Jump Rope

Jump Rope

Looking for a program to jump rope fitness workout?

Here's one that can get you started on the heartstrings.

I want to warn you first if you do not know how to jump rope, you can end up hurting you, because it is a strenuous activity and you May have difficulty to pay for say 30 minutes continuously, as you do with other cardio exercises like running, cycling, swimming, jogging …..

However, you do not have to go for a workout of 30 minutes because generally, a jump of 10 minutes is as good as having the same benefits of jogging for 30 minutes.

You should rather focus on how to jump a longer duration without rupture between both …..

That's what I recommend you do to achieve endurance that can sustain long jump:

1. First week – practice break 15 seconds without interruption at any time, say a maximum of 10 rounds, which gives you 2.5 minutes in total. Do 2-3 times a week.

2. Second week – you should feel stronger in your body and have better endurance now. Go for 30 seconds without interruption, up to say 10 rounds, giving you a total time of 5 minutes jump. Do 3-4 times a week.

3. Third week – well, you'd be strong enough already in your resistance and endurance at that time, and should aim for 5-10 minutes jumping non-stop. Do 3-4 times a week.

4. Fourth week – believe me, you'd able to leap 15-20 minutes continuously, with relative ease and comfort, so far.

5. In the future, just skipping regularly 3-4 times per week for 20 minutes per session. You will enjoy lots of it.

Some benchmarks here to help you in the workouts:

• Hold the rope handles with a firm hand, elbows close to your sides
• Make small circles with wrists while turning the rope
• Keep your torso relaxed, head up, and consider the future of the balance
• High Jump sufficient to clear the rope with smooth ankle motion in the knee
• During the jump, the rope should touch the surface lightly and your feet should not kick back behind you
• Land softly on the balls of your feet
• Jump to maintain a good synchronization with the rope and do not skip more quickly than the rope, you'll trip!
• Put positive on the tennis shoes basketball or cons-trainers. They provide good cushion for your feet
• Go on soft surfaces such as resilient flooring wood, carpet or exercise mat

Cecelia Yap is an avid exerciser and author of the popular exercise website: perfect-body-toning.com – a web site born out of her passion which she successfully turns into a profitable business

Perhaps you have a passion or hobby you’d like to write about. Find out how you too can turn it into a profitable business like Cecelia does, here: http://www.perfect-body-toning.com/my-passion.html

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