Cardio - Rope Jumping

Recommendations: 1200 Dur, 50-90 Spd

Intermediate Quads Arms Shoulders Hamstrings Cardio Jump Rope Gym Home

Purpose: This exercise improves cardio fitness.

Benefits: Jumping rope can avoid the knee damage which may occur during running, since the impact of each jump or step is absorbed by both legs.

Hold an end of the rope in each hand and stand in front of the loop. Keep your feet slightly apart. Raise your arms, bringing the rope from the back to the front and then under the feet. As the rope nears the feet, jump off the ground. Breathe normally.

Research has shown that people who spend long periods of time jogging, on treadmills, jumping rope, or stationary bikes, at a relative constant rate of speed, actually lose heart size and fitness. In addition, the body stores more fat to ensure that it can meet the demands of this marathon. But those who do short bursts (1-5 minutes) of intensive exercising and then cool down for another 2-5 minutes have better heart fitness and the muscles of their heart are stronger. Short bursts of intensive exercising have another benefit. The body actually burns more fat and continues to do it for 2-4 hours after the exercise has been completed. This means that your metabolic rate is higher and you will lose fat and be slimmer.