Active Low-Carber Forums
Atkins diet and low carb discussion provided free for information only, not as medical advice.
Home Plans Tips Recipes Tools Stories Studies Products
Active Low-Carber Forums
A sugar-free zone


Welcome to the Active Low-Carber Forums.
Support for Atkins diet, Protein Power, Neanderthin (Paleo Diet), CAD/CALP, Dr. Bernstein Diabetes Solution and any other healthy low-carb diet or plan, all are welcome in our lowcarb community. Forget starvation and fad diets -- join the healthy eating crowd! You may register by clicking here, it's free!

Go Back   Active Low-Carber Forums > Main Low-Carb Diets Forums & Support > Exercise Forums: Active Low-Carbers > Beginner/Low Intensity
User Name
Password
FAQ Members Calendar Mark Forums Read Search Gallery My P.L.A.N. Survey


Reply
 
Thread Tools Display Modes
  #1   ^
Old Wed, Jul-11-01, 07:46
fern2340's Avatar
fern2340 fern2340 is offline
Posts: 8,394
 
Plan: My Own Plan
Stats: 000/000/000 Female 6 ft 2 in
BF:
Progress: 52%
Location: NJ
Default Jumping Rope for Fitness

Jumping Rope for Fitness
by Liz Neporent and Mike Motta

When you think of jump rope, perhaps it brings to mind breezy summer nights, girls in pigtails and a borrowed clothesline. But in fact, jumping rope has some very adult-sized benefits -- it's an effective way to burn fat, increase stamina, improve coordination and firm muscles, especially your shoulders, arms and legs. It's a speedy calorie burner too: Jumping at a moderate speed of 70 to120 turns per minute for 15 minutes burns 150 to 200 calories -- as much as running a ten minute mile, but with half the impact on your knees and ankles.


Jump ropes are completely affordable and transportable. Prices range from $5 to $25, and since a rope can easily be tucked into a purse or suitcase, it's easy to take yours on the road. All you need is enough ceiling height and room to turn the rope without knocking over a lamp or whipping your cat's paws.

Choose a jump rope that's made of plastic or plastic beads. Cloth ropes are too flimsy and leather ropes take a long time to break in. Soft foam handles and a swivel-like turning action will make the rope more comfortable to use. Also keep in mind that jump ropes are not one-size-fits-all. To make sure yours is the proper length, stand on the center of the rope with one foot and pull the rope straight up along the side of your body. It's a perfect fit if the handles reach to your armpit.

The Workout
Jumping can take some practice. Although you are using your entire body, you'll especially feel it working your lower arms and lower legs. At first these muscles may tire or even cramp. But they should gain more endurance after a few weeks of jumping at least twice a week.

Start with short, 15 to 20 second bouts of jumping interspersed with 30 to 40 seconds of complete rest or light marching in place. Repeat this pattern 5 to 10 times. As your stamina increases, lengthen your jump bouts and shorten your rests.

Once you can jump for at least five minutes straight, mix up your footwork. Try hopping on one foot then the other at each turn, or alternate landing on the heel of one foot and then on the ball of the other.

To master a new move, practice without the rope at first. That way, you can work on your jump timing and new footwork without cracking yourself in the thighs every time you miss. Once you master your timing, do the move while holding both handles of the rope in one hand off to one side so you're spinning the rope next to your body instead of overhead. Then try your new style with a full jump, handles in both hands and rope spinning overhead and underfoot.

Be patient -- jumping rope takes skill and coordination. With diligent practice, you can improve your skills surprisingly fast. As with any exercise program, make sure that you stretch afterwards. If your forearms or lower legs get tight while jumping, stretch them out during your rest breaks.





--------------------------------------------------------------------------------
Reply With Quote
Sponsored Links
  #2   ^
Old Wed, Jul-11-01, 08:15
r.mines's Avatar
r.mines r.mines is offline
Senior Member
Posts: 1,383
 
Plan: Atkins
Stats: 162/124/120 Female 5'1"
BF:
Progress: 90%
Location: Vancouver,BC
Default Nostalgic memories....

I used to love jumping rope as a kid. I used to spend hours in the backyard or in the basement on rainy days, jumping. Now that I live in a building that has underground parking, I've even been tempted to take it up again.

Only I can't remember any jumping rope songs! Does anybody remember any? Somehow listening to 'grownup' music while jumping rope just doesn't seem right!

Rachel
Reply With Quote
  #3   ^
Old Thu, Jul-12-01, 15:54
Trainerdan's Avatar
Trainerdan Trainerdan is offline
Posts: 2,518
 
Plan: Zone
Stats: 255/242/230 Male 75 inches (6'3")
BF:21%/15%/8%
Progress: 52%
Location: Philly
Default LOL

Jumping rope IS a great workout, but I would wind up tangled in the rope and somehow wind up hog-tying myself.

Jump ropes and I do not get along. LOL.

Great post though Fern! Thanks for picking up my slack. I have been really busy at another board that I am a moderator on. But, now I am back here.
Reply With Quote
Reply

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Similar Threads
Thread Thread Starter Forum Replies Last Post
Jump Rope AL2105 Beginner/Low Intensity 3 Wed, May-12-04 01:04
"More men are jumping on the diet bandwagon" gotbeer LC Research/Media 1 Sat, Jan-24-04 10:25
Jumping Rope CarolynAnn Beginner/Low Intensity 5 Wed, Jan-08-03 19:33
Jump Rope chbbybnny Beginner/Low Intensity 4 Sat, Jun-22-02 12:37


All times are GMT -6. The time now is 09:38.


Copyright © 2000-2024 Active Low-Carber Forums @ forum.lowcarber.org
Powered by: vBulletin, Copyright ©2000 - 2024, Jelsoft Enterprises Ltd.