Cardio in a bag! (Benefits of the affordable and portable Jump rope)
Two years ago, an overstressed stockbroker came to me with endless excuses about why he hasn’t engaged in a cardio program. His problems to an unhealthy lifestyle were: having no time, no access to treadmill or workout equipment, an inconsistent time schedule and too many business trips. When I saw his weekly agenda, I realized that realistically he would only have 3-10 minute intervals of spare time a day!
Having in mind that he wouldn’t stick to any training sessions, I decided to lend him my jump rope (cost price around $3.50!). This simple cardio tool enabled him to bring it anywhere and to do cardio at home before breakfast, in his meeting room at lunchtime and in his hotel room all around the world. The convenience of having a portable gym helped him get fit and enabled him to do a quick re-vitalizer workout whenever he had a spare second!
Skipping with a jump rope is one of the most effective and practical ways of cardiovascular endurance. The jump rope is the foundation of any boxer’s conditioning program and has been used among athletes for years. The simplicity of the jump rope will never go out of fashion and is beneficial for anyone that can handle high-impact training.
According to research by fitness experts, only 10 minutes of concentrated skipping is equivalent to 30 minutes of jogging at a 5.7 mph pace. This intense and effective workout even tones up general muscle groups in your body. The lower body engages calves and hamstrings most dominantly while the rhythmic movements of the upper body also enable the deltoids, chest and the upper back.
A short engagement with the ropes can even reduce cellulite and may boost your overall energy level. In a recent sport’s study it was shown that an average of 12 calories per minute are burnt for a 150 lbs person that jumps an average of 72 times a minute! A jump rope can be incorporated into any workout plan by doing a set of endurance and strength intervals. You can alternate rounds of skipping with crunches and push-ups until you’ve completed 30 minutes or more of exercise. If you are one of these people that are extremely busy and need a bit of an energy boost, here is a sample of a ‘mid-day revitalize’ program that lasts a maximum of 15 minutes. These couple of minutes per day might just make all the difference in your lifestyle!
The mid-day Revitalize Program
(…For the busy ones)
Note: Stretches are highly advised! If any pain in the joints (especially the knees) occur…stop immediately.
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