HO HO HO — Let That Belly Fat Go with a Super Jump Rope Workout!
Posted on Nov 21, 2010 under jump rope workout | 1 CommentHo, Ho, Ho — yes, I know it is a little early — but not if you’re thinking about losing that Santa Belly for Christmas. If you’re already thinking ahead and maybe watching the calories and starting to exercise a bit, it would be a good thing to fit a jump rope workout into your routine.
The reason jumping rope is so excellent as a core tool, is because you can get the best of all workouts. You can incorporate aerobic exercise, anaerobic exercise and high intensity interval training or HIIT all in 15 minutes! And you’ll reap the rewards of super fast fitness!
This Santa Belly can be Gone by Christmas!
So lets just take a look at each type of exercise, see how it benefits you and how you can integrate it into your routine.
Aerobic Exercise – I think everyone know about aerobic exercise — it has to do with oxygen and plenty of it. Most aerobic exercises are done at about 60% to 80% of your maximum heart rate. If you don’t know your maximum heart rate you can find out here.
Typically, aerobic exercises get your heart rate up to your goal, then keep it there for 20 to 30 minutes before going into a cool down routine. Exercises such as jogging, swimming, biking and rowing are good aerobic exercises.
These types of exercises build endurance and strengthen the heart muscles, but are not necessarily used for building strong muscles. The metabolism involved in burning calories is usually limited to the length of the workout.
Anaerobic Exercise - Since aerobic exercises are all about oxygen, you would think anaerobic is without oxygen — you’d be almost right! When you think of heavy weight lifters, when they are lifting they will often hold their breath to make just one lift. Their bodies are working at their MAXIMUM rate for just a short while.
Weight-lifting, wind sprints and other high intensity exercises are all anaerobic. These exercises build muscle mass, bone density, and they burn caolories long after the workout is over. Muscles at rest continue to burn more calorise – which is why it is so healthy to have a fit body.
High Intensity Interval Training
Combines the highly intense portion of the anaerobic exercise with the aerobic benefits for a super-charged, kick-butt routine guaranteed to burn the fat and build the muscle.
By jumping at your personal maximum level for just a few seconds — lets say thirty — then follow that with a recovery period of anywhere from 30 to 90 seconds, then another interval of high intensity followed by a recovery period, you will build strong bones, strong muscles, endurance, speed, coordination and super fitness.
So get going and get rid of that Santa Belly! Ho Ho Ho!
Another great article about a jump rope workout!
- Crunch Blogs – Jump Rope Workout – You can burn up to 300 calories in this 20-minute jump rope workout. Do this routine three times a week and you’ll start seeing results in 4-6 weeks. 1. Jump Rope Hop Scotch: Place two jump ropes on the floor in an X. Begin standing …
November 16th, 2009 at 3:48 pm
An interesting read and although I like many have tried several of the latest diets I have not been able to stick with them for various reasons. My last attempt is scheduled for next month and researchng the latest diets I have heard some good things about the Fat Burning Furnace. Has anyone here tried it and is it any good?