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Jumping Jack

Jumping Jack

Use A Jump Rope For Fat Loss

Because so many people feel that cardio is boring, I decided to give my readers a bonus, sharing some of my secret ways to make cardio fun and exciting! As a result, I have given 6 unique ways to perform cardio that you may have not realized!!

Cardio Exercise #1: Jumping Rope

Though for some odd reason hardly anybody uses a jump rope for aerobic exercises, I feel that jumping rope is a great way to getting a great cardiovascular exercise workout while enjoying it. In addition, jumping rope can not only help with cardiovascular health, but it also helps to improve coordination and agility.

If this exercise is performed frequently, it can also help with muscular endurance. Besides, how many times have you not gone to the gym or performed a morning walk due to bad weather conditions that cannot be controlled? Jumping rope could have been a great alternative in this scenario.

Six Great Reasons to Use a Jump Rope as a Means of Cardiovascular Exercise

1. Jump ropes are inexpensive. You can purchase a good quality jump rope for about $20.

2. Jump ropes are great if you travel and do not have access to a gym. You can carry a jump rope with you just about anywhere since they are so small in size.

3. Not only can you use a jump rope in a gym, but you can also jump rope indoors, as long as you have enough space to perform a full motion. You can also jump rope outside and at the office on a lunch break.

4. Jumping rope serves as a nice change for those who have gotten tired of performing the same cardiovascular exercises day in and day out.

5. Jumping rope is a great way to burn calories. If you were to jump rope for an hour, depending on your metabolism you could burn up to 1000 calories.

6. Helps to strengthen your entire body. Yes, that is right. Most of the major muscle groups in the upper and lower body will strengthen by jumping rope if performed on a consistent basis.

How to Choose a Good Jump Rope

Choosing a jump rope is easier said than done. First off, I recommend using a jump rope that is leather as it will not depreciate over time like other ropes would. Then, make sure that the handles of the rope are thick and comfortable. Finally perform the following test to ensure adequate rope length:

Hold the handles of the rope in each hand and place your feet in the middle of the rope as it is touching the ground. If the handles are just below your armpits, then you have a good rope.

Some Tips on How to Prevent Injury From Jumping Rope

1. Always wear comfortable shoes. This way you decrease the chances of an ankle injury occurring. Also, a good pair of shoes prevents your joints and feet from wearing and tearing.

2. A great warm-up that prevents injury is to perform jumping jacks and stretch. Jumping jacks will help your body to get in the motions that you will be performing while jumping rope.

Starting Out

Jumping rope is an exercise that is not easy to perform, especially if you are a beginner. It requires a lot of coordination and agility to jump rope for a period of time. Below I have three phases in which you can attempt to jump rope. These phases are the beginning, intermediate and advanced stage.

Beginning Stage

This stage is the most important and difficult one to go through but you must persevere. When I first started jump roping, it took a lot of patience to get used to the motions. Jumping rope is far more complex than hopping on a bicycle or a treadmill.

In order to properly jump rope, execute the following steps:

• Step 1: Start out by holding the handles in each hand and have the rope touching the back of your heels on the ground.

• Step 2: Attempt to complete a few full motion revolutions. Practice these steps for about 5 minutes as at that time you will start to feel comfortable with what you are doing.

At this stage I would just perform 5 minutes of jumping rope 3 days a week. Do not exceed 5 minutes a day as you may be sore for the first couple of times you perform this exercise.

Intermediate Stage

After four weeks or so you should feel comfortable with the beginners stage, have improved your agility, muscle coordination and endurance. Now you can attempt to jump rope 10 minutes a day, 3-5 days a week. This may seem too easy, but jumping rope can be a rigorous activity which requires a lot of practice.

Advanced Stage

After the intermediate stage has been completed (which should last around 4-6 weeks), you can crank things up a bit more and jump rope for 20-30 minutes, 3-5 times a week. If you can make it to this stage, you will be in top notch shape and reap the health benefits that go along with this difficult endeavor.

About the Author

I am a fitness author who loves to share some of the revolutionary fat loss secrets that have taken me years to discover, a ton of frustration and even an considerable amount of money.

Visit my web site for more information about how to make your fat extinct at http://www.fatextinction.com.

what muscles are used in a jumping jack?

I just need to know the muscles that are worked when doing a jumping jack.. Serious answers please..
Thanks.

Cardiac Muscle- Your heart.

It's a cardio-fat burning workout, not a body building one.

Basic Exercise Plans : How to Do Jumping Jacks