is jump-roping for cardio effective?
Question:
Answers:
Absolutley it's great exercise, mix it up, one leg jump, straight jump, small hop between jumps, alternate leg, moving around great for co-ordination, be imagnitive, increase time gradually or you will get aches in the calves and lower abs, this is a good ache means the muscles have had a workout, its fun on a trampoline, which is also great exercise on it's own, in fact all exercise is great exercise.
Other Answers:
Very.
good stretching.
Otherwise have fun.
PS - a friend of mine is a boxer and is crazy fast at it but says his trainer won't let him do it every day cause it will start causing damage in your ankles, knees, hips and spine. He does it every 3 days.
yes very effective
Source(s):
this will help you-free useful articles and tips on almost any topic-http://www.free-articles.blogspot.com
Yes it is very effective! I have been doing it for the past month.what I would do exactly is sprint on the treadmill for about 3 minutes and then I would jump rope as fast as I can for 2 minutes. I would do 3-5 reps of this and you will see results fast. Jump rope is one of the few full-body workouts because you are workikng your legs, arms, stomach all at the same time.
Jump roping is a great way to get your heart rate up but make sure you treat it like any other cardio workout. Make sure you stretch first. Do you work out then stretch again. You will not only feel better but it is better for your muscles.
Also do do different kinds of jumps. THe same repetitave thing will only work certain muscles When one muscle becomes bigger than it's opposite muscle ( as bicep is to tricep) You might start looking of balance.
Just make sure you do more than jump rope and I'm sure you'll done fine.
In order to have an effective cardio plan you must first make sure you remain in your target heart rate zone for at least 30 minutes a day (you can start out doing this for 3 days a week and build up) and then you can build up to 45-60 minutes a day. This will seriously help to burn fat (if that is what you are trying to do) as well as raise your VO2Max which is basically a number that represents the capacity of your cardiorespiratory system. The higher the number the more efficient your cardio system is.
In order to determine your target heart rate, do the following:
know these numbers:
maximum heart rate= (220-age)
resting heart rate=(get this by counting your pulse for a minute when you first wake up in the morning)
heart rate reserve=(maximum heart rate-resting heart rate)
then calculate training intensity:
TI= Heart rate reserve x percentage(use 70%-85%) + resting heart rate
Now your training intensity number is important because this is the number you want to reach for a particular training intensity. This is the number your heart rate has to get to in order to be in the optimum cardio training zone.
You can perform the TI equation for 70% and then another for 85% to get a good range for your heart rate. This is your own personal target heart rate zone.
You can either count your pulse yourself or use a heart rate monitor while you are exercising. You can buy one at most electronic stores. I recommend the heart rate monitor because you don't have to do anything and it lets you know where you are. Some even beep when you reach your zone or when you go above it. Mine has a strap you put on under your clothes and a watch that shows you your heart rate as well as other things.
Here is a good website for some information on how to measure your physical activity intensity
http://www.cdc.gov/nccdphp/dnpa/physical/measuring/met.htm
Now, I needed to tell you all of that so I can let you know what cardio activities will fit this type of requirement.
the following are great activities for a good aerobic plan:
cycling, jogging, running, walking, rowing, stair climbing, elliptical machine, aerobic dance, bench step aerobics, hiking, in-line skating, skiing, rope skipping, swimming, and water aerobics.
Any of these activities are acceptable only if you make sure your heart rate stays within your target heart rate zone. This does not count your warm-up or cool-down either. You need at least 30 minutes within your zone for the best benefits. Of course all exercise is good for you, so even if you do not make it to your heart rate zone, it still is good for you and there will be benefits from it. Just work your way up, start slow, and you will be gradually improving your body's cardiovascular performance and burning fat. Once your body gets used to performing aerobically it will begin to burn fat faster than someone who is not on a cardio program.
You may also consider a resistance training program because muscle is metabolically active and that means that even while you are sleeping your body is burning calories. Gaining muscle mass is one of the only a few ways to raise your metabolism. Let me know if you would need some information to get you started with this.
Yes- 10 minutes of jump rope is more effective than a half hour of running! Also, jump roping works your twitch/connecting muscles to help create more fat burning muscle. Running actually breaks down muscle! Jump roping is AWESOME- I do it at least 4 days a week. Thanks.
-JB
Source(s):
http://dhuizinga.qhealthzone.com
More Questions and Answers
- Help!! HOw can I loose about 7 lbs in 2 1/2?? How do I get those abs? Its summer!?
- When is the best time to workout?
- How can I get a flatter tummy?
- Do Men Prefer Skinny Girls?
- if I run a mile in 6 minutes how fast am I going?
- What are the pros and cons of using Creatine?
- wut should be da average weight of an 11 year old ?
- what is the easiest way to lose the fat without the gym equipment, and props?