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A New Era in Fitness & Weight Loss
Copyright 2005 William Mackie Fitness has evolved tremendously since the early days of round cement dumbbells and jump ropes. Now all the luxuries of home are provided for you in your workout experience, to help make it more convenient,...
Fat Burning Compatible Foods
Fat burning compatible foods seem to be a popular topic around the gym these days. We also hear a lot about negative calorie foods which are considered a part of fat burning compatible foods. So if you are wondering what all the hype is about here...
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One of the biggest battles being waged daily is the battle of the bulge. If you are one of those facing a weight problem, take comfort in the fact that you aren't alone, and making small changes in your lifestyle will reap you big rewards. ...
Summer Skin Tips
Once again, winter has faded into Spring and Spring has burst into Summer along with Summer skin. Next comes the invincible Summer sun, your skin's arch-enemy, particularly if you play or exercise outdoors. Most people know that using sunscreen...
Working Out With Low-Impact Elliptical Exercise Machines - Benefits Of Elliptical Cross Trainers
Elliptical exercise machines are soaring in popularity, and for good reason. They are among the most effective pieces of fitness equipment on the market today. The “all over” workout you get with elliptical cross trainers is well suited to many...
 
How To Jump Rope For Health and Fitness

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You may retrieve this article by:

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Copyright: 2005 Marilyn Pokorney

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and send a courtesy copy of the publication in which the
article appears to: marilynp@nctc.net
------------------------------------------------------

Rope skipping is an excellent cardiovascular exercise
according to the U.S. Olympic Committee Sports Medicine
Council. It is far less hard on the muscles and bones than
jogging.

While running or jogging, each foot absorbs up to 5 times
the body weight from the force of the impact as the foot
hits the ground. This force of hitting the ground can cause
damage to the feet, ankles, hips and knees. But in rope
skipping, the shock of hitting the ground is absorbed by
both feet allowing the calf muscles to control and absorb
the impact.

According to the American College of Sports Medicine,
skipping rope is among the activities it recommends for
aerobic conditioning. In order to improve heart and lung
health, it must be performed 3 to 5 times per week for 12 to
20 minutes an hour, and at an intensity that will get


the
heart rate into training range.

To find your training range subtract your age from 220.
Multiply that figure by .9 to get the high range. Multiply
by .6 to get low range. With this formula a person 25 years
old must keep their aerobic heart pulse between 117 and 176
to be gaining benefit. Aerobic benefits do not diminish or
decline with training as in other aerobic activities.

From an energy standpoint, jumping rope at about 130
revolutions per minute is similar to running at 6 miles per
hour or cycling 12 miles per hour. Just 10 minutes of rope
skipping is equivalent to a one-mile run.

When choosing a rope, hold the rope and stand with your feet
on the middle. If the length is correct, the handles should
just reach your armpits. Handles should be thick and
comfortable.

Look for a cushioned surface to jump on. A large
rectangular carpet remnant is ideal. Hard surfaces like
concrete should be avoided.

Choose well-cushioned athletic footwear just as you would
for walking or running.

Start slow by gradually increasing session time over 2 to 3
weeks to let your leg muscles get accustomed to the extra
exercise.

Many adults give up rope jumping because they are
uncoordinated and miss too many steps. But this improves
with time and practice.

More information on jump ropes may be found at:

http://www.apluswriting.net/diettips/fitnessequipment.htm

About the Author

Author: Marilyn Pokorney
Freelance writer of science, nature, animals and the
environment.
Also loves crafts, gardening, and reading.
Website: http://www.apluswriting.net

 

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Content Menu
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