering you are a beginner or out of shape - that is a hell of task.

Also, this exercise is good for the heart, like every cardio exercise is. Some people argue that it puts pressure on the ankles and joints, but actually, the impact is the same as jogging, and if done properly – the impact is absorbed by the calf, leaving no place for injury of problems.

It is an excellent way to spice up your home workout routine, and it can be fun and interesting if you combine it with some cool rhythmical music. Do it with friends or your kids, do it alone, or even watch a TV show while jumping – either way, get a rope and start bouncing those extra pounds.  

No comments:

Post a Comment