JUMPING ROPE

 

For variety in your cardiovascular work-outs consider implementing jumping rope

 

 

A Jump Rope is inexpensive and can be transported with you almost anywhere.  You can perform it indoors and or outdoors.

 

Jumping Rope can be used a warm-up to prepare yoru body for upcoming activity or used as a cardio workout in itself and even as a cool down at a slow pace.  

 

Benefits of Jumping Rope include Weight Loss, Increased Cardiovascular Fitness and Muscle Tone as well as  improving your coordination and timing.

 

To gauge if the rope is right for your body height, fold the rope in half & it should reach up to your shoulders.

 

Set a pace that works for you. For beginners, it's best to move the rope slowly so that you have enough time to take a quick hop in between each jump over the rope. As you become more familiar you can swing the rope more quickly and eliminate the middle hop.

 

As you become more comfortable include variety into your routine.  Try jumping rope on one foot for a certain number of reps and then switch.  Move forward, move back and try side to side.  Alternate your intensity/speed to keep your body progressing. Stay high on your toes and strive for smooth fluid movement, not hard impact.  There should always be a slight bend in your knees throughout the movement.

 

I personally love jumping rope to music and use a song for each set of rope jumping.

 

.Check with your doctor if you have any doubts about your ability to withstand the impact and high aerobic intensity of rope-jumping. Shoes and jumping surface are important to be aware of. As with all exercise, warming up, stretching and cooling down are important. How you jump will determine the impact on your body.

 

 

 

The main muscles used in jumping rope consist of the quadriceps, hamstrings, and calves along with the heart.

 

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