The 4th Annual SkiErg World Sprints will be held November 9–11, 2012. Roworx will be an official satellite location for the Concept 2 Ski Erg Sprints. Practice you skiing skills and times fat the Roworx Warehouse/Studio during class or email me for time slot and appointment at powerhousefit@gmail.com from now until November 12th in order to get your personal best time!
The humble jump rope has been a fantastic method of metabolic (CV) conditioning working for hundreds of years. It can easily be incorporated into to any workout to help tone muscles all over body while improving coordination which you will benefit from across your subsequent exercises. Not to be ignored in anyone’s routine, jumping can burn up to around 1000 calories per hour. This makes it a great workout if you are looking to undertake highly intensity interval training to lose weight, as the cardio is performed at such an intense level that your body will spend the rest of the day expending energy to recover from the ass-kicking you gave it. Jump rope is one of the most efficient workouts possible and I believe that once you get proficient in your technique in the gym you can be the most diverse CV workouts. When looking at adding jumping into your routine consider using it at the start of your warm up or as the main focus of a conditioning session, this is a great group exercise and it can be done both inside and outside of the gym as it’s both portable and affordable. It doesn’t matter if you’re a beginner or a professional builder the rope can be taken on business trips, vacations and even to your gym. As soon as you hear the word jump rope you may quickly jump to the conclusion that it will be easy to master, however learning to jump correctly can take a little time however the key is to be patient and slow the movement down until you are comfortable with the fundamental mechanics. The next step is to start to increase the speed and keep as much weight on your toes as possible so you have a quick bouncy contact with the surface from which you do not need to jump too high. Remember that when getting started it’s vital that your jump rope should come up to your arm-pits when measured from the ground to guarantee it is the correct length to maximise the efficiency of your workout.
Here is a great 15 minute jump rope work out for any beginners want to get in to HIW :
Find a clear space in your home or gym and ensure you are positioned on a suitable surface. Once you have done this ensure you have a stopwatch or you are located near a clock so you can regularly check the time. Then begin
– To warm up jump the rope for 3 minutes, try to find a comfortable speed that helps you fine-tune your technique
– Rest for 30 seconds
– Now jump the rope as quickly as possible for60 seconds
– Then rest again for 30 seconds
– Jump Rope as quickly as possible for 60 seconds
– Rest for 30 seconds
– Then repeat this alternating pattern for 15 minutes.
When starting out remember that if you are finding the HIW work out to difficult you can increase and decrease the times of intense jumping. An example of this is if you are finding it too easy, increase the duration of your work out from 60 seconds to 90 seconds and/or shorten the rest periods to manipulate the intensity of the workout. Remember that the jump rope is a great starting place for beginners when looking to undertake a HIW, once you have mastered the jump rope try move on to more difficult gym equipment to help you get a varied and mixed workout. If you hate 60 minute’s runs then remember that jumping rope is a great alternative and it doesn’t require you to run around the block for miles or kill yourself on the treadmill. Give this interval style workout a try 2-3 times per week and your fitness will go through the roof while you shed that unwanted weight.
Jack created Roworx in Long Beach after winning numerous medals in various events on the international rowing stage. Jack started rowing in 1996 for Long Beach Juniors and made the 1997 Junior National Team Selection Camp.
2012 SkiErg World Sprints
The 4th Annual SkiErg World Sprints will be held November 9–11, 2012. Roworx will be an official satellite location for the Concept 2 Ski Erg Sprints. Practice you skiing skills and times fat the Roworx Warehouse/Studio during class or email me for time slot and appointment at powerhousefit@gmail.com from now until November 12th in order to get your personal best time!
