Jumping Rope Isn’t Just For Kids Anymore

By Lizzie Myers, LifeVest Health Blog, July 31, 2013

For many of us, the hardest part of getting into a fitness routine is the time commitment. With only 24 hours in a day, we are forced to maximize and prioritize. Health should always be a top priority, but how can we maximize a brief work out so that we have time for everything else? Simply channel your inner kid with a jump rope.

It may sound silly, but this childhood favorite can significantly cut down your fitness routine. It burns more calories and fat per minute than a run on the treadmill, while effectively toning your arms and legs. So essentially, a run, a visit to the weight room, and a few sets of lunges can all be traded for merely 20 or 30 minutes of jumping rope. Pretty efficient, huh?

Might I add, a jump rope is quite a bit more portable than an elliptical machine and dumbbells. No need to find time to get to the gym, just pop your jump rope into your work bag and all you need is 30 minutes to spare. During your lunch break or after work, head to your office’s parking lot or a nearby park. In just 30 minutes of jumping rope, you’ll burn about 300 calories!

Here are a few tips to get started:

  • When buying a rope, step on the middle and make sure the handles reach your shoulders. If you are under 4’10”, you should buy a 6 ft. jump rope, 4’10”-5’5” a 7 ft. rope, 5’6”-6’ an 8 ft. rope, and if you are taller than 6’, you should buy a 10 ft. rope.

  • To maximize heart rate and calories burned, you should alternate the speed of your jumping, as well as some other exercises. For example, jump fast for 2 minutes, slow for 5 minutes, then do squats for a minute and continue.

  • Always make sure to stretch before and after a work out! This will help prevent injuries and will keep you from feeling stiff and sore afterwards. Check out some simple stretches here: http://www.mayoclinic.com/health/stretching/SM00043

 

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