Jump for more Joy and Variety in your Workout
There is no question on the importance of how healthy it is to have an exercise routine. It’s important to further question when it’s time to vary our workouts and incorporate newness to our routine.
Let’s evaluate some of the reasons why it would be good to change up your workout.
You don‘t want to plateau. Adding variety to your workouts will keep your exercises from becoming ineffective. If you run at the same speed on the treadmill everyday for 20 minutes, your body will eventually hit a plateau. You will still be burning calories, but you’ll need to increase your resistance levels or speed if you want to really maximize results. This is why personal trainers always push their clients to do more reps each workout session, because it helps boost their metabolism and as your strength and endurance grows, so should your workout.
Your body needs time to repair itself. If you do the same intense workout each day, you won’t be giving certain muscle groups enough time to heal between each workout, and you increase your chances of being injured. Just make sure you have low-intensity workout days between your intense workouts to prevent your body from becoming overtrained.
Burnout prevention. The last thing you want is to get bored with something because you do it so much. Loved biking as a kid but now it only reminds you of your loathed spinning class? Here’s the thing: if you keep doing the same workout routine each day and your results start dropping, you’re more likely to get bored and give up on your fitness goals. To prevent this from happening, always keep your workout schedule mixed up so things don’t become repetitive and boring..
When you try a new exercise your body has to work harder because it has not done that before. This might make you a bit sore the next day, but that tells you it is working.
Personally, my favorite sport is running. I love running longer distance and higher mileage but I have to be mindful of not overtraining with running, and acknowledge the importance of varying my runs to avoid stagnation and to have variety within my runs. For that reason, I add a speed day in, a tempo or progression in along with recovery days and if my schedule allows for it, a longer run.
With the intention to enhance my runs and add variety and spice, I pick up a jump rope.
These are incredible reasons to add Jumping Rope to your workouts :
Jumping rope actually improves your coordination by making you focus on your feet. Whether or not you’re paying attention to them, your brain is aware of what your feet are doing. This practice, over and over again, makes you “lighter” on your feet.
Jumping rope is beneficial for those active in other sports. Many athletes involving running basketball, tennis, football and other sports often suffer foot and ankle injuries from running and then stopping quick and turning. This is very common in both tennis and basketball. Jumping rope not only improves your foot coordination but also increases your strength in the muscles surrounding your ankle joint and in your foot, decrease the chance of injury to those areas. jumping rope teaches players to stay on the balls of their feet, as opposed to being flat footed or on their heels. And since you are on your toes the entire time you jump rope, you will find that staying quiet on your toes when playing tennis will become easier and second nature.
Burns Major Calories Jumping rope can achieve a “burn rate” of up to 1300 calories per hour of vigorous activity, with about 0.1 calories consumed per jump. Research shows that ten minutes of jumping rope can roughly be considered the equivalent of running an eight-minute mile.
Completely Portable and Fun
A jump rope can go anywhere with you. Take it to work, take it to school. Warm up before your basketball game or cool down after a bike ride. Keep it fun and challenge yourself ..how long, how low you can jump, how high, spinning — all kinds of tricks can be done with a jump rope.
Improves Bone Density
Daniel W. Barry, an assistant professor of medicine at the University of Colorado, at Denver, and a researcher who has studied the bones of the elderly and of athletes, says that the best exercise to improve bone density is simply jumping up and down. “Jumping is great, if your bones are strong enough to begin with,” Dr. Barry says. “You probably don’t need to do a lot either.” (If you have any history of fractures or a family history of osteoporosis, check with a physician before jumping.)
Improves Cardiovascular Health
Skipping rope is highly recommended for aerobic conditioning. In order to increase your heart and lung health you must do it three to five times per week for 12 to 20 minutes at a time.
Improved Breathing Efficiency
In addition to improved heart health and stamina, jumping rope also improves how efficiently you breathe. This becomes very beneficial when doing other activities because you won’t be as out of breath after running down the court or swimming laps in the pool. 8. Makes You Smarter
Jumping aids in the development of the left and right hemispheres of your brain, which further enhances spacial awareness, improves reading skills, increases memory and makes you more mentally alert. Jumping on the balls of your feet requires your body and mind to make neural muscular adjustments to imbalances created from continuous jumping. As a result jumping improves dynamic balance and coordination, reflexes, bone density and muscular endurance.
Improves Your Ability to Stay Calm
Because you are actually working your brain and your body at the same time, boxers in the ring who jump rope actually are more calm overall than those who don’t. The Jump Rope Institute attributes this to the biomechanical perspective. “As one dissects this exercise further and views it from a biomechanical perspective, it represents a composite movement combining a circular motion with an angular momentum. The body resembles a projectile subject to all the laws that govern projectile motion while the rope becomes a dynamic flywheel subject to all the laws that govern rotary motion. It is in the synchronous and harmonious coordination of these movements where the secrets and benefits are received.”
Your improved ability to jump rope and be synchronous with your body, mind and the rope, can aid in calmness transcending to all area’s of your life.