blog

Jumping Rope For Health & Wellness~

Jumping Rope For Health & Wellness

Get the most bang for your buck by jumping rope! When was the last time you jumped roped? It's cheap, totally portable AND burns tons of calories...

Okay, so what piece of exercise equipment costs under $20, fits into a briefcase, can be used by the whole family, and improves cardiovascular fitness while toning muscle at the same time? Yep, you guessed it....the jump rope!

If you haven't jumped rope since third grade, it can be humbling. It demands (and builds) coordination. Initially, you should practice foot and arm movements separately. Here's how to start...

Hold both rope handles in one hand and swing the rope to develop a feel for the rhythm.
Next, without using the rope, practice jumping.
Finally, put the two together. You'll probably do well to jump continuously for one minute.
Don't get discouraged! Remember...this was FUN all those years ago and still is today! (Plus, we need exercise NOW more than ever!)

Alternate jumping with lower intensity exercise, such as marching, and you'll be able to jump for longer periods.

The highest intensity workout involves one jump each time the rope passes. Slowing the rope to adding an extra little jump reduces the intensity. Pay attention to your target heart-rate zone. That's where you're exercising with enough intensity to benefit from the exercise and not so vigorously as to endanger your health.

The formula for determining your maximal heart rate is 220 minus your age. The high end of your target zone is 85% of that number; the low end is 70% . If you're 40 years old, your maximal heart rate is 180, and your target zone is 126-153 beats per minute.

So here's to your health! Now let's get jumping...shall we?

With Love & Gratitude~

temp-post-image

Theresa Ludwig