30-Day Jump Rope Challenge

30-Day Jump Rope Challenge

The 30-Day Jump Rope Challenge

Are you thinking about taking part in the 30-day jump rope challenge, and wondering what benefits this type of exercise can bring to you? Few exercises can equal the cardio output of a simple session of jump roping, as it engages your entire body, while demanding both coordination and focus. When coupled with clean eating and taking in sufficient amounts of protein each day, the 30-day jump rope challenge can truly transform your body in a significant way. So, to help you discover exactly what you can expect from this awesome endeavor, let’s cover the benefits of jumping rope, clean eating and adequate protein consumption in more detail below.

A Powerful Compound Effect

The 30-day jump rope challenge takes advantage of the powerful compound effect of this unique exercise. How does this work? Jumping rope requires your entire body to work in concert, which provides a full-body workout from a single fluid motion. Also, it is important to note, that jump rope demands a great deal from the muscles within your upper body. Research has consistently shown that engaging in cardiovascular exercises which require you to hold your arms above chest level, reduces your risk of heart disease. In fact, doctors have long known that orchestra conductors benefit from the fact, as this group typically has far less cardiovascular disease than the general public.

Turning to the lower body impact of jumping rope, your legs also get a tremendous workout. This kind of explosive training, which demand that your leg muscles go from a neutral position to full exertion over and over, gives you several key benefits. First, it works to increase the size and definition of your quadriceps, which are one of the largest muscle groups in the body. Secondly, working these muscles can have a significant impact upon your overall metabolism. Why? Adding mass to the large muscle groups in your body is one of the quickest way to consistently burn more calories while at rest.

Finally, you’ll quickly find that the 30-day jump rope challenge is one of the most intense cardio workouts that you’ve ever experienced. This is a good thing, as cardiovascular training of this type has a variety of wonderful effects in your body. Did you know that you will continue to burn calories hours after your workout has ended? Your lung capacity should also increase, and you’ll be less winded during routine exercise, and in better shape overall. You may begin to notice more vitality and energy in your day-to-day routine as well, as having a well-toned cardiovascular system can help you to feel like you can conquer the world.

Let’s Jump, Jump and Jump to Good Health!

Jump ropes (also known as a skipping rope), are one of the simplest and most effective conditioning and skill-building tools an athlete can utilize within his or her daily training regimen. Athletes, especially those who participate in combat sports or sports that require high levels of agility, use the jump rope not only to build up their cardiovascular endurance but also to improve their footwork. And because jump ropes are (for the most part) relatively cheap, there’s no reason for you to exclude it from your own daily workout routine. If you’re new to rope skipping, then this 30-day jump rope challenge will help get you up to speed with using this popular and effective workout tool.

If you haven’t purchased a jump rope yet, there are two types that are highly recommended for beginners: speed ropes and beaded ropes. Speed ropes are usually made of plastic, and are very thin and lightweight, allowing them to be spun very quickly with minimal effort. Beaded ropes are made from several elliptical plastic beads strung together, ensuring that they never get tangled.

Other types of jump ropes are available, such as weighted ropes and plain ropes. Weighted ropes are much like speed ropes, except that their handles are filled with weights which usually range from 1 to 3 pounds. Because of their heavy handles, they provide a tougher workout for seasoned rope skippers, but aren’t recommended for beginners. Plain ropes, on the other hand, are just that: plain ropes, usually made of woven nylon or cotton. These types of jump ropes are what old-school athletes used back in the day, but they aren’t recommended for today’s beginners because the ropes themselves are so lightweight and flimsy that it can be difficult to get them to spin consistently.

Jump Rope Exercise Video

It’s Time for Some Fancy Footwork!

So, are you ready to take the 30-day jump rope challenge? The first week will start you off with regular rope jumping: jumping over the rope with both feet or single step (it’s your choice), for 1 minute each day. After the first week, the workouts are going to get a little tougher and more intense, but it’s nothing you won’t be able to adapt to.

