Why should you start a Jump Rope Fitness Program?
Because high intensity, short duration workouts...
One of the best ways to get into this anabolic zone is to start a....
How do you do it?
Warm up first.
Do an all out sprint with your rope for 30 seconds.
Recover for about a minute, then repeat for a total of 8 repetitions.
The total workout should take you no more than 15 minutes to complete.
Here are some things to keep in mind....
Wear shoes! In a short period of time, you'll get real fast on the rope. A slap on the foot can be a very painful experience when you're moving at top speed.
Shoot for 90 - 100 revolutions during each 30 second rep. Depending on your fitness level and skill on the rope, it may take you a while to get there. Take your time, build slowly, and you'll avoid injury.
Don't swing your arms while jumping, rotate your wrists to move the rope. Come off the ground just about an inch or so.
Use a pro quality rope! They're not that expensive, and you'll get a much better workout with a good one. It should have ball bearing handles, and should not be weighted. You can't go fast with a heavy rope.
Get the length right! Most people use ropes that are too long. While standing on the rope, each handle should stretch up to the waist, and no higher.
You may think that a 30 second sprint on the rope sounds easy, but it's not. By the time you hit that 8th rep, you'll feel a nice burn in your legs, arms and shoulders, and you'll be plenty tired.
The longer you work with the rope, the faster you'll get. When I pull mine out all the neighborhood kids come out to watch. When you're throwing them down at high speed, it looks very impressive.
So, make it a point to mix this jump rope fitness program in with
Sprints and other forms of interval fitness training.
The result will be a leaner body, more muscle mass, and higher blood levels of HGH and testosterone.