Tag Archives: Cardio Workout

Jumping Rope – Benefits and recommendations

Jumping Rope for the Heart

Regular exercise of jumping rope reinforce the cardiovascular system and burn calories with remarkable speed.

According to a study published in the journal PLOS ONE, 10 minutes of jumping rope burn calories comparable wasted in 30 minutes jogging.

Jumping rope is a great cardio workout for weight loss and coordination. 30 minutes of jumping rope, one who weights  about 70 kg will lose an average of 600 kcal , while one who weights  about 100 kilograms would spend more than 800 kcal.

Benefits for the cardiovascular system and overall health – controls blood pressure , increases endurance, improves coordination of limbs and more power will be felt only after 2-3 weeks of regular workouts with about 150 minutes of jumping rope weekly. This time can be divided by 30 minutes per day , 5 days per week .

If 30 minutes a day is too much , the duration of training may be reduced at the expense of intensity . With sessions of 15 minutes a day to achieve the same effect as 30 minutes if the train interval basis. Experts advise compliance with the following cycle : 1 minute slow jumping, followed by 20 seconds and 10 seconds hurried as fast as possible . This cycle was repeated 10 times , followed by a break for 2-3 minutes.

Another way to increase the intensity of your workout is to complicate the element of jumping – instead of once , between the swings of the rope can be hopping twice. If this is too complicated for some beginners, there are other techniques – for each jump knees are lifted as high and close to the chest.

burnblognet_jump_rope

It Must also be considered the influence of the surface on which the sport is done . It should not be too soft, it slows the speed and jumping can cause the rope to bounce uncontrollably. Rubber flooring in gyms and halls, carpets or soft ground – all are unsuitable for jumping rope . Asphalt and concrete , on the other hand, are too hard – the mechanical stress of landing or unintentionally inevitable crash on its feet too hard earth loaded and worn joints.

The most suitable surfaces for jumping rope are wooden floors, pavements playground and running track at the stadium. They take part by virtue of the landing and provide optimum stability.

Before jumping rope is absolutely essential to warm up for at least 4-5 minutes , and always begins with a few minutes slowly jumping.

How to Get a Cardio Workout without Leaving Home

Snow has blanketed much of the country for the last few weeks, making it very difficult to get out of the house and get to the gym. Those that depend entirely on the gym for their exercise are going to suffer, but thankfully you can get a great workout without ever having to leave your home.

How is this possible?

Simple: you don’t just have to run, cycle, or use the elliptical machine to get a great cardio workout! Weightlifting can be an excellent cardio workout when done right, and you’ll find that a lot of body-weight workouts are great for building muscle as well as getting your heart beating. Running isn’t the only awesome workout, but you can do all kinds of exercises to push your heart.

With the workouts below, you’ll have a great cardio session without having to brave the cold.

Day 1

Do each of the following exercises for 20 seconds at full intensity, and rest for 10 seconds.

  • Kettlebell swings
  • Squat jumps
  • High knees
  • Jump Lunge

Beginners should do three rounds of this workout, intermediates should do five, and more advanced exercisers should go for 8 rounds.

Day 2

Do the following:

  • 10 push-ups
  • 30 bicycle crunches
  • 10 burpees
  • 60 seconds of plank
  • 10 lunges (each leg)

Do all of these without stopping, and give yourself a one minute rest before moving on to your second round. Do three rounds if you’re a beginner, or go for five if you can handle it.

Day 3

Do the following:

  • 30 seconds of right side plank
  • 30 seconds of left side plank
  • 30 seconds of plank elbow hold
  • 10 lunges (each leg)
  • 10 burpees

Give yourself a 60 second rest, and do no less than three rounds of this exercise.

Day 4

Do the following:

  • 20 burpees
  • 20 mountain climbers
  • 10 push-ups
  • 10 lunges (each leg)
  • 60 seconds in plank position

Give yourself 60 seconds to rest, and do no fewer than three rounds.

Day 5

Do the following:

  • 10 lunges (each leg)
  • 60 seconds in plank position
  • 30 crunches
  • 10 push ups
  • 30 bicycle crunches

Give yourself one minute to rest, and do at least three rounds–go for five if you’re in better shape.

This workout just spans five days, but you can use the exercises from the various workouts if you want to work out a sixth day. You’ll find that this workout will be surprisingly good for your heart as well as your muscles.

The reason that it’s so great is that you never stop moving, so all of the muscles in your body will be worked before you take a break. Your heart will be forced to pump hard in order to provide all of the different muscles with enough energy, so it will work until you take your 60 second break.

Doing rounds ensures that your muscles are stressed properly, and you can even build muscle using these body-weight/weighted exercises. You can use a few simple free weights, or you can find body-weight exercises to replace the kettlebell exercise in Day 1. The most important thing is that you push hard!