Jumping for health
What one exercise device is easy enough for a child to use, totally portable and inexpensive? The jump rope. Jumping rope is a great workout for adults. It provides a cardiovascular workout and burns as many calories as running.
The interval training workout : build muscle and burn fat with anaerobic exercise
Joseph T. Nitti and Kimberlie Nitti.
Alameda, CA : Hunter House, c2001.
A doctor and a certified trainer present a simple, proven fitness program used by athletes that can benefit anyone. The book also offers customizable programs and tips for assessing performance and tracking progress. 40 photos.
Complete cardiokickboxing : a safe & effective approach to high performance living
[Tom Seabourne].
Boston, Mass. : YMAA Publication Center, c1999.
The acts of punching, kicking, and blocking are broken down and explained so they can be performed safely and achieve maximum results. Nutritional guidelines, proper breathing techniques, and mind/body meditations are also discussed. 200 illustrations.
Ultimate fit or fat : get in shape and stay in shape with America's best-loved and most effective fitness teacher
Covert Bailey.
Boston : Houghton Mifflin, 1999.
With more than three million copies of previous editions in print, this classic exercise manual has shown Americans from all walks of life the route from fatness to fitness. Now Covert Bailey has totally rewritten and revised FIT OR FAT for the first time since the book's original publication in the mid-1970s. His dramatically new approach to fitness incorporates the most recent scientific findings. Weightlifting, whose fat-burning potential is only now becoming fully understood, plays a large role in Bailey's new program, which stresses what he calls "the four food groups" of exercise: aerobics, cross-training, wind sprints, and weightlifting. He also stresses the importance of intense exercise, showing readers how to build intensity into their daily programs safely and effectively. Covert Bailey's ULTIMATE FIT OR FAT will not only be of interest to a new health-conscious generation but will be eagerly sought out by the millions of readers who have come to rely on the Bailey approach to keep their bodies in peak condition.
Athletes are jumping rope as part of their workout and boxers have skipped it for years. Fifteen minutes of jumping rope burns about 200 calories. A jump rope workout strengthens the heart, muscles and bones and improves coordination, timing and rhythm.
Before you begin, choose a rope that suits you. There are many types of ropes to choose from. Be sure your rope is the right length. The rope handles should reach your armpits when you stand on the center of it.
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Ashrita Furman holds many jump rope Guinness World records.
Most jumprRoping in 24 hours
Most underwater rope jumping in an hour
Most jump roping while bouncing on a Pogo stick in a minute |
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Ashrita Furman |
Start by alternating periods of jumping with resting. As time goes on do less resting and more jumping. Your goal should be to jump continuously for 15 minutes.
As you become used to the plain old up and down jumping, the workout will become easier. It is also a sign that it is time to make some changes. One way to make it challenging is to learn new jumping styles:
- Skipping: Skip in place jumping over the rope with a little hop on one foot.
- Jumping Jack: Jump with feet apart and together again.
- Cross-Over: Cross arms in front of your body, jump through the loop then uncross arms.
Although jumping rope can be called child's play, anyone can jump rope in any room of the house.
Article by: St. Louis Public Library staff.
