Exercise is essential to the human body. You can do it in any way, whether you are swimming, rowing or doing aerobics. It will help to develop your body all around. Exercises are a type of physical activity that improves blood circulation and strengthens the heart and skeleton. The ‘CARDIOVASCULAR SYTEM’ is the movement of the heart and circulation system that involves oxygen intake and outdone. This type of cardiovascular activity (cv), is “jumping over a rope”.
Jumping rope can be a very effective and intense aerobic exercise. Skipping is a great way to tone muscles in the upper body, especially the deltoids (and less so the chest and upperback), as well as those of the lower body. It also helps to reduce cellulite and improves the definition of abdominal muscles. You can also use moves from aerobics, like marching in place or running while turning the rope along your body, as recommended by “WF Health and Fitness Experts”. According to research, 10 minutes of jump rope is equivalent to 30 minutes running at a pace of 5.7 mph. It is also considered an effective calorie burner, burning 12 calories per minute if a 150 lb person jumps 120 times a minute.
Rope-jumping improves co-ordination, agility and speed – all of which are important for other sports. Jumping rope can be a great plyometric workout. It is a great way to develop power, speed, and endurance in the calves.
Allow enough time for warming up and cooling down. Warm up the muscles for a few moments before stretching with your group. Attention should be paid to the arms, shoulders and neck as well as calves and hamstrings. Stretching minimums would include:
Keep your elbows in. The wrist is the only part of the arm that should be used to turn the rope.
Jump just high enough to clear a rope.
“Land on your balls and then bring your heels down to absorb shock and bounce back for the next jump”.
Begin by jumping for a minute, then resting for a minute. Starting out at a pace of 60 to 70 turns per minute will be a good start.
Start slowly with 10 minutes, and then build up to 30.
Listen to your body, build up slowly and persevere. You will avoid any pitfalls.
Wear a pair of good running shoes that can absorb impact.
Allow enough time for warming up and cooling down. Warm up the muscles for a few moments before stretching with your group. Attention should be paid to the arms, shoulders and neck as well as calves and hamstrings. Stretching minimums would include:
Keep your elbows in. The wrist is the only part of the arm that should be used to turn the rope.
“Land on your balls and then bring your heels down to absorb shock and bounce back for the next jump”.
Begin by jumping for a minute, then resting for a minute. Starting out at a pace of 60 to 70 turns per minute will be a good start.
Start slowly with 10 minutes, and then build up to 30.
Listen to your body, build up slowly and persevere. You will avoid pitfalls and reap all the benefits of a jump-ripe exercise.
Wear a pair of good running shoes that can absorb impact.
It is not only a great CV workout but it also improves your fluidity, coordination and lateral movement.
Although you won’t be able to increase your muscle size, jumping rope will increase your muscle efficiency. This is why many coaches use it in conjunction with strength and weight training.
Skipping also helps improve coordination for sports like tennis or racquetball.
Jumping rope is a great CV exercise that will give you a healthy, supple and fit body.
