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| Jumping
your way to a better body... |
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Jump
rope is an excellent, but very intense,
form of cardiovascular exercise. It's
a great way to get your heart rate up!
But its's also something that takes
practice to do correctly.
Our guide shows you the ups and downs
of rope jumping and how to monitor your
pace so you get the safest and most
interval training workout. |
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| Not
all exercises are suitable for everyone and this or
any other exercise program may result in injury. To
reduce the risk of injury in your case, consult your
doctor before beginning any exercise program. The instructions
and advice presented are in no way intended as a substitute
for medical counseling. The creators, producers, participants,
distributors of this web site and connected media disclaim
all liabilities or loss in connection with the exercises
and advice herein. © Jane-Fonda.net |
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| What
is interval training? |
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| Interval
training is a workout (aerobic, running, swimming,
etc) which alternates the intensity of the task
you are exercising. If you were going for a
jog, alternating between running, jogging and
power walking, you'd lose more weight than doing
a pure jog. Interval training works well as
your body doesn't really get used to one form
or intensity, which prevents hitting that plateau
we've all experienced! (Jane
Fonda's Lean Routine uses Interval Training) |
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Why
is jumping rope a valuable exercise? |
.Rope
jumping burns lots of calories because it's
one of the most intense aerobic exercises you
can do!
.The continuous upper body movements
required when jumping rope help develop muscular
endurance in your shoulders and arms.
.Jumping
Rope helps you improve the balance and coordination
needed for sports like skiing, tennis, volleyball
and basketball.
.Rope jumping strengthens and
develops the muscles of your hips, thighs and
buttocks. The more muscle you have, the higher
your metabolism. So adding muscle can actually
help you lose weight! |
| How
will I know the best way to achieve real
results with my jump rope? |
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| Jane
Fonda Fitness Jump Rope |
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Jane's "Cross Fitness Rope InfoVideo"
shows you how to:
.Start your program with
an introductory jumping routine (like
this one) that teaches you how to coordinate
the movements of your arms and legs
.Progress
to a short routine that challenges you
to learn several jumping movements and
techniques.
.Add
time and intensity to your jumping program
to safely and effectively maximize your
fitness workout.
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Overall
Benefits |
| Look
at the drawing on the left, these of the
parts of your body that will benefit from
jumping rope. |
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| The
following is a typical jump rope workout.
It's very effective and aerobic. If
you're just beginning, you'll only be
able to jump for 20 - 30 seconds a time
before your heart beat is way up. So
its best to take a rest and start again.
This is to be used as a general guide
and it is recommended that you check
with a sports physician before starting
any workout. |
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1.
Rebound:
One turn, with two jumps. Big jump,
followed by a little jump.
Time: 20
Seconds
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2.
Rebound Hop:
Instead of using two feet, hop twice
on each foot for every turn of the rope.
Time: 20
Seconds
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3.
Jog:
Gentle Jog
Time: 12
Seconds
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4.
Skip:
One hop and kick with each turn of the
rope.
Time: 16
Seconds
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5.
Heel Dig:
Just like a skip, only your heel touches
the floor.
Time: 16
Seconds
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6.
Rebound Scissor:
Two heel digs with each foot for every
turn of the rope
Time: 20
Seconds
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7.
Scissor Step:
Speed it up. One heel dig with each
foot, turn the rope twice as fast.
Time: 20
Seconds
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8.
Straddle
Same as before, only bend the legs slightly.
Time: 10
Seconds
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9.
Straddle Knee
One Knee lift after every straddle
Time: 20
Seconds
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10.
Run
Run
Time: 20
Seconds
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Cool
Down
Take it down in levels. To a gentle
jog, decrease the rope speed etc. Remember
to stretch!
Time: 20
Seconds
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This
tape can be purchased
from ebay, and usually
costs under $5.00. I couldn't
recommend a rope without
this video. The problem
as I have found, is people
generally don't know how
many exercises you can
do with a jump rope.
Click Here to Check out Ebay |
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