Saturday, March 17, 2012

Jumpin' Jumpin'

Anyone still have their holiday gift cards? No? Just me I guess. I'm that girl who pays with her Santa Claus gift cards in March. In all of my busyness the past few days I managed to make it over to my local sports store and purchase a few necessities toys.

Stretch Bands!
I've never tried this brand, but I'm hoping its no different from any other bands I've used before. I love love love stretching my hamstrings with these guys! I swear, I could sit and stretch with these for hours (which may or may not be why my biochemistry homework is not done yet....)



And a neon jumprope!
That's right guys, jumping rope is no longer "kids only!" Have you ever incorporated jumping rope into your workout? It's a darn good workout! I think its great to add to any workout since its something that most people don't already do plus its quick and reallllly gets your heart rate up. A typical jump rope workout doesn't take too much time either. I do 30 seconds jumping as fast as I can then 10 seconds rest. I'll do that 5-6 times. For the most advanced jumper, you can vary up how you're jumping (backwards, one-leg, high knees, etc.) to intensify and further mix up your workout.

Here's some info on the benefits of jumping rope from Livestrong.com






"Calorie Goals

How much you jump will also depend on how many calories you want to burn. If you want to burn only 100 or 200 calories a day, then you should jump at a comfortably hard pace for 10 minutes. If you wish to burn up to 350 calories per day, then jump rope at a challenging pace for 20 minutes. If you want to burn a large amount of calories, more than 500, then jump at a fast pace for at least 40 minutes. Performing an hour of jumping at a challenging pace will burn up to 750 calories. However, jumping for that long is very difficult and should only be attempted by well-seasoned athletes.

Cardiovascular Goals

Jumping rope is an aerobic activity and will improve cardiovascular performance as well as endurance. Aerobic exercises have little or no rest alloted during the activity. To improve your cardiovascular performance and efficiency, you should perform short bursts of high-intensity jumping as well as long steady jumping. The short bursts will require more oxygen and therefore increase the amount of oxygen you can take in during a single breath, also called VO2 max. On the other hand, performing long steady jumping will improve how efficiently your body delivers oxygen to your muscles.

Endurance/Power Goals

Jumping rope can build both endurance and power. To focus on increasing endurance, you should jump for long periods of time at a steady pace. You should jump rope for at least 20 minutes a day, unless you are a beginner, in that case 10 minutes of jumping per day will suffice. For power, jump rope as fast as you can, in short bursts that last only 30 seconds to a minute. Rest for one to two minutes in between intervals. If you are a beginner, do this for only five minutes. If you are intermediate, do it for at most 15 minutes. Athletes or advanced persons should do this exercise for at most 30 minutes."
Want to find out more? Click here!


Today my workout plan is:
Jump rope as fast as I can for 30 seconds, a balls-to-the-walls 10 second sprint, then 20 second rest and repeat 10 times.
No intense running today, I'm saving my long run for tomorrow! Hopefully going 10-11 miles. Fingers crossed. 2 Weeks out from my half marathon, the count down is on and I'm determined to do well!!! :)


Anyone ever incorporate jump ropes into your workouts? Do you have any other less than ordinary methods for exercise that you use?

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