SYSTEM IT WORKS
Cardiovascular System (Heart and Circulatory System)
HOW TO DO IT:
Stand with your feet about hip-width apart with the handles of a jump rope in each hand and the jump rope dangling behind you. (Jump ropes are made in different lengths, so make sure you have one that's right for your height.) Swing the jump rope over your head, using your wrists (rather than your shoulders). As the jump rope swings towards your feet, jump with both feet. Continue swinging the jump rope and jumping as quickly as you can.
SETS & REPS
Do 1 to 3 sets of 50 jumps.
Do 1 to 3 sets at 60 to 90 seconds per set.
WEIGHT OR RESISTANCE
Jump rope (According to Jumprope.com, if you're 4'10" to 5'3" you should choose a rope that's 8 feet long; people 5'4" to 5'10" should choose a 9-foot jump rope; those 5'11" to 6'5" should use a 10-foot jump rope; and those over 6'6" should use an 11-foot jump rope.)
DON'T DO THIS MOVE IF
Modify this move if you have knee problems. You can make the exercise low-impact by doing it without a jump rope and by transferring your weight from the ball of your right foot to the ball of your left foot without bringing either foot off the ground.
HOW TO KNOW IF YOU'RE DOING IT RIGHT
You should feel your heart rate rise quickly during this exercise. Focus on using the wrists to swing the jump rope. Because jump-roping is an agility drill, stay on the balls of your feet through each set to jump as quickly as possible.
HOW TO MAKE IT EASIER
To make this exercise easier, swing the jump rope more slowly or perform the jump rope motion without actually using a jump rope.
HOW TO CHALLENGE YOURSELF OR PROGRESS
If you can do 2 additional repetitions per set or complete 60 seconds without getting tired, consider adding repetitions, time, and/or sets. For example, instead of doing 50 repetitions for 3 sets, do 75 repetitions for 3 sets.
You can also vary your jumps to include alternating foot jumps, one-legged jumps, or double-unders. To do alternating foot jumps, jump over the rope as if you were jogging in place. To make this variation more challenging, increase your jog to running with high knees as you jump over the rope. To do one-legged jumps, jump over the rope with your right foot only for a set number of repetitions or a set amount of time before switching to your left foot. To do double-unders, tuck your knees as you jump (if needed) and swing the rope 2 times to every one jump. Decrease the number of repetitions or amount of time, as double-unders as very challenging.
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