Jump Snap Fitness

There’s been a real BUZZ in the fitness industry about a revolutionary type of training. It’s proven to bring dramatic fitness gains, rapid strength gains and BLAST your fat stores like no other workout.

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Lets face it, doing exercise daily is a tough habit to form. It’s not only tough physically, but most of us just don’t have the time. Here’s some tips on how to fit exercise into your daily routine without taking up a big chunk of your day, and feel great afterwords.

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Because of the big boom in the fitness craze recently you know it’s not going to be just a passing fad. While many are busy going to the gym and using that as their source of exercise, you can just as easily have a walk.

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Intervals should be hard. How hard is yours? Intensity is the name of the game.

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Movement mastery describes a style of training that is governed not by how many reps you complete, how much weight you lift or how many calories you burn, but rather, the manner in which you completed the tasks (exercises) and how that movement translates itself into your goal. Movement mastery asks that you slow down, connect and experience the movement in full for every single rep and every part of that rep rather than rushing through, shortening your range and making the completion of the set your aim.

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If you think that your fitness training program will be boring, then think again. You have several options to choose from to make your fitness regime interesting and something to look forward to each morning.

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Wondering how many calories burned jumping rope? I found a cool jumping rope calorie chart so you can see how many calories you burned during your workout. Note that this is for a 15 minute session (because honestly jumping rope for an hour is a lot of work). As you can see, rope jumping is an excellent calorie burner. If you combine jumping rope with target exercises you will be in great shape in no time.

I found the chart here: http://www.dietbites.com/Pyramid-Diet/calories-burned-jumping-rope.html

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Jumping rope isn’t rocket science but you may not know exactly what to do for a good jump rope workout. Just follow these simple steps and you will have an excellent formula for burning fat fast.

Before you get started, you want to do the following:

1. Get a good rope

2. Find a shock absorbent surface such as a wood floor, gym mat, outdoor track or tennis court, to jump on. Jumping on concrete is bad for your joints.

3. Make sure to have good shoes or cross-trainers that can provide plenty of cushioning for your feet.

4. Have a watch or timer that you can see clearly so you can time yourself.

5. Have some fun music to jump to so you can stay motivated… ipod, radio, or tv all work fine.

6. Realize that jumping rope does take some coordination. Don’t give up. The more you practice the better you will get!

1. Warm Up

Warming up is very important when you exercise. It makes your heart rate raise at a gradual pace which allows your muscles time to adjust and not get overworked suddenly. This will help prevent muscle cramps, shin splints, and (hopefully) being terribly sore after the workout.

All you need to do for a good warm up is a slow and steady exercise, like walking, stepping side to side, or dancing. Anything that you can start out doing slowly and gradually increase your speed is a good warm-up.

After doing your warm up exercise for a few minutes, it is a good idea to stretch out all of your muscles. Your whole warm up can take as little as 3-5 minutes depending on how long you plan to exercise for. The idea is to start your heart pumping without overdoing it.

2. The Workout

For the best jump rope workout you want to jump rope in intervals. Start by doing a test to see how long you can comfortably jump for. If it is 20 seconds then jump for 20 seconds and rest for 40. If it is 3 minutes then jump for three minutes and rest for one minute. The amount of rest will depend on your fitness level. Try to jump for longer periods each time while decreasing the rest time between intervals. If you can only jump rope for ten passes and then need to take a break, then that’s what you should start off by doing. But, for now, don’t push yourself to the point of absolute exhaustion.

For jumping style start by running or hopping in place with the rope. You remain stationary, lift up your knees with each turn of the rope. This is an easy beginners style. Don’t try to jump as high as you can on every jump. This is counterproductive and will tire you out quickly. You should be on the balls of your feet, twirling the rope quickly, while only getting an inch or two off the ground.

3. Add Variety

As you become used to the movement and to exercise, your fitness jump rope workout will become easier. This is a signal that it is time to make some changes. You need to adjust your workout to keep it effective. Jump rope using high knees or just moving forward as you jump then jump backwards to your starting spot and continue this for five minutes. Moving back and fourth while jumping rope will build more balance and body awareness. Some other jump rope exercises include “boxing step” (which involves bouncing on one foot for a few passes of the rope and then swapping feet and bouncing on the other for a few more) and “double unders” (where you pass the rope two times under your feet in a single jump).

So there you have it. Remember to keep at it. At first jump rope workouts may seem difficult and you may trip over the rope or hit yourself in the head. Don’t get discouraged. In a few weeks you will be jumping like a pro!