Looking for a challenging exercise program that will get your heart racing? If you’re determined to get fit this year, one of the easiest and fastest ways to get into shape is through jump rope training. This old school playground activity can give you amazing fitness benefits, without you having to spend a fortune. It’s a great cardio exercise that you and your family will definitely enjoy.

Although more and more people are choosing to go to gyms for their workouts, you can have an exciting workout routine in the comfort of your own home. The secret is to find an exercise plan that is both effective and fun. This is where the jump rope training comes in. You’ll be so amazed by the results that you’ll never want to put your jump rope down.

Getting Started on your 30-Day Jump Rope Challenge

Let’s hop to it! If you’re a beginner, it’s best to go for a heavy PVC rope for your equipment. This is available at your nearest sporting goods store so ask the staff for the best they have. Consider the weight and choose the right jump rope, depending on your fitness goals. The rule of thumb is, the lighter the rope, the faster you’ll be able to jump so it’s best to start off with a heavier set. Once you get used to it, you can start challenging yourself more with a lighter set. The lighter PVC rope will allow you to jump at a faster pace, resulting to increased intensity.

Basic Jump – To do the basic jump, swing the rope over and jump as it passes through your feet. At this stage, you don’t need to jump high yet. Just try to get through the rope and landing on both feet. Do as many jumps as you can in a minute then rest.

Alternating Jumps –  The next move you can do is taking alternate jumps. Again, swing the rope over your head and jump as the rope passes through your feet. But instead of landing on both feet, land on the right foot first. On the next turn, land on your left next. When you do this, you should seem like you’re jogging in place. Again, do this move for a full minute and take the next minute to rest.

Combination Jump –  It’s just about to get more exciting. The combo jump is a combination of both first moves. First, do the alternating jumps around 8 times, then quickly shift to the basic jump 8 times. Do this pattern for a full minute and then rest again for another minute. Do it all over again for another cycle.

Go High Jump – Start off with the alternating jumps, but make sure to raise your knee farther up while jumping. Do this for one minute and take a rest the next.

Push Your Endurance Jump – Start off with either the alternating jump or basic jump for 5 minutes. Don’t worry if you can’t keep up that long, because you can always start off with an easier jump rope training routine and just work yourself up as days go by. Try to do 5 sets at a time. Your aim? To complete at least 500 jumps total at one session.

So there you have it. It may seem a bit intimidating, but once you start to see and feel the benefits, you’ll be addicted to jump rope training. Instead of cutting back on all your favorite foods to lose weight, why not implement small healthy changes into your diet listed below and pick up the jump rope for a couple for minutes each day? And the best part is, you don’t have to join expensive gyms to enjoy full benefits of jump roping.

Healthy Tips for your 30-Day Jump Rope Challenge

Clean Eating
When coupled together with the 30-day jump rope challenge, eating right can have an even greater impact than it normally would. When demanding more from your body, you need to provide it with the best fuel possible. This will ensure that it performs at optimal levels, and you should notice the difference if you’ve made poor food choices in the past. Eating enough fresh fruits and vegetables will give your body the nutrients and minerals it needs to repair your muscles after a grueling workout. Also, fruits and vegetables are important to help you detoxify and to lower the amount of chemicals that you ingest – which will also help your muscles to perform in superior fashion.

Protein Is Paramount
When participating in the 30-day jump rope challenge, it is essential that you get enough protein in your diet as well. Protein helps your muscles recuperate, as strenuous exercise actually causes micro-tears which must be repaired. This is a completely natural process, which helps your muscles to grow bigger and stronger over time, but it requires proper amounts of protein to be successful. Fortunately, there are some easy protein shake recipes which are simple to make – which can truly work wonders. These are a fast and delicious way to boost your protein intake every day, without making any difficult changes to your diet.

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As you can see from the variety of different benefits covered above, jumping rope is a tremendous way to get in shape quickly. You’ll feel the total body workout immediately, as well as the intense cardio demands it places upon your system. Jumping rope is a unique motion that engages nearly every muscle within your body, making it one of the most efficient exercises that you can choose. When combined with eating right and consuming enough protein, the results can be truly astounding.

So, why not take the 30-day jump rope challenge right now, to transform your health, vitality and strength in just one month?

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