Guess House of Pain had it right. (That’s right. I went there.)
Jump up and down for 20 minutes in the morning and you are set for the day. It can: up your metabolism, get your heart pumping, your lungs in shape, your brain working better, and it doesn’t take hours.
According to research The Jump Rope Institute a minimum of five minutes a day can improve physical fitness and when you build to ten minutes of nonstop jumping at 120 RPMs it can provide the same benefits as the following:
- 30 minutes of jogging
- 2 sets of tennis singles
- 30 minutes of racquet and handball playing
- 720 yards of swimming
- 18 holes of golf
Pretty impressive huh?
According to various sources, jumping rope is pretty darn safe, if not extremely challenging. (After trying to jump for 2 minutes straight I began to wonder how kids can do this for hours) It’s less impact on the knees than running…since both knees can land at the same time. You can also control the amount of impact by jumping low, lifting with the core, and staying forward on the balls of the feet.
But what if jumping rope is simply not an option for you? No way. No how.
It’s true. There is no perfect exercise for everyone. Jump rope prep exercises can get your body moving and accustomed to the bouncing movement. Put on your favorite music and try bouncing on a mini trampoline (a rebounder) or even bouncing around and playing with your balance on a large stability ball.
While these options are not nearly as intense they are still great cardio options that can be fun, and really that is what is most important.
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