Boyce - Jump Rope Fitness - How to Burn Fat, Lose Weight & Tone Up by Skipping Rope

Jump RopeFitness

How to Burn Fat, Lose Weight & Tone Up bySkipping Rope

M. J. Boyce

Copyright 2013 by M.J. Boyce

All Rights Reserved. This book, or parts thereof, may not bereproduced or publicly performed in any form withoutwritten permission.

Table of Contents

Introduction

Welcome.

I want to first take a moment to say thank you for investingin Jump Rope Fitness, your complete guide to jump rope training.

By opening this book, youve chosen to invest in your body,in your mind and most importantly, your overall health and fitness.

I want to be upfront, jumping rope is a skill that is notalways easy for beginners, but like any skill, it can be practiced andmastered. Believe me, it is one skill that is worth it for some of the awesomehealth and fitness benefits that jumping rope can provide.

Did you know on average, jumping rope burns about 15calories per minute? If you crank up the intensity of your jumps, you can burnin the neighborhood of 20 calories per minute. Sounds impressive? It is, andjump rope trumps many other exercises on a calories burned per minute basis,all without spending thousands of dollars per year on gym membership orexpensive fitness machines.

You can jump rope pretty much about anywhere indoors,outdoors, on a side of a road all you need is a jump rope. Jumping ropebuilds cardiovascular endurance and works almost every muscle in your body.

So as I mentioned, jumping rope is a skill. Lets talk aboutwhat that means.

Well, for starters, its mastery will require time, patience,courage, and persistence.

This journey that youre about to embark on will undoubtedlytest your character. It will test your will.

The rope will challenge you physically and mentally. It willfrustrate you. It will whip you across the body when you least suspect it. And,in the process, it will engage every single fiber in your body.

But I can assure you this: the journey is worth it.

The acquisition of a skill of this nature will take time,but it has the potential to transform your mind and your body.

This is a tool that will not only help you build a betterbody in less time and for less money, but it will help you improve your focus,concentration, speed, balance, coordination, and ability to make decisionsquickly.

These are all skills highly transferable to both athleticsand everyday real life scenarios.

As youll soon discover, the jump rope is an extremelyeffective fitness tool. Its cheap, extremely portable and incrediblyefficient.

But theres one thing that makes the rope special and unique:

The jump rope is a self-limiting tool.

What this means is that it is only effective if you know howto use it. There is a learning curve involved.

And, for some, this may be a turn off. Unlike a stationarybike or elliptical trainer, its not so easy to get started. You cant justgrab a rope and start reaping the incredible benefits that jumping rope has tooffer. If you try, youll quickly realize why. Both the stationary bike andtreadmill only workout a certain portion of isolated muscles in the body. Withthe jump rope, you are literally working almost every muscle in your body, in acoordinated fashion, which provides fitness results in less time.

Many of the best bodies you see in professional sports haveone little hidden secret they use to achieve such levels of conditioning,fitness and toned muscles: The Jump Rope

Remember that learning how to jump rope is a process ofskill acquisition. And, like any other skill, it takes time to get proficientat it. This is where the Jump Rope Fitness guide will help you out.

This guide is designed and structured to help take you frombeginner status to advanced level. You will learn how to choose the right ropefor your body, how to use perform the basic jump rope movements and then graduateto trying 14 other jump rope variations. Overall, this will provide powerfuland effective jump rope workouts.

I hope youre ready to get started.

JumpRope History

Since the beginning of times man has instinctively jumpedfrom one object to the next and into open space in need to function and adaptto a constantly changing environment. As a reflex, it is one of the mostnatural movements of the human body, triggered inherently from the need toattack, gain advantage in combat, escape dangerous animals, dance in rituals,gather food from trees, in celebration or for friendly competition. Moreimportantly, jumping is a natural reflex that can be developed into a skill foradvantages and will always be essential to man's survival.

Over time in everyday life and experimenting with hisenvironment, man started combining this linear movement of jumping up and downwith objects found in nature. As early as the Egyptians and aborigines ofAustralia, vines and flexible bamboo found in the jungles were combined withjumping as a form of play. These movements practiced together to masteryeventually took shape and emerged into an art form that we refer as Jump Rope, ropejumping and skipping rope. Today, this ancient activity and training tool hasbecome synonymous with the warriors' pre fight training regimen and the missinglink for developing superior fitness.

The first concrete evidence of jump rope activity can beseen in medieval paintings where children roll hoops and jump rope down thecobblestone streets of Europe. Although, the exact origin of jump rope activityis unclear. Some date jump roping to ancient China; however, the Westernversions probably originated from 1600 A.D. Egypt. What is known is that jumproping, in some form or another, spread through Europe to the Netherlands, andeventually to North America.

Early Dutch settlers were some of the first jump ropers inAmerica. Not surprisingly, one of the more popular jumping games is called"Double Dutch."

In the early 1940s and 1950s, the jump rope becametremendously popular, and many children in inner cities used jumping rope as aform of play. It only required a rope, and anyone could play. From the late1950s until the 1970s, however, jump rope history took a back seat to radio andtelevision as it started to captivate the minds of your children.

JumpingRope Isnt Just for the Playground

At first glance, jumping rope may have always seemed like anactivity solely for children, but with each page of this book you turn, youwill continue to learn that it's actually a very respectable and effectivecardio workout.

In the 1970s, an increased interest in physical fitness andoverall health emerged. Programs started promoting jump roping to keep kidsfrom other unhealthy activities. To make it enjoyable and entertaining for kidsjump roping events were organized.

Since that time, jump roping has been recognized as a greatway to get exercise.

Fitness Centers, around the world incorporate jump rope aspart of group exercise classes as a short cardio component. Jump rope isintegrated into various Exercise modalities such as Pilates, Kickboxing,Boxing, Yoga, Bosu Ball, Resista Ball, Bootcamp and many other forms ofexercises.

In sports training programs, coaches incorporate jumpingrope as a warm up and conditioning tool for improving overall athleticperformance. Additionally, athletes in several sports use rope jumping as a keypart of their training routines.

For example, most boxers do a lot of rope jumping. Itsespecially useful for sports that require well-rounded conditioning because ithas the potential to improve so many aspects of physical health. Some athleteswho spend time jumping rope have routines that are much more intense than theaverage person, and it is not unusual for some of them to keep their rope-jumpingsessions going for over an hour.