Get Fit Fast by Jumping Rope

A jump rope is one children's toy you'll want to hold onto when you're grown up. It delivers a great workout even if you're short on time or on the road. Learn how to get started and stay safe jumping rope.

Perks of Jumping Rope

1. Enjoy the versatility.

This piece of workout equipment is cheap, portable and compact. It'll fit in a small suitcase or a studio apartment and you'll probably spend less than $20.

2. Get a full body workout.

In one session, you can target your upper and lower body. You'll also improve your cardiovascular fitness. Skipping rope strengthens many muscle groups in your legs, hands, and wrists, which can improve your performance in other sports and help to protect you from injuries.

3. Increase your coordination.

Enhance your fine motor skills and hand-eye coordination. You'll soon be able to do any physical activity better, and practicing this kind of mental concentration also wards off boredom.

4. Burn more calories.

A typical adult can burn 750 calories or more per hour during moderately paced jumping, according to the National Institute of Health. That's more than almost any other activity, including jogging or bicycling!

Safety Precautions

1. Check with your doctor.

As a precaution, see your doctor before starting this high intensity activity, especially if you're over 45 or have been inactive for a while. Skipping rope may also need to be avoided in the early stages of injury until your joints are strong enough to handle the impact.

2. Monitor your heart rate.

By understanding your target heart rate, you can burn fat more efficiently and avoid injuries. Your maximum heart rate is calculated by subtracting your age from 220. Aim to stay at about 75 to 85 percent of that figure for the most challenging phase of your workout.

3. Choose the correct rope for you.

Look for a rope that's long enough to nearly reach your armpits when you stand on the middle of it. Many beginners find beaded ropes easier to control but plastic, leather and nylon are also good options.

4. Wear the right shoes.

Get shoes that absorb shock. Aerobic or cross training shoes with generous cushioning are ideal.

5. Stick to safe surfaces.

Rubber mats and wood are better for absorbing impact than concrete or asphalt. Be cautious about skipping rope on carpets because your shoe could stick and cause an ankle injury.

Important Techniques for Your Jump Rope Workout

1. Start off slowly.

Lots of people feel awkward at first. Try rehearsing the movements without a rope or focusing on your arms and feet separately until you're ready to put it all together.

2. Engage in interval training.

Alternate between periods of intense jumping and gentler movements. Increase the intensity gradually as your capacity builds up.

When you feel fatigued, try swinging the rope at your side while you keep your feet on the floor or march in place.

3. Warm up and cool down.

Include a few minutes before and after every session to warm up and cool down in order to condition your heart and avoid dizziness. Finish up with static stretches to augment your flexibility.

4. Use good technique.

Proper form protects your joints by lowering the impact level. Keep the rope close to your feet as you lift yourself only about one to two inches off the floor.

Allow just the balls of your feet to make contact with the floor. Elbows are kept close to your sides as you turn the rope with your wrists and forearms.

Jumping rope is a very effective exercise that works out your whole body. Check with your doctor if you have any concerns, and be sure to master proper form so you can protect your joints and heart while you burn away calories.

Family Fitness: Staying Healthy Together

In these days of fast food dinners and hours spent sitting at computers and video games, families need more than ever to work together to stay healthy. As a parent, you have a responsibility to teach your kids the importance of being physically active every day.

Exercising together as a family ensures kids will grow up with this healthy practice deeply ingrained. In addition, when your family shares time together, regardless of the activity, it also secures and reinforces emotional bonds.

Be creative when it comes to planning family fitness activities. You might be surprised at how positively your family responds to new types of exercise together!

Examine these ideas for family fitness and commit to trying some of them:

1. Bike-riding.

If your bicycles are gathering dust in the garage or shed, clean those bicycles and get them tuned up. Then, plan a family bike ride twice weekly.

* Vary the times of day you ride until you find the hour that fits best for everyone. Mornings on the weekends and in the summer might work. Alternately, try late afternoons before dinner or early evenings after the meal.

2. Swimming.

Most children love playing in a swimming pool. Once all your kids know how to swim, take the family to the pool a couple of times a week, weather permitting.

* Swimming expends many calories and provides plenty of opportunities afterward for the family to just hang out in the pool to talk and spend quality time together.

3. Alternate walking and running.

Sure, a family walk is a nice, leisurely activity. But what if you changed it up a bit and alternated walking 3 minutes then running 3 minutes? Most kids love to run, and would even happily race you for the few minutes you'd be picking up the pace.

4. Mini-biathlon.

If your family likes to run and bike, bike and swim, or run and swim, plan your own mini-biathlon. Parents can design easy and fun training schedules for everyone.

* Engage the entire family in planning, training, and completing your mini-biathlon. You'll spark your children's interests in physical activities while sharing special moments together.

5. Calisthenics, Yoga, or Tai Chi.

It's nice to have some ideas for indoor fitness activities in case of a rainy day. Depending on the age of your children, many types of exercise can provide an enjoyable family fitness experience indoors.

* Stretches, modified push-ups, sit-ups and leg lifts will all provide physical challenges for you and your children when there's inclement weather. Practicing Yoga or Tai Chi is also challenging and healthy without being too boisterous for inside the house.

* Use mats or blankets on the floor to make floor exercises more comfortable. You'll get in some quality time and conversation with the kids while doing indoor exercises as a family.

6. Dance DVDs.

One of the most enjoyable, carefree fitness activities to do with your kids is dancing. After all, who doesn't love to dance?

* There are tons of dance DVDs on the market right now. From dancing to the oldies to learning to salsa to trying new hip-hop moves, you'll surely find some DVDs that your family will love to do together.

Demonstrate that fitness is fun, challenging and invigorating and you'll help your kids develop real excitement about staying active!

When you educate your children from a young age about fitness and the advantages of staying in shape, these lessons will endure for their whole lives.

Learn more about your health online when you read the rest of our information here about: Lifetime Fitness Exercise guide and also download the free health report available there!

Warren Tattersall has been a full time nutritional consultant for over 35 years and works with people all over the world to help them improve their health, increase their personal energy levels and to use supplements to assist with diet related health issues.

Just send him a note on the form here - Contact Us - to request a personal no obligation one-on-one consultation with Warren

New order website for Australian customers:

For all the subscribers that don't want to talk to anyone, just want to buy their products direct, I'm creating these websites that process orders for you once you register with them.


The Australia GoHerbalifeSite is the first one completed, other countries will come along soon...
Australian customers: Click this link or tap on the banner below to check it out and get registered to place your orders... and remember your 15% discount code: HLIntro15




Did you find this post fun, informative and useful? If so, please share it with others!

If you have a comment, question or suggestion, please leave a comment below!