Cardiovascular fitness is closely related to cardiovascular health. In a simple nutshell, the fitter your heart, lungs and circulatory system are, the healthier they are likely to be. Having excellent cardiovascular fitness (and for that reason health) means there is a decreased risk of suffering a number of serious health problems and diseases including:
• Coronary heart disease
• Heart attack
It’s not simply the cardiovascular system that takes advantage of regular cardiovascular exercise either but the entire organism. In addition to keeping your heart and lungs healthy, regular bouts of cardio will also decrease your chances of suffering:
• Certain cancers
• Circulation issues
• Weakening of bones
There are plenty of ways you can get a cardio workout. You could swim, cycle, walk, run or dance your way to fitness and health. Or, if you prefer an indoor activity you can perform in the convenience of your own home, you could jump rope.
When it comes to working out for physical fitness and health and wellness, skipping rope is hard to defeat. You can do it almost anywhere and at any time, you do not need much space and there is no specialist equipment to purchase — all you need is a skipping rope and they are easily sourced and reasonably priced.
Although skipping rope appears like a lower body physical exercise, after a few mins it soon becomes apparent that many of your body’s muscles are working hard to keep that rope spinning. It’s not uncommon to feel skipping rope in your shoulders and arms as well as your legs.
The fact that skipping rope uses multiple (and large) muscles groups is the primary reason that this mode of physical exercise is such an effective kind of cardio. As you exercise, your working muscles require increasingly more oxygen which has to be breathed in and then pumped around your body by your heart and lungs respectively. The additional oxygen required; the faster and deeper you must breathe and the harder and faster your heart has to pump. More work equals greater benefits.
To get the most from cardio exercise, experts agree that you need to perform around 20 mins 3 times a week at between 60 to 90 percent of your maximum heart rate. You need to be out of breath but still able to hold a conversation — albeit only just. This shows you are working hard enough but not too hard. Of course, you can do more than 20 mins 3 times a week and really this amount of exercise should be considered a minimum. More (up to a sensible limit of around 5-6 hrs each week) is usually better.
The thing is with exercise, when time gets short or enthusiasm wanes, it’s quite simple to find excuses not to workout which is one of the main strengths of skipping rope training. As you can do it in your home at any time, it is virtually impossible to find a legitimate reason not to workout. Your skipping rope is always there and available to use and as you do not have to travel to the fitness center to use it you won’t end up wasting lots of time traveling back and forth to exercise; a 20 min workout will certainly take exactly that– 20 mins.
Speed rope could well be the best cardio exercise you aren’t doing so get yourself a great skipping rope and start jumping your way to fitness now!