Bored with running on the treadmill? Have you worn out another pair of running shoes on the trails? No worries. Change up your cardio workout by getting a jump rope. I don’t know about you, but when I get into my jump rope rhythm I instantly hear the Rocky movie theme song, “Gonna Fly Now.” Watch out Floyd Mayweather, there’s a new boxing champion in town!
B360Fit Tip: When looking for the perfect jump rope, place one foot in the center of the rope and lift
the handles upward. The handles shouldn’t extend past your armpits.
Both running and jumping rope tone your leg muscles and improves cardiovascular fitness. However, when it comes to burning calories, pound for pound, jumping rope wins the fight. In fact, you would have to run an eight-minute mile to work off more calories than you would burn jumping rope. According to the Mayo Clinic, the average person weighing 160 pounds can burn up to 730 calories in an hour of jumping rope.
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BDO’s Fitness Expert, Bridget Smith, shares her B360Fit Tips on how to burn more calories jumping rope. Do the below different jump rope exercises 4 to 5 times a week and burn away!
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B360Fit Tip: Keep your elbows close to your waist with your hands facing upward extending outward
in a V shape. As you turn the rope, the movement comes from the wrists and forearms, not your
shoulders.
Bounce Step
Stand with your feet together. Swing the rope beneath you and jump just high enough to clear the rope.
One Leg Hop
Stand on one leg and lift the opposite knee towards your chest. Swing the rope beneath you and hop on the
standing leg while maintaining the position on the opposite knee.
Skiier’s Hop
Start in the same position as the bounce step. Swing the rope beneath you and hop side to side as if you’re
skiing down a ski slope.
Bell Hop
Start in the same position as the bounce step. Swing the rope beneath you and hop front to back as if you’re
avoiding touching an imaginary line under you.
Visit the BlackDoctor.org Healthy Weight Loss center for more articles.
Bridget Smith is a Celebrity Health and Fitness Expert, Certified Life Coach, a National Spokesperson for American Heart Association. Bridget has trained with Master Fitness Guru Billy Blanks and has been featured in over 30 TaeBo Workout videos as well as media appearances one Bravo TV, TNT, VH1, BET, QVC, Fox. Bridget’s reputation in the health and fitness community resulted in partnerships with General Mills, BET, Coca Cola, Radio One and American Diabetes Association and other Fortune 500 companies and non-profit organizations. She conducts master fitness classes and workshops worldwide and for annual conferences including the National Urban League, NAACP and the Congressional Black Caucus. Bridget was selected as an elite trainer by NIKE and is also the founder of B360Fit. Follow her on Twitter/Instagram @b360fit to keep up with her B360Fit Tips.
