Jumping Rope for Serious cardio

This little rope can mean the difference between 1st and 2nd.Boxers and MMA fighters are in incredible shape.  Their cardio has to be in top notch in order to keep up with the numerous 5 minute rounds.  But how do they get their cardio so good?  Well, there are a few things that they do, but an old school method helps a lot.  This method is jumping rope.  Boxers use it to get conditioned for fights and sustain their heart rate in training.  Don’t think this is an exercise for little girls; this can kick your butt.

A good rule to remember is that the handles should barely touch your armpits.  This ensures a good size rope for you.  Jumping rope is an exercise that works not only the lower body, but also the upper body as well.  Like I said before, it is an excellent way to work your cardio.  You could do 20 minutes of straight jumping, but there is a smarter way.  You can do a couple minutes of jump rope, then do some abdominal exercises for 1 minute and go back to jumping for a few minutes.  Do this alternation for 30 minutes and it will wear you out.  Also, alternate the abs with push ups, pull ups, or light leg exercises.  This is perfect for race season, as well, because you still get some strength training, but you are working your cardio hard.    

There is a bunch of ways to keep the jumping fresh.  Everyone knows the basic jump, but you can reverse it to switch things up if you are a beginner.  Then, you can work your way up to more complex jumps.  For example, instead of jumping with both feet, alternate the foot you hop with.  You can take this a bit further and hop with one foot for a while, then switch feet.  If you are really feeling frisky, you can make a square with some duct tape and jump clockwise and/or counter clockwise from corner to corner. 

Like plyometrics, this fast twitch muscle response works your reflexes needed for riding.  Not only that, it helps you with any balance, coordination, agility, timing and endurance problems you may have.  It’s a relatively cheap investment and can help take your training to the next level.  Words of caution though, make sure you stretch your calf muscles good before you start jumping.  Also, this is a somewhat high impact exercise for the knees and ankles.  So, take it slow if you have joint trouble.  As I said before, this is a great way to keep your heart rate up between exercises and it’s fresh and fun.  Try it out and throw it in your workout a few times…it’ll make a big difference.


Posted on Sep 04 2009, under Training | 2 Comments »


2 Responses to “Jumping Rope for Serious cardio”

  1. i do a lot of Cardio workout routines in the morning. it helped me lose body fat and keeps me fit. jogging is an example of a simple cardio workout.

  2. I cant seem to work out in the morning. Too early for me to get my pumping I guess! lol

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