Re: Jumping rope Pros/Cons

[Guest guest]

> I'm thinking of jumping rope for my " aerobic " exercise and I'm just

> wondering about the pros and cons. Firstly can it provide for a very

> intense exercise when I've worked up to that level of course? I'm

> hoping that it could be used in a interval Tabita type fashion.

>

Teri, see the articles on jump rope training here:

http://www.rosstraining.com/articles.html

The only caveat would be the repetitive strain of the bouncing, which

can lead to overuse injuries of knees, ankles, and feet, so I'd

recommend incorporating it gradually, starting with brief periods done

relatively infrequently. Some folks swear by the speed rope, which is

a lighter, thinner rope. I always loved my old-school weighted rope

with the plastic beads. Once you get good, consider a few options,

perhaps.

Jumping rope also alternates nicely in circuit training. You can try

something like:

Jump rope 60 seconds

60 seconds of some high-rep and/or ballistic exercise such as

kettlebell swings, step jumps, shadow boxing, etc.

JR 60 sec

60 sec of another exercise

And so on. That keeps it fun and interesting.

Krista

--------------------

Krista -Dixon, PhD

Editor-in-Chief, Spezzatino

Research Director, Healthy Food Bank

www.spezzatino.com

www.healthyfoodbank.com

krista@...

x707

[Guest guest]

>

> I'm thinking of jumping rope for my " aerobic " exercise and I'm just

> wondering about the pros and cons. Firstly can it provide for a very

> intense exercise when I've worked up to that level of course? I'm

> hoping that it could be used in a interval Tabita type fashion.

>

> I don't really like the idea of walking around the streets because

> I'm a little self-councious so it would satisfy my privacy needs. I

> could do it on the grass or a mat so to lessen the jarring.

>

> I'm just wondering if on the whole whether it is a legimate exercise

> that could be utilised over the long term. Could the bounce in the

> exercise develop speed as well.

>

> thank you,

> Teri Pokere

> Brisbane, Australia

>

You can certainly do Tabata-like intervals. You can do speed jumps

where you alternate feet on each jump. The world record is 188 jumps

in 30 seconds, so try to break it and you will get a great 30 second

workout. With practice you can also do double jumps, another

exhausting interval type workout. Lots of other jumps to do also. Here

is an example:

ndex=0 & playnext=1

Be careful of doing too much at first.

Mark Glatzer

New York, USA

[Guest guest]

You can certainly do Tabata-like intervals. You can do speed jumps

where you alternate feet on each jump.

We have some pretty cool and challenging protocols we have our kids do with

a jump rope. The most complicated and challenging are a traditional

'carioca' drill while the rope is swinging forward and under during the leg

cross-over, and a skip-run 1-2-3 while the rope is swinging backward to the

athlete's

forward movement.

Ken Jakalski

Lisle HS

Lisle, IL USA

[Guest guest]

Thank you to all of you who have replied.

There seems to be so many variations and intensities that can be

applied to jumping rope that it is an exercise with much more

potential than I had realised. The other thing I like about jumping

is that it is an exercise with skills to master as well.

I came across this guy Buddy Lee on youtube and he is pretty amazing

I will use my rebounder to begin with as I am " under-tall " <grin> and

I'm not sure whether a rope can be used with it or not but I will

soon find out.

Teri Pokere

Brisbane, Australia

>

>

> You can certainly do Tabata-like intervals. You can do speed jumps

> where you alternate feet on each jump.

> We have some pretty cool and challenging protocols we have our kids

do with

> a jump rope. The most complicated and challenging are a

traditional

> 'carioca' drill while the rope is swinging forward and under during

the leg

> cross-over, and a skip-run 1-2-3 while the rope is swinging

backward to the athlete's

> forward movement.

>

> Ken Jakalski

> Lisle HS

> Lisle, IL USA

>

[Guest guest]

> Firstly can it provide for a very

> > intense exercise when I've worked up to that level of course? I'm

> > hoping that it could be used in a interval Tabita type fashion.

Greetings,

Intensity is determined by effect -- does it bring your heart rate to

the desired level in the desired time. In my XYZ interval program the

heart rate must reach max in 3 interval cycles and reached 2 more

times before 10 minutes of 80% heart rate is maintained. Exercise

intensity is adjusted to that function -- either in effort or time.

Thirty seconds of hippity hop jump ropes is hardly the same as 30

seconds of on the ground (not treadmill) sprinting, squat jumps, car

pushes on the inclined treadmill or all out wrestling for the same

amount of time.

what did Tabita use?

Jerry Telle

Lakewood CO USA