02:42
Faizan
Jumping rope isn't just for kids anymore; it's a great workout option. A basic jump rope only costs about $5 and it's really easy to learn how to use. In fact, you can jump rope inside or outside, giving you exercise options no matter what the weather looks like.
Cardio Exercise
Use basic jump-roping exercises as a cardio workout that can get you in better shape and help you lose weight. Ten minutes of jumping rope can burn as many calories as 30 minutes of jogging because of the activity's intensity. You can also try an interval program that alternates intense jumping with periods of rest. As a beginner, rest twice as long as you jump, such as jumping for 30 seconds and then resting for a minute. Over time, increase the length of time you jump and decrease your resting time.
Boxing Training
Certain jump rope workouts are essentials for boxing training. Jumping rope can improve your coordination, balance and footwork, which are important for fighters. Jumping with crisscross patterns -- where you cross your arms on the rope's downswing -- helps boxers work on their footwork. The double under -- turning the rope twice per jump -- is another technique that boxers use to improve their foot speed.
Fundraising
Hold jump-roping activities and contests to raise money for important causes while also increasing your fitness. For example, the American Heart Association sponsors a Jump Rope for Heart fundraiser every year. Many schools form squads in which each team member has her own fundraising web page. Participants ask friends and family to donate to support their jump-roping campaign, during which they jump rope for two hours on a Saturday morning.
Circuit Training
Jumping rope can also be a part of a broader fitness routine, such as a circuit training program. For example, your circuit can contain stations for biceps curls, pushups, barbell squats and finally a jump rope station. Run through each station as fast as you can until you complete 10 rounds.
Cardio Exercise
Use basic jump-roping exercises as a cardio workout that can get you in better shape and help you lose weight. Ten minutes of jumping rope can burn as many calories as 30 minutes of jogging because of the activity's intensity. You can also try an interval program that alternates intense jumping with periods of rest. As a beginner, rest twice as long as you jump, such as jumping for 30 seconds and then resting for a minute. Over time, increase the length of time you jump and decrease your resting time.
Boxing Training
Certain jump rope workouts are essentials for boxing training. Jumping rope can improve your coordination, balance and footwork, which are important for fighters. Jumping with crisscross patterns -- where you cross your arms on the rope's downswing -- helps boxers work on their footwork. The double under -- turning the rope twice per jump -- is another technique that boxers use to improve their foot speed.
Fundraising
Hold jump-roping activities and contests to raise money for important causes while also increasing your fitness. For example, the American Heart Association sponsors a Jump Rope for Heart fundraiser every year. Many schools form squads in which each team member has her own fundraising web page. Participants ask friends and family to donate to support their jump-roping campaign, during which they jump rope for two hours on a Saturday morning.
Circuit Training
Jumping rope can also be a part of a broader fitness routine, such as a circuit training program. For example, your circuit can contain stations for biceps curls, pushups, barbell squats and finally a jump rope station. Run through each station as fast as you can until you complete 10 rounds.
Posted in: Aerobics
