A phenomenal way to exercise the heart is to perform a total-body jump rope workout. It will burn a good amount of calories, as well as get the heart pumping. It’s nice too, because you can do it from home and without a bunch of bulky equipment. Jumping rope will also integrate nicely into a cross-training program, where you do a variety of combined aerobic and resistance activities. This creates a very complete cardio workout and helps you achieve total-body fitness.
As you start your jump rope workout, keep your feet shoulder width apart and keep your arms close to the side of your body. Turning the rope should be done with your wrist, and not your whole arm. Keep your shoulders relaxed and the back straight; then just start to jump as you swing the rope. Slowly but surely you’ll start to feel the burn.
To minimize the strain on the joints, keep your jumps small and your feet about an inch off the ground with each jump. As you get better, you can start doing a boxer’s step where you hop on one foot and then the other in a rotation. With a step like this you can increase the speed of your jump rope workout, which will in turn, speed up your heart rate and your overall heart workout.
A couple things to think about as you start to introduce a regimen is that it’s important to build up some stamina before you start working out at a normal level. It’s good to start at an easy level, unless you’re experienced with the rope. You don’t want to take your heart rate up too fast, or keep it at a high level for too long. It’s like revving the engine in your car. You don’t want to redline it. But by building up your stamina with a jump rope workout, you’ll be conditioning your heart and getting in great shape.