Fitness Information Website
Fitness Information Website
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Jumping rope is an excellent cardiovascular exercise
according to the U.S. Olympic Committee Sports Medicine
Council. It is much less hard on the muscles and bones
jogging.
While running or jogging, each foot absorbs up to 5 times
body weight of the impact force on the foot
hits the ground. This force of hitting the ground can cause
damage to the feet, ankles, hips and knees. However, in the string
jump, the shock of hitting the ground is absorbed by the
both feet allowing the calf muscles to control and absorb the
impact.
According to the American College of Sports Medicine,
jumping rope is an activity that is recommended for
aerobic conditioning. In order to improve heart and lung
health, should be 3 to 5 times per week for 12 to
20 minutes to an hour, and with an intensity that will have the
heart rate in training range.
To find your camp subtracting your age from 220.
Multiply that figure by 9 to get the high end. Multiply
by .6 to get low range. With this formula a person 25 years
of age must maintain their aerobic heart pulse between 117 and 176
be earning profits. Aerobic benefits do not diminish or
decrease training as in other aerobic activities.
From an energy standpoint, jumping rope, about 130
revolutions per minute, is similar running at 6 miles per
hours or by bicycle 12 miles per hour. Just 10 minutes of rope
jump is equivalent to one mile of a race.
When choosing a rope, hold the rope and stand with feet
in the middle. If the length is correct, the handles should
just reach your armpits. Handles should be thick and
comfortable.
Find a cushioned surface to jump. A large
rectangular carpet remnant is ideal. Hard surfaces such as
Concrete should be avoided.
Choose well-cushioned athletic footwear just as you would
walking or running.
Start slow, gradually increasing during the session 2 to 3
weeks to allow your leg muscles get used to the extra
exercise.
Many adults give up rope jumping because are
uncoordinated and miss too many steps. But this improvement
with time and practice.
More information on jump ropes can be found at:
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Copyright: 2005 Marilyn Pokorney
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Author: Marilyn Pokorney
Freelance writer of science, nature, animals and the environment. Also loves crafts, gardening, and reading. Website: http://www.apluswriting.net