Not all fitness accessories are created equal; some are gimmick and some have proven time and time again to give results. One such tool is the jump rope. Keep reading this blog by CRB Tech Reviews to know more.
The jump rope helps you build coordination, strength, and build endurance, as well as help with fat loss.
The fact is, jump rope exercises can get tedious fast. Clients, who want to lose weight, but find it difficult to stick to a routine would take the variety and fun that jump ropes add to their workout.
What if the client doesn’t know how to use the jump rope?
If client is new to jumping rope and doesn’t feel comfortable with standard or speed ropes, using a weighted rope is a great way to help him or her learn fast.
The additional weight creates resistance and feedback such that your clients can better time their jumps and control the speed at which they jump. The weighted rope also does away any kinking or tangling issues. Ensure the weight is in the rope itself, not the handles, because weighted handles don’t provide the same result and can actually hinder coordination. So stick to a weighted rope with ball bearings.
Checklist for proper jumping rope cues
* Ensure client is standing tall straight
* Hands must be in line with the hips
* Wrists are used to turn the rope; minimal movement of elbows and shoulders.
* Slight bend in the knees when jumping and land on mid-soles of feet for maximum shock absorption.
* Jumps mustn’t be higher than half or one inch.
If client is starting out, stick to short jump rope sessions, between 5-10 minutes, for 3-4 times per week to start.
Here are some ideas to help your client’s jumping rope exercises, according to their fitness goals.
5 jump rope routines for a variety
Routine 1: Build coordination
For starters, building coordination is about building confidence. It’ll take 5-10 minutes to complete.
Recommended rope weight(s): 1/2 lb to 1 lb weighted rope (basically a light and heavier rope)
1. 10 continuous jumps
2. 20 continuous jumps
3. 30 continuous jumps
Ensure your client is jumping slowly and completing only one rotation of the rope. Most beginners might do a “double hop” per rotation, but encourage your clients to jump once per rotation.
Routine 2: Lose fat
Weighted ropes are good for burning calories and losing fat. You could also switch up intensities on the fly. Most effective high-intensity interval training (HIIT) workout with jump ropes involve transitioning between low intensity (60 RPM) and high intensity (120 RPM), and vice versa.
Routine 3: Improve endurance for a race or sports
Interval training with jump ropes is an intense cardiovascular workout, but jumping with progressively heavier rope weights can help you prepare for a marathon or a mud run.
Recommended rope weight(s): 1/4 lb or 1/2 lb
Routine 4: Boost functional strength
Jumping with a 1 or 2-lb rope will need greater muscular and energy system than a regular rope, mainly at higher rotational speeds. That’s due to the weight is evenly distributed throughout the cables themselves. The centrifugal force, or the force that the muscles need to resist, from the rope is amplified.
Recommended rope weight(s): 1 lb and 2 lb
Complete 4 rounds with 30 seconds of maximum jumping, followed by 30 seconds of rest.
Beginners must perform basic jumps
Routine 5: Improve speed and increase agility
Using both light and heavy ropes could be effective for increasing speed, power, agility, and general athleticism. This workout takes approx 10 minutes to finish.
Recommended rope weight(s): Any mix of (1) light and (1) heavy rope
Perform 5 rounds of the following sets:
15 seconds max effort jumping with a heavy rope / 45 seconds rest
30 seconds max effort jumping with a light rope / 30 seconds of rest
We conclude now.
Keep looking into this space by CRB Tech Solutions for wellness and fitness.