If you’ve thought about getting in shape, reducing your body fat and gaining stamina and strength the two cheapest pieces of exercise equipment I can think of to get you in the best shape of your life is a jump rope and exercise mat. If you are seriously out of shape I recommend that you start walking. You’ll want to develop stamina over a period of time before attempti ng to work with the jump rope.
Skipping rope is about three times more effective for your cardiovascular system than jogging. It has been confirmed that 10 minutes of jump rope equals a half an hour of jogging. If you make it a point to do 100 skips a minute for about 10 minutes you’re on your way to being physically fit. I recommend you start off slowly, with a warm-up.
Start by doing jumping jacks slowly. Do about 10 to 15 then stop and twist your trunk with your arms outstretched at either side. Twist for about 10 to 15 reps before returning to another 10 to 15 jumping jacks. Do this for three or four minutes. This should definitely get the blood moving.
When you start working with the jump rope be sure to check that it is the right length. When you’re standing on the rope it should be long enough to reach from armpit to armpit. There are many styles of ropes to choose from; some are beaded, or leather; others are wire inserted in plastic tubing. Whichever style you choose, be sure that it’s the correct length. You’ll find jumping to be frustrating initially but keep at it. Job only high enough for the rope to slip under your feet; land lightly coming down on the balls of your feet and be sure to wear sneakers wind jumping.
You’re going to be easily winded at first but as you get used to the movements, you’ll find that within a few weeks, you’ll be able to keep up. Don’t be too eager to get through the entire workout without stopping or missing a skip. When you feel winded stop and walk in place; move the rope from side to side. This regulates your breathing and allows you to get back to jumping once you’re breathing gets back to normal. Your goal is to be able to jump for longer periods over time without stopping or missing a skip.
My favorite technique is to count from 1 to 25 initially; doing my best to avoid missing a skip before reaching 25. When that becomes easy I move the target to 30. Try for 100 skips a minute without missing a skip.
It can be quite challenging but fun to make up little things in your head to push you forward in your workout. You’ll find fairly quickly that jump rope workouts actually incorporate your entire body. Your legs calves and thighs are getting a thorough workout as well as your shoulders back and abdomen.
Once you’re finished with your session, cool down with a short walk. Never stop abruptly from intense exercises; this can cause a drastic fall in blood pressure. You can also finish your strenuous exercise workout by walking in place. This exercise routine is a great fat burner. You can vary the intensity of the workout and as you gain mastery over the steps, you can vary your skipping technique.
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