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.
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