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By Rusty Moore

Most People Have Never Attempted a Jump Rope Workout.

When was the last time you jumped rope? For most people the answer would be back in Elementary School or possibly Junior High. It’s actually too bad, because it is a very efficient form of exercise. Most people could easily walk for 15 minutes, but I would bet less than 1 percent of adults could jump rope for 15 minutes straight. Very few people, besides boxers, have ever seriously used the jump rope to achieve top condition.

What Muscle Groups are Worked in a Jump Rope Workout?

Jumping rope will seriously work every muscle in the body. I’m convinced that it will expose your weak links. After your first jump rope workout, you will be sore in many different parts of your body. Honestly, I think my entire body was sore after my first jump rope workout. I was especially sore in my calf muscles as well as my abs. As a side note I will say that jumping rope will help you in your quest to get super-ripped abs. Your core really gets worked hard since you have to use your abs to stabilize your entire body to help you propel your body through the air.

How Jumping Rope Helps Your Body Release Fat Burning Hormones.

HGH is a natural hormone that your body releases to burn body fat. You have probably seen many ads for pills that will help increase your natural levels of HGH. This was really popular about 5 years ago, but you don’t hear too much about HGH anymore. A high level of HGH in your body is the quickest route to burning body fat! Unfortunately, low intensity cardio won’t help your body release HGH. The best way to increase HGH is performing high intensity cardio for 30-60 seconds or so, followed by a minute or two of walking or low intensity cardio. This is called High Intensity Interval Training.

What Type of Jump Rope To Purchase?

I recommend getting a “speed rope”…these run around $15 at most sporting good stores. They are plastic ropes without the beads. You also don’t want to buy the weighted ropes. Get a jump rope that is adjustable. You are going to want to adjust the rope to an optimum level to jump quickly without hitting your head. If it is too long, you won’t be able to jump at a fast rate.

How To Adjust Your Jump Rope to the Correct Height:

Set your jump rope on the ground
Stand on the midpoint of the rope (an equal distance between the handles)
Grab the handles and pull them up to your chest while standing on the rope
If the top of the handles reach above your collar bone the rope is too long
If the top of the handles reach your upper abs or lower, the rope is too short
I like to adjust the rope so the handles hit about 6 inches below my collar bone
If in doubt, go a bit too long and shorten the rope a bit as you get more experienced
Your First Two Weeks of the Program, Learn the Skill of Jumping Rope

Most beginners “double bounce” in between rotations. This actually allows them to rest their core a bit as well as their calf muscles in between rotations and means that they have a low level of core fitness. You will want to jump cleanly in between each rotation and keep the abs and core tight.

Your arms should barely move when you jump rope. The rotation of the rope should come from wrist movement. If you want to increase the speed of the rotations, simply increase the tightness of the circles that your wrist is making (this will make more sense when you start jumping rope). The goal of your first two weeks of jumping rope is to eventually work up to a point where you can jump rope for 5 minutes solid without having to stop and start again. This means that if you have to stop because the rope hits your feet, you have to start again from zero. You also want to be able to jump rope alternating feet, so it looks like you are running while jumping rope.

A Great 15 Minute Jump Rope Workout that You Can Customize to Your Liking

Stand in front of a clock or timer of some sort
Jump Rope for 3 minutes to warm up
Rest for 30 seconds
Jump rope as quickly as possible for 60 seconds
Rest for 30 seconds
Jump Rope as quickly as possible for 60 seconds
Rest for 30 seconds
Repeat this alternating pattern for 15-20 minutes
Note: For the 60 second sprint, you can do it in running fashion, you can learn how to rotate the rope twice for every one jump, etc. As you get more advanced, you will be able to make the 60 second sprint extremely intense. Also, if you want to take advantage of the fast heart rate and burn even more body fat, hit a treadmill or exercise bike for 20-30 minutes after your jump rope workout. Oh yeah…you might need a towel…you should be sweating like crazy!

Hit this Jump Rope Workout Hard and you will begin to see definition over your entire body!

About the Author: Rusty Moore is an avid trainer who gives advice to men and women who want a physique that attracts the opposite sex. While most trainers focus on gaining as much muscle mass as possible, Rusty focuses on the lean “sleek model look”. For men who want the build of Brad Pitt -or- Matthew Mcconaughey and women who want the build of Jessica Alba -or- Jessica Beil, Visit his Website by Clicking this link… Lean Muscle Fitness

Article Source: http://EzineArticles.com/?expert=Rusty_Moore

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