If you have just realized that you need to do more exercise, but do not want to spend a lot of money on expensive fitness equipment, you are strongly advised to try a jumping rope fitness workout. All you need is a pair of sport shoes, a little bit of space and a rope. Since this exercise is fun and easy, it is the ideal option for all categories of people.
Just like with all other types of cardio workouts, you will have to work your way into the jumping rope workout. Individuals who have been doing any aerobic exercises before should be able to jump into this training more easily. If however you are one of those people who are resuming their exercise program after a long time of inactivity, it is recommended to take it slow and let your body adjust slowly. As you get more comfortable with the movement you can increase the speed and incorporate various jumps. More than that, keep in mind that even if it is easy to do, rope jumping is a high impact exercise, so there is a high risk of injury. Even the most basic type of jumping requires good coordination and concentration. So you should increase the length and the speed of your workout only after you become accustomed to the motion.
Warming up is necessary before starting the jumping rope workouts. As you warm up slowly, your heart rate will gradually raise, thus allowing the timing of your muscles to adjust to the workload you place on them. You can walk briskly for a couple of minutes, step in place, or bounce from one foot to another. Once you feel that your muscles are warm, you can start jumping slowly, stretching all the muscles involved: the legs, ankles, calves, wrists and shoulders.
As you practice your jump roping skills every day, the movement will seem very easy to you. This is the time when you should consider adding some variety. Just as the brain needs changes to stay engaged, so does the body too. When your jumping rope fitness program becomes a routine, the workout will not be so effective any more since your body has adjusted to it. The good news though is that there are several ways you can change your jumping style in order to constantly challenge yourself and make real improvements in your cardiovascular health status. You can cross your arms in front, land on one foot at a time, spin the rope to each side of the body, and so on. You can check out a jump rope book for more jump roping techniques, or look for some instructional videos on the internet.
Last but not least, do not forget to vary your training speed as well. After less than a couple of weeks of starting your jumping rope cardio workout, you should see a significant improvement in your cardiovascular health, and you will also be able to jump rope faster and for a much longer period.
