Thought I'd highlight one specific cardio exercise today: JUMP ROPING.
What brought this to mind, is an article I was featured in came out, and as I read it, both my comments and those of other trainers, I was reminded yet again just how much we can do without a gym, without a lot of space, on a rainy day, and in 10 minutes!
Sharing parts of the article below. To read the entire feature on Vital Proteins' website, click here.
"Looking for a killer workout that builds endurance and improves cardiovascular fitness? The answer to this is only a hop, skip, and a jump away — literally.
Enter jump rope. Most of us left it behind on the school playground, which is why it's one of the most underutilized fitness tools. It's an incredible cardio workout that gets your heart pumping.
"Doing this exercise consistently will strengthen your cardiovascular system and build muscle throughout your full body," says Christine VanDoren, Personal Trainer and Nutritionist.
Before you jump in, come learn the ins and outs of this workout that you don't want to skip. "
"Jumping rope is a quick and efficient cardio boost."
"If you try to do too much too soon, you risk soreness in the lower legs, ankles, shoulders and lower back, adds Kate Cherichello, NYC Certified Fitness Professional and Founder of Be. By Kate. Personal Training & Coaching (not to mention, you don't want to get slapped in the face with the rope).
So, depending on your fitness and goals, 10 minutes of jumping rope may be enough, or it may be too much. And, don't feel like you need to jump for 10 minutes in a row."
"Cherichello recommends that beginners jump rope every other day, or a few times per week, but not every day. This allows enough recovery time for your body, which is essential to reduce injury risk."
"While you're at it, you could make it as part of a cardio workout. "For instance, a 10-minute run, right into five minute of jump rope, into two minutes of jumping jacks, into 30 seconds of squats jumps, then repeating from the top two more times," Cherichello tells Lively. "That will be an intense and fast-moving workout!""
"Try this jump rope circuit by Chakoian.
How to do it: Combine this jump rope workout with one of your typical weekly workouts, or complete it on its own. Complete the circuit twice twice. On the second round, start with Round 4 and work backward. You can do the entire workout all at once, or complete one round between sets of your workout. Rest for the recommended amount of time or as needed.
Round 1: 45 seconds on with 20 seconds rest
Round 2: 60 seconds on with 30 seconds rest
Round 3: 90 seconds on with 60 seconds rest
Round 4: 120 seconds on with 60 seconds rest"
The above excerpted from article put together by Sarah Kester for Vital Proteins.
If you are trying a jump rope workout this week, share on Insta and tag me @be.bykate so I can cheer you on!
Leave a Reply.