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Choose Life, Choose Health, Choose Organics!
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Achieve Health
Better Exercising
Jump Start Your Aerobic Training
Aerobic training is very important for your heart and
your overall fitness. Health experts recommend you train
aerobically twenty to thirty minutes a day, four to five
times a week.
The activities most used are running, walking at a brisk
pace, biking, and doing basic aerobics in the house to
fitness tapes. Dancing and boxing to the music are the
most popular of the programs. These are all very good
exercises to help you build your aerobic capacity.
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You might want to consider jumping rope. We have all
done this when we were kids, but rope jumping is not
included in many workout programs.
It should be. It is one of the best aerobic exercises
available and involves your entire body. Boxers have
used rope jumping since way back when.
Add a little variety to your rope jumping routine and
you may find it fun and challenging.
To begin, start with your basic rope jumping. Hold the
rope in both hands with the rope behind your back. Start
by swinging the rope over your head and under your feet,
jumping up and down with both feet as the rope goes
under your feet. This is a great way to loosen up and
you should do this for a couple minutes.
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Next, begin alternating your feet touching the ground,
like you are running. One foot jumps over the rope at a
time.
For a little more of a challenge, swing the rope
backwards. Do both the basic jump and the
feet-alternating jump. This works your muscles out in a
different manner and really helps with your
coordination.
Now it gets tougher. Jump higher and swing the rope
faster so you rotate it twice before your feet touch the
ground. This gives your legs additional muscle toning
and, for any athletes out there, it helps develop your
jumping ability.
Once again return to basic jumping but this time, as you
swing the rope, cross your arms in front of you. You are
going to find this tough to do at first, but you'll get
the hang of it. It adds a little fun to your workout as
you try to master this technique.
Now you're ready for single leg jumping. Jump rope with
the same foot for five repetitions, then switch legs and
jump with the other leg for five repetitions. Repeat
with each leg.
This is only a few of the variations you can try.
Experiment and see if you can come up with any more
techniques. Search the Internet for jump rope
techniques. The more different variations you come up
with, the more enjoyable your exercise will be.
Adding the jump rope to your exercise routine will
definitely help you increase your fitness level. We did
it as kids. Now do it as adults.
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