Working Out-In, Jump Rope and Hula Hoop, Regina Jeter
Yes, it’s hot outdoors, but there are some exercises that can be done indoors. Remember the jump rope and the hula hoops?
JUMP ROPE is a cardiovascular workout that tones and strengthens almost all the major muscles of the body in a few fluid motions. Working out for 15-20 minutes will burn lots of fat and help improve your overall fitness level. Jump at your own pace, be steady and don’t give up at the first sign of difficulty. As with anything, practice makes perfect.
To jump effectively, it is important to make sure the rope is the right length. When you stand on the rope and lift it up, the rope handles should come up to your arm pits. If it does not, jump to see if the length is manageable. If not, go for a longer rope. Should the jump rope handles go past your arm pits, pull the rope through the handles and cut some off to adjust it.
- Alternate jumping rope backward and forward for 20 minutes, this doubles your calories burned.
- For fat loss, short jump intervals work better and are more fun.
- To burn fat and build full body endurance, do an arm workout with weights, and adding 2- 4 minute jump rope intervals. You will really feel the burn in your biceps, triceps, and shoulders.
- Walk or jog at a moderate pace for 5 minutes, then speed jump for 1-2 minutes.
- For resistance and strength training, go for the weighted jump rope.
HULA HOOP exercises will increase your body’s metabolic rate and burn more stored calories and fat. When you have a higher metabolism, you are more likely to trim your waist and get a fabulous body in a shorter period of time.
- Abs/Waist (Basic movement) Place the hula hoop around your stomach and then move your hips in a circular motion so that the hula hoop moves around your waist. This can easily take off a quick 15-20 calories (use a calorie counter to monitor your progress), and will help burn several calories, especially if used 3-4 times a day.
Abs/Back/Shoulders – (Standing Twists) Stand with feet wider than shoulders; hold the hoop overhead with palms turned away from you with fingers wide and arms extended. Keep chest lifted and abs tight as you rotate torso to the left; then twist to the right. Continue turning from side to side for 1 minute.
Back/Legs – Stand with feet wider than shoulders, toes turned slightly out, and the hoop standing up on the ground in front of you (far enough from you so your arms are fully extended), hands on top of the hoop. Bend forward from hips, slowly roll hoop to the left, walking one hand over the other, until torso is over left leg. Next roll the hoop to the right. Continue moving from side to side for 1 minute.
Abs (V-sit) Sit tall with knees bent and toes on inside of hoop. Grasp hoop with both hands and bring overhead, place arms in a goalpost position and palms facing away from you. Lean back until you feel abs engage and extend legs out 45 degrees from ground; hold position for 1 minute. Repeat 5 times.
Researchers say working out with weighted hula hoops may actually be easier to use because they rotate more slowly around the body. These hoops can also burn as many calories per minute as step aerobics, boot camp, or taking a very brisk walk.
References: Jumpropeworkout.net; WebMD.com, Shape.com
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