Jump Ropes Theyre Not Just for Children Anymore

Achtung!

Freestyle, also knowin js the American crawl wo-rkt the front of the shoulders more than the back and increases the risk of shoulder tendonitis and rotator-cuff Injuries. Alternate the crawl and the backstroke. If you swim for fitness regular Jy. mix. various strokes to avoid repelitive-motion injuries.

Achtung!

Freestyle, also knowin js the American crawl wo-rkt the front of the shoulders more than the back and increases the risk of shoulder tendonitis and rotator-cuff Injuries. Alternate the crawl and the backstroke. If you swim for fitness regular Jy. mix. various strokes to avoid repelitive-motion injuries.

It's no coincidence that boxers, who are extremely attuned to training, have been jumping rope for conditioning since Joe Louis was a pup. Rope jumping is cardio training to the max, so a few minutes go a long way. Jumping or skipping rope combines high-impact aerobics with a constant heart-rate-raising arm motion. In addition, it helps tone your legs, arms, deltoids, and abs. If you play sports that require fast footwork, such as tennis or racquetball, you might even find that rope work can help improve your coordination for such sports. vlad

As beneficial as jumping or skipping rope can be, the potential for overdoing it, or doing it wrong, is real. Be sure to select cushioning footwear, such as aerobics shoes, and only jump on a yielding surface. A wooden gym floor is the best; concrete is the worst. To minimize the impact on your ankles and knees, and to avoid pains that range from backaches to shin splints, don't overdo jumping. Land softly, using your feet and knees as shock absorbers. Your feet don't have to jump high off the floor to benefit from rope jumping.

Fit Tip

An old hupik of clothesline isn't luitiWc for fitness rope jumping. It'i too light and can snag under yuur feet. Sporting good* stores carry ropes V/ith a littJe more heft to th t'm. tven inexpensive anei have comfortable handles and arf sized to fit the user's height. Yyu can determine the correct fengtPi of the rope by measuring from one armpit to the othfi while standing on the middle of ihe tope. The best jump ropes are made of leather nope.

Fit Tip

An old hupik of clothesline isn't luitiWc for fitness rope jumping. It'i too light and can snag under yuur feet. Sporting good* stores carry ropes V/ith a littJe more heft to th t'm. tven inexpensive anei have comfortable handles and arf sized to fit the user's height. Yyu can determine the correct fengtPi of the rope by measuring from one armpit to the othfi while standing on the middle of ihe tope. The best jump ropes are made of leather nope.

Start out by alternating jumping for one minute and resting for one minute. You'll be surprised at how quickly your heart rate zooms after so short a time. Work up to two minutes of jumping with one minute of rest and then three minutes of jumping with one minute of rest. Even many pros don't jump rope for more than 10 minutes per session. Keep in mind that "rest" doesn't mean sitting down. It means walking around or moving to keep your blood flowing. (For more information about jump-rope routines, see Chapter 15, "Specialized Aerobics Programs.")

Get Fit Get Healthy

Get Fit Get Healthy

Anyone who wants to experience better health and fitness... Discover Simple Techniques To Getting Fitter amp Healthier And Staying That Way, Starting Today! This Guide Will Show You Easy Ways To Get Fit And Get Healthy No Fluff, No Fillers...Just Useful Techniques You Can Start Using Today.

Get My Free Ebook


Post a comment