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Cardiovascular Fitness
Cardiovascular activity is an activity that elevates your heart rate above it's normal resting level and sustains it for a specific time. It is an important component of fitness.
What You Need
Depends on the type of activity.
Time required
For jumping rope, 10 minutes a day for 5 times a week is needed.
The Workout
Cardiovascular activity could be running, walking, skating,
bicycling, hiking, or even jumping rope. Jumping rope is easy and fun, and all you need is a jump rope. The rope must be long enough to reach from armpit to armpit. In the first week, warm up by jumping in place on both feet, about 50 to 100 times – without the rope. Then, skip the rope 50 times at your own pace. By the end of the week, you’ll be able to 90 skips. During the second week, warm up by doing 50 slow hops, without the rope. Now, jump rope by stepping over the rope one foot at a time. Start with 100 skips and build to 140 by the end of the week. In the third week, warm up as usual. Skip 100 times without stopping, rest for about 15 to 30 seconds and skip another 100 times. During the fourth week, skip fast enough or long enough to get a bit out of breath. You should be able to skip with less effort by this time. Later, skip and rest until you are able to do about 500 consecutive skips in 5 minutes. When you continue at this level, you maintain your fitness for many years.
Cardiovascular Fitness Benefits
- Stamina and endurance are improved with cardiovascular activity.
- Rope jumping is effective in trimming legs, thighs and hips. It exercises upper body and improves balance, agility and co-ordination.
Dos
- Relax and look straight ahead.
- Jump just high enough for the rope to pass under your feet.
- The hands should describe a circle about 8 to 10 inches in diameter.
Don’ts
- Don’t wear heels; wear sneakers or similar shoes.
- Don’t use much arm movement.
- Never skip on a hard surface.
Medical Disclaimer: These articles are presented for general informational purposes only. It is not the intention of this article or any others on this web site to provide specific medical advice, but rather to provide users with information to better understand their health. Specific medical advice should be obtained with a thorough physical examination from your health care provider. Consult with a qualified physician for diagnosis and for answers to your personal queries.
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