Kerala Click Articles & Blogs
Blogs | Article Index | Breaking News | Movie News | Kerala Tour Packages | Kerala Pincode | About | Contact |
 |
|
| Aerobics & Cardio Information |
|
|
|
|
How To Jump Rope For Health and Fitness
Rope skipping is an excellent cardiovascular exercise according to the U.S. Olympic Committee Sports Medicine Council. It is far less hard on the muscles and bones than jogging. While running or jogging, each foot absorbs up to 5 times the body weight from the force of the impact as the foot hits the ground. This force of hitting the ground can cause damage to the feet, ankles, hips and knees. But in rope skipping, the shock of hitting the ground is absorbed by both feet allowing the calf muscles to control and absorb the impact. According to the American College of Sports Medicine, skipping rope is among the activities it recommends for aerobic conditioning. In order to improve heart and lung health, it must be performed 3 to 5 times per week for 12 to 20 minutes an hour, and at an intensity that will get the heart rate into training range. To find your training range subtract your age from 220. Multiply that figure by .9 to get the high range. Multiply by .6 to get low range. With this formula a person 25 years old must keep their aerobic heart pulse between 117 and 176 to be gaining benefit. Aerobic benefits do not diminish or decline with training as in other aerobic activities. From an energy standpoint, jumping rope at about 130 revolutions per minute is similar to running at 6 miles per hour or cycling 12 miles per hour. Just 10 minutes of rope skipping is equivalent to a one-mile run. When choosing a rope, hold the rope and stand with your feet on the middle. If the length is correct, the handles should just reach your armpits. Handles should be thick and comfortable. Look for a cushioned surface to jump on. A large rectangular carpet remnant is ideal. Hard surfaces like concrete should be avoided. Choose well-cushioned athletic footwear just as you would for walking or running. Start slow by gradually increasing session time over 2 to 3 weeks to let your leg muscles get accustomed to the extra exercise. Many adults give up rope jumping because they are uncoordinated and miss too many steps. But this improves with time and practice. More information on jump ropes may be found at: http://www.apluswriting.net/diettips/fitnessequipment.htm ------------------------------------------------------ REQUIREMENTS FOR REPRINT: You have permission to publish this article free of charge in your e-zine, newsletter, ebook, print publication or on your website ONLY if it remains unchanged and you include the copyright and author information (Resource Box) at the end. You may not use this article in any unsolicited commercial email (spam). You may retrieve this article by: Autoresponder: [email protected] Words: 386 including resource box Please leave the resource box intact with an active link,
and send a courtesy copy of the publication in which the
article appears to: [email protected] Author: Marilyn Pokorney
|
|
|
|
RELATED ARTICLES
Fat Burning Exercises Fat burning exercises are the slow, aerobic, long duration types of exercise that involve most of the major muscle groups. Your body will burn a higher percentage of calories from fat with lower intensity cardio exercises. Running in The Zone: A Personal Account Running in The Zone has to be one of the most satisfying experiences. When it all fits together it can seem effortless and intensely rewarding. But why are some runs better than others? Is there anything we can do to help ourselves get into The Zone? Here is a personal account of one of my most memorable runs. Using Nutrition to Boost Your Cardio So, you're doing cardio religiously and you're not getting any results?What's the deal?! Good news. You're probably just making some minor mistakes that need to be corrected. If you want to make changes to your body, it's probably pretty important for you to understand how your body works. After all, I doubt you're running on the treadmill because your cable got shut off and the cardio-theater at your gym is the only place you can watch "The OC." I'm almost certain you want to burn fat. So, let's learn how that works. How To Start a Running Program Running or jogging is one of the best ways there is to lose weight fast. It burns tons of calories and gets your body burning fat. Running strengthens the heart, lungs and can be done just about anywhere at anytime. Run for Your Life Running is an ideal symmetrical activity for keeping fit. However, it is common for people to blame running for injuries rather than accept that it may be how they run that is at fault. Is there more to running than just putting one foot in front of the other? Why Your Cardiovascular Workouts Might Be A Big Waste Of Your Time What if I were to tell you that most if not all of the cardiovascular exercise you do was worthless? Well, guess what? over 50% of the people who perform cardio in an attempt to burn fat are wasting their time? hours and hours of it! Are you one of them? Aerobic Training How to start your aerobic training program: The Best Cardio Workouts The benefits of exercise are abundant and well documented, and the best cardio workouts can increase your quality of life. One can hardly read a magazine or watch the news without stumbling across a study or doctor claiming a new benefit from exercise. Walking for Your Health Walking is the easiest way of exercise because it is accessible at anyplace, anywhere and anytime. Several studies show that walking can: Guidant Corporation Recalls Heart Defibrillators A worldwide recall was announced by Guidant Corporation for nearly 50,000 of their heart defibrillators due to potential malfunctions in these devices. Do You Need an Expensive Padded, Cushioned, Air Bubbled, Gelled Running Shoe? Nike Free does not think so; and neither should you. Read on to find out why this concerns every one of us, our health and a good deal of wasted money. This is not a story of the Nike Free shoe; it's about our freedom and growth. How To Jump Rope For Health and Fitness Rope skipping is an excellent cardiovascular exercise according to the U.S. Olympic Committee Sports Medicine Council. It is far less hard on the muscles and bones than jogging. Running for Success Though it may not seem like it when we're drenched in sweat and our legs feel like lead, marathon running is as mental as physical. When we're exhausted, continuing consists of mind over matter. This takes enormous mental power. Once developed, this skill can be transferred from the racetrack to the boardroom. Too Much Water Can Kill Long distance runners and other endurance athletes have long been educated to believe that drinking lots of fluids during a long distance or endurance event was critical. And if you didn't drink enough water, you ran the risk of dehydration. Running on Empty A sexy pair of legs moseys its way down a soft, vacuumed carpet, around a bend, and through a long, narrow aisle. Are You Making This Cardio Mistake? Are you exercising for long periods of time to try to burn fat? If you're like most people you probably are, but there is a better way. It's called "high intensity interval training" (HIIT) and lately it has started to become pretty famous for its obvious health benefits. Benefits of Elliptical Training The basic motion of an elliptical trainer is a smooth, flowing...well...elliptical motion. The low impact nature of these machines greatly reduces stress on the joints of the lower body (ankles, knees, and hips). Playing Your Cardio Right To many, that half-hour a day is the most enjoyable, most therapeutic part of your agenda. To others, it's as dreadful as taking out the trash and doing the dishes. Yet, like your household chores, you know it's something you simply must do. The Fitness Cardio Secret That Propels Lance Armstrong What is Lance Armstrong doing that you can do to improve your results? Cardios Effect on Overall Health When most people hear the word "Cardio", their mind automatically pictures jogging, or threadmills, or stationnary bikes. Yes, those are some forms of cardio. They also think it's only purpose is to loose fat. But doing cardio has many benefits.
|
| home | site map |
| © 2005 |