If you are looking for a cheap method of cardio, that can get you in shape like no other method of exercise, then you should start looking at jumping rope to get in shape.
There are tons of professional athletes who skip rope to get into optimal athletic condition, as jumping rope will not only help you lose weight, but it can develop agility, speed and explosive power.
Skipping ropes can be bought at any major sporting goods store for about $15 to $25, and can be carried anywhere, so there is really no excuse to not jumping rope. The usual workout length for jumping rope is about 20 minutes, resulting in some serious calorie burning, sometimes as much as 500 calories burned during this short workout.
Although skipping is an exercise that can burn a lot of calories quickly, you have to make sure that you are skipping with the right technique, to avoid injury. Some rules to follow when skipping are:
- Wear proper footwear
- Use a good skipping rope (preferably leather with weighted handles)
- Try jumping on a wood floor or exercise mat
- Make sure you are holding the rope properly
- Make sure to take it easy, don’t worry if you can’t skip like a pro
- When jumping, always land on your toes and not your heels to better absorb impact
When you start your workout, try skipping at a slow rate. When you are 2 minutes into your skipping routine then make sure to pick up the pace, using a faster rope swing, double jumps, jump on one foot, and other methods to target different muscle groups. When you are done your workout, you will feel like you got a serious high intensity aerobic session done.
One of the best ways to start skipping is to finish off your regular weight lifting workout routine is to try skipping for 1 to 2 minutes. Continue this method of jumping rope for a few weeks until you can skip for 4-5 minutes. After a few months you will notice that you will be able to skip rope for 30 minutes straight.
A regular rule for any workout is to stretch after doing exercise; this is no different for skipping.
Place emphasis in stretching your quadriceps, hamstrings and especially your calves.
Regardless if you are a professional boxer, basketball player or trying to lose weight, make sure you include skipping rope into your fitness routine to get some serious health benefits from this exercise.