*Health Technician *Consultant *Health Tips And Advice
Saturday, 9 July 2016
Reason Why You Need This....
It works for all fitness levels
Whether you work out six days a week or never, the jump rope never stops being challenging. If you're new to it, Jenkins suggests starting out with five minutes, then adding one to two minutes every session. "Or you can just keep your allotted time frame and see if you can pick up the number of jumps you can do within that time frame. There are a lot of ways to make it exciting," Jenkins says. Rather than counting himself, Jenkins uses the new Smart Rope ($90), available on StarShop, which has an LED display that shows you how many reps you've done in mid-air and links to an app that keeps track of progress in jump counts, calories burned, and workout times.
Jenkins suggests using jumping rope as a form of active rest between strength-training sets–something especially useful if you're at the gym doing consecutive seated exercises. "I use it with my clients to keep their heart rate elevated between sets so they continue to burn fat and build muscle at the same time," he says. Typically, he'll have clients do 100 skips at a time, as fast as possible.
It's the quickest, most effective form of cardio
"Just doing five minutes, depending on how fast you jump, can be equivalent to running a half mile to a mile," Jenkins claims. It's a good low-impact alternative to pounding the pavement.
It makes you focus to get more out of your workout
"What I like about jumping rope is that, because it's a rope, you have to think about what you're doing," Jenkins says. "It doesn't become mindless, like riding a bike does or doing the treadmill. You actually have to think about your timing, development, and your reflexes at the same time as working your heart rate."
It's extremely versatile
Aside from being extremely portable, there is a surprising variety of exercises you can do with a jump rope to work different parts of your body. Jenkins says to target your thighs, you can do lunge jumps or squat jumps; if you want to work out your abs, kick your knees above the belly button. Or you can work on calves and arms by doing quicker double unders (rotating the rope under your body twice in one jump). Additionally, jumping rope can balance your body's strength when you do single-legged exercises–right away you feel which side is weaker and can form a training plan around that.
Try this starter jump rope workout (it's quick! 7 to 9 minutes,max) from Jenkins:
1. Start with 60 seconds of regular skipping.
2. Alternate between 30 second "bursts," kicking the knees above the belly button, and standard jumping for 5 to 7 minutes.