This will take you back to elementary school recess--jumping rope. Of course, we didn't care about our cardiovascular health back then. Jumping rope is a great way to get your heart rate up and burn a few extra calories (about 12 calories a minute). If you haven't done this in a while, you'll need to ease into it slowly.
You can pick up a jump rope for about $15 at most sporting goods stores or discount department stores. To get the right fit, stand on the center of the jump rope and pull the handles straight up. They should come to about 6 inches below your collar bone. Wear good supportive athletic shoes. (FYI-you will want an empty bladder when you do this.) Start jumping in 15- to 20-second intervals and work your way up to 10 minutes. Also, if need be, start with double bounce jumps and progress to single bounce jumps.
Jump Rope Routine
Warm-up
Walk in place for 3 to 5 minutes.
Jump
Jump for 15 to 20 seconds; rest 40 to 60 seconds and repeat the sequence for 10 minutes. During your rest cycle, keep moving.
Frequency
Jump rope 3 to 5 times a week or add it to your current cardiovascular routine.
Another option is to use it to do interval training. Intervals are repeated, fast-paced, brief exercise bouts with short rest periods in between. For instance, if you are working out on a piece of equipment (treadmill, elliptical, Nordic Track, etc.), hop off the machine, jump rope for 30 to 60 seconds, and then continue with your regular workout. Repeat jumping rope every 3 to 5 minutes. This will improve your aerobic capacity and help you burn extra calories. Also, it's a fun way to break up the monotony of your workout.
Does anyone remember this?
Johnny over the ocean, Johnny over the sea.
Johnny broke a milk bottle and blamed it on me.
I told Ma, Ma told Pa.
Johnny got a lickin', ha, ha, ha.
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