|
|
|
16 Tips to Looking + Feeling Great
Do you want to improve the quality of your life? Do you want to look and feel better than you have in years – maybe better than you ever have before? Do you want to protect yourself from disease and injury? And do you want to live a longer, more...
Exercise Smarter Not Harder – 10 ways to make consistent progress all the time in your exercise plan!
My name is Greg Ryan. I am a fitness expert, professional bodybuilder personal, trainer to movie stars, and former employee of Kathy Smith. For twenty years I have been able to keep my body fat levels lower than most, and consistently exercise...
Fitness Tips On How To Avoid Gaining Weight During The Holiday Season
This holiday season don’t be trendy – avoid the Seasonal Seven (the average weight most Americans gain between Thanksgiving and New Year’s). That’s one trend you don’t want to participate in! I know what you are thinking – the...
The Best Home Gyms For Your Workouts
Home fitness gyms are quite popular for people who want the benefits of a good workout without having to leave home to get it. The best home gyms on the market are durable, reliable, constructed with quality parts and materials, and most...
Wellness of the Body
Wellness refers to the condition of good physical and mental
health, especially when maintained by proper diet, exercise, and
habits. Nutrition refers to the nurturing of our body, in our
ability to keep it healthy and functioning as it is...
|
|
| |
|
|
|
|
|
|
How To Jump Rope For Health and Fitness
REQUIREMENTS FOR REPRINT: You have permission to publish
this article free of charge in your e-zine, newsletter,
ebook, print publication or on your website ONLY if it
remains unchanged and you include the copyright and author
information (Resource Box) at the end. You may not use
this article in any unsolicited commercial email (spam).
You may retrieve this article by:
Autoresponder: jumprope@getresponse.com
Website: http://www.apluswriting.net/articles/jumprope.txt
Words: 386 including resource box
Copyright: 2005 Marilyn Pokorney
Please leave the resource box intact with an active link,
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
|
|
|
|
|
|