Use of the Jump
Rope:
1. Choose
the length of jump rope that allows you to jump freely
- Weight ropes
are available for greater intensity to anaerobic interval training
workouts
2. Jump on
a surface that is giving such as the wood floor
- Hard surfaces
such as concrete or the synthetic gym floor over concrete cause shin
splints or other injuries
- Jump slowly to
warm-up and gradually increase to an aerobic intensity
- Interval train
anaerobically to challenge your cardiovascular system for improvement
- For variety,
challenge yourself with two-footed jumps, high knees, and one-foot
repetitive jumping
3. Gradually
cool-down for recovery or move on to another aerobic activity