A $3 Jump Rope Helps, Here's How

A $3 JUMP ROPE HELPS, HERE’S HOW
Lawrence Ragos, CBFT

In the first weeks of March, I helped out in my main man Frank Anthonis’ school for their Jump rope for heart event. This is a joint project of the American Heart Association and the American Alliance for Health, Physical Education, Recreation and Dance (AAHPERD).

Jump Rope For Heart promotes the value of physical activity to elementary schoolchildren while showing them they can contribute to their community's welfare. (for more information about Jump Rope for Heart, go to aahperd.org)

I helped out for 3 days in different classes and I was amazed with how these kids do different styles of jumping rope. Frank, Musson Elementary’s gym teacher, put the kids in different stations such as normal jumping rope, single dutch, double dutch and the long rope. The kids showed a lot of agility and stamina as they enjoyed themselves exercising. This event educates children on the importance of exercise for a healthier lifestyle. To see the rest of the event pictures, go to http://boxingwithlawrence.blogspot.com.

Jumping rope is one of the best exercises out there. It is part of a boxing workout regimen because of its benefits. For boxers, this works on agility, stamina, footwork and coordination. It is a great alternative to a treadmill or any cardio equipment. The best part is that it’s cheap! You can get a good one for as low as $3! I personally like the speed rope as I like to play around and do all sorts of things. I make it fun by changing it up in terms of style. If you have kids, do jumping rope with them, both of you will benefit from it.

Did you know that you lose more calories by jumping rope for 3 rounds (3 minutes each) compared to 15 minutes in the treadmill on a 6.5 mi pace? That’s less time, but better results! You see, most of us are in a hurry these days and we need ways to speed up our workout process. I like quick workouts just so I can get it out of the way. Here are jumping rope techniques you can do on your own:

1. Interval Jumping Rope for 3 minutes (2-4 sets)--- slow pace for 30 secs, then fast pace on the next 30, repeat.
2. 5-10-15 minute freestyle jumping rope (do whatever)
3. One leg at a time jumping rope (10 on left leg, 10 on right then switch)
4. knee up jumping rope ( alternating high knees)
5. Walking around jump rope (roam around the room while jumping rope)
6. Side to side jumping rope (move fro left to right and vice- versa every time you jump/ go front and back as well)
7. Jump rope within major workouts--- do jump ropes before and after each set of exercises (keeps the heart in the fat burning zone!)

Would you like to experience the full benefits of number 7? Contact me at Lawrence@trainlikeaboxer.com and you will receive my Strategy Report: How to Achieve a Leaner and Stronger Body with Limited Time, Space and Equipment, A $299, yours absolutely FREE! This includes a weekly Workout Plan that you will truly benefit from! What are you waiting for?! It’s one click away! Go!!!