“Jump Rope for Heart” started in Canada
“Jump Rope for Heart” started in Canada, and when President Bush was in charge in the US, he added jumping rope to the “American Citizen Personal Fitness Program” to cut down on the government’s spending on heart disease treatment. Studies have shown that jumping rope boosts the body’s cardiovascular, respiratory, and nervous systems, helping prevent various illnesses and easing pressure on heart health. Plus, it’s a great stress reliever and mood booster. Regularly jumping rope can keep you mentally fit and ready to tackle work and studies.
The Chinese Jump Rope Sports Promotion Center has initiated the “Jumping for the Chinese Dream” program – a national fitness jump rope strong heart program, aiming to meet the fitness needs of the public and draw on the promotion experience of similar programs like “Rope Skipping for Strong Heart” and “Heartbeat Exercise” in North America, Europe, and other regions.
Jumping rope isn’t just for kids—it’s a fantastic workout. Just 10 minutes of jumping rope beats 30 minutes of jogging or 20 minutes of dance fitness. It improves blood flow, heart health, and lung capacity, benefiting both body and mind. The ideal duration of jumping rope varies from person to person. If you’re jumping continuously at a fast pace, keep it under 10 minutes to avoid straining your heart. If you’re taking breaks, aim for around 30 minutes each session. Start slow and gradually pick up the pace as you build endurance. Aim for a steady pace of 60-70 jumps per minute or a faster speed of 140-160 jumps per minute.”
Benefits of Jumping Rope:
- 1.Boosts Heart and Lung Health: Jumping rope is a high-intensity aerobic workout that ramps up your heart and lung function, making your heart stronger and healthier.
- 2.Increases Stamina and Coordination: Jumping rope requires coordination and rhythm, which can help improve your overall coordination, flexibility, and muscle endurance.
- 3.Builds Stronger Bones: Jumping rope is a high-impact exercise that can enhance bone density and reduce the risk of osteoporosis.
- 4.Burns Calories Efficiently: Jumping rope is a great way to torch calories and assist in weight management and fat loss.
Exercise Tips:
- a. First, get the hang of the basic jump rope technique: Hold the ends of the rope with both hands, swing it forward, jump up with both feet, let the rope pass under your feet. You can jump with both feet or switch between left and right feet, aiming for 20 jumps in a row each time.
- b. Take a 1-minute break after each set of jumps, then move on to the next set.
- c. Make a workout plan that suits you and take it step by step.
- d. Keep your workout sessions between 30 to 60 minutes, and aim to maintain a heart rate of 100 to 200 beats per minute.
Notes:
- a. Choose a jump rope of appropriate length, with the middle of the rope touching the ground and the ends reaching shoulder height.
- b. When swinging the rope over your head, ensure it does not touch your body, and maintain a smooth arc in the swing and elasticity in the jump.
- c. It is recommended to exercise in a place with fresh air and a flat surface. Avoid foggy weather, and in case of rain, snow, or ice, consider indoor locations.
- d. The speed of jumping rope can be adjusted according to individual physical condition.
- e. Individuals with severe hyperlipidemia and impaired heart and lung function should avoid practicing jump rope exercises.