Cardiovascular exercise is an essential component to a weight-loss program, because it expends calories. Jumping rope is an effective cardio activity that targets both your upper and lower body. Jump ropes are also an affordable and convenient addition to your exercise routine, because they do not require any additional equipment and can be performed with limited space.
Interval Training
Interval training is an exercise regime that involves alternating short periods of vigorous exercise with less intense recovery periods. According to MayoClinic.com, this type of cardiovascular training has several benefits, including staving off boredom and allowing you to burn more calories, because the more vigorous the exercise, the more energy is burned. For example, jump rope for one to three minutes, followed by an equal amount of recovery time, such as walking or marching in place. As your fitness level improves, gradually decrease your rest time or increase your time jumping rope.
Training for Time
Blast calories and improve your cardiovascular fitness level by aiming to increase the amount of time you can jump rope without resting. Setting goals focused on time are effective, because they can be made both specific and measurable. Set a goal to increase the amount of time you can maintain a steady pace of jumping rope. For example, if you can jump rope for two minutes, try increasing your time by 30 seconds or one minute as the two-minute period becomes less challenging. As your time of continuous jump-roping increases, your cardiovascular fitness level will improve as well.
Vary the Jump-roping Activities
Avoid boredom and exercise plateaus by varying your jump-rope activities. An exercise plateau often indicates that the body has adapted to a certain stimulus. When muscles adapt to a certain exercise, less effort is necessary for the body to perform the exercise, and thus fewer calories are burned. Todd Weitzenberg, M.D., explains that "If you place the same exercise stress on the body on a daily basis, it won't be as inclined to change its shape," according to an article in "Shape" magazine. To keep your workouts fresh and new, try alternating jumping rope on one foot or changing the position of your arms as you swing the rope to target your upper body.
Cross Training
Cross training involves performing several different modes of exercise. One of the benefits of cross training is a reduced risk of injury. According to the American Council on Exercise, the risk of injury is reduced because the stress placed on the body's muscles and joints during exercise is spread out through additional areas so that one part of the body is not excessively overloaded. Because jumping rope is a high-impact activity, try incorporating lower-impact activities into your weight-loss program as well, such as walking, cycling, swimming and strength training to avoid overuse injuries.
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