How To Jump Rope For Health and Fitness

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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 of
running.

While running or jogging, each foot absorbs up to 5 times
weight of the impact force as the foot
falls to the ground. The force of hitting the ground can cause
damage to the feet, ankles, hips and knees. But in the immediate
skipping, the shock hitting the ground is absorbed
both feet allowing the calf muscles to control the absorption
impact.

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

To find your training range subtract your age from 220
Multiply that figure by 0.9 to get the high range. multiply
of 0.6 to low range. With this formula a person 25 years
old must keep their aerobic heart pulse between 117 and 176
gets the benefit. Aerobic benefits do not diminish or
decreased with training, as well as in other aerobic activities.

from the energy standpoint, jumping rope at about 130
RPM is similar to running at 6 km to
hour or cycling 12 miles per hour. Only 10 minutes from the ropes
skipping is equivalent to one mile run.

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

Look for a pillow surface jump na.velika
rectangular rug is an ideal rest. Hard surfaces such as
Concrete should be avoided.

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

a slow start to gradually increase over sessions 2-3
weeks to get your leg muscles get used to the extra
exercise.

Many adults give up rope jumping because they
uncoordinated and Miss too many steps. However, it improves
With time and practice.

More information about the jump rope can be found at:

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