Keeping it simple

I knew that in order to really keep pace with this resolution and accomplish the goal at hand, we would need to keep it simple. If we set off to do 800 calorie burning workouts every day it wouldn't be sustainable or fun. Rather, we set the expectation that each day we would workout- and it can/will take on many different forms and lengths of time. Some will be those ambitious 800 calorie burning workouts, some will be focused on lifting and strength training and others yoga, cycling elliptical, ect. The most important part though, is to remember to keep it simple, achievable and fun.

One way I've found to do this is through jump roping. Never in my life, even on the playground in elementary school (maybe aside from one year in 4th grade), was I ever a huge fan of jump rope. Sure. I could handle your standard double-dutch and nursery rhyme chat, but after that, I would mostly just get board and move on to the field games.

However, about a year and a half ago, I discovered the INSANE health benefits of jump roping. It seems so simple and easy, and even sometimes like an after thought, but jump roping is the bomb- and SO good for your health and body. Actually, I learned that when used in conjunction with a healthy diet, jump roping is actually one of the most efficient ways to burn calories. Only ten minutes of jump rope can be as effective as thirty minutes of jogging! (Human Kinetics, 2003) In the world of sports and fitness training, jump roping is considered one of the fundamental building blocks to improved agility, coordination, endurance and performance.

Endurance is the key though (at least for me right now). It's actually really hard to jump rope for 10 minutes (even five minutes- or two minutes!). To be able to jump rope for a sustained period of time, it required training and practice in and of itself.

One way I try to approach it, which I enjoy and have found to be effective is to alternate rope jumping with lifting hand weights (5-7 pounds). I'll strive to spend five minutes rope jumping and then do five - ten minutes of lifting. I've tried to develop a habit of doing circuit exercises three times, which would leave this at about 15 minutes of jump roping total and anywhere from 15 - 30 minutes of lifting. Using jump ropes in conjunction with lifting allows you to not only tone and strengthen your muscles, but also increases your metabolism for hours after your work out. (BIG bonus!)

So, while it does take a little bit of work to get into the habit of jump roping and to build endurance, here are some extra tidbits that are just too amazing to share:
Top 6 Reasons to build jump roping into your exercise routine:

(1) Once you're jump roping at a steady pace, you can burn up to 800 calories per hour. (!) (Whoever can jump rope for an hour- you must not be human- but talk about something to work toward!)

(2) Not only does it burn calories and fat, it increases muscle strength, timing, coordination and balance

(3) It tones your legs, back, glutes, shoulders, abs, chest and arms (so pretty much everywhere!)

(4) For women, the cross-training function helps us strengthen the bones in our lower body

(5) For folks with tricky knees like myself, jumping rope is a low-impact alternative to running

(6) It's portable and you can do it anywhere! On vacation, inside, outside, at the office- you need so little to do it right, you can really take advantage of this work out from everywhere.

(7) It's inexpensive - as long as you have a jump rope ($5 - $20) you've got your workout!

Excited to hear if anyone currently jump ropes and/or is willing to take it on- It's fun- but sweaty and challenging too.

Happy Jumping!

http://www.xomba.com/discover_powerful_health_benefits_jumping_rope; Michael O’Shea, Ph.D., is a fellow of the American College of Sports Medicine.