Jumping Rope for Aerobic Training

Aerobic training is very important for your heart and your overall fitness. Health experts recommend you train aerobically twenty to thirty minutes a day, four to five times a week.

The activities most used are running, walking at a brisk pace, biking, and doing basic aerobics in the house to fitness tapes. Dancing and boxing to the music are the most popular of the programs. These are all very good exercises to help you build your aerobic capacity.

You might want to consider jumping rope. We have all done this when we were kids, but rope jumping is not included in many workout programs.

It should be. It is one of the best aerobic exercises available and involves your entire body. Boxers have used rope jumping since way back when.

Add a little variety to your rope jumping routine and you may find it fun and challenging.

Jumping Rope Variety

To begin, start with your basic rope jumping. Hold the rope in both hands with the rope behind your back. Start by swinging the rope over your head and under your feet, jumping up and down with both feet as the rope goes under your feet. This is a great way to loosen up and you should do this for a couple minutes.

Next, begin alternating your feet touching the ground, like you are running. One foot jumps over the rope at a time.

For a little more of a challenge, swing the rope backwards. Do both the basic jump and the feet-alternating jump. This works your muscles out in a different manner and really helps with your coordination.

Now it gets tougher. Jump higher and swing the rope faster so you rotate it twice before your feet touch the ground. This gives your legs additional muscle toning and, for any athletes out there, it helps develop your jumping ability.

Once again return to basic jumping but this time, as you swing the rope, cross your arms in front of you. You are going to find this tough to do at first, but you'll get the hang of it. It adds a little fun to your workout as you try to master this technique.

Single Leg Rope Jumping

Now you're ready for single leg jumping. Jump rope with the same foot for five repetitions, then switch legs and jump with the other leg for five repetitions. Repeat with each leg.

These are only a few of the variations you can try. Experiment and see if you can come up with any more techniques. Search the Internet for jump rope techniques. The more different variations you come up with, the more enjoyable your exercise will be.

Adding the jump rope to your exercise routine will definitely help you increase your fitness level. We did it as kids. Now do it as adults.