The Jumping Jacks Precision Jump Rope Team has hosted competitions at every level in Canada. Always aware of the strength in team-building, senior members are currently running several strong recreational programs from which the team can draw its future athletes and continue as a powerhouse in the sport of jump rope.
Some of the simplest exercises are also some of the most effective. Jumping jacks and jumping rope are ideal exercises to get your heart rate up, burn calories and help you stay in shape. Both exercises are aerobic in nature and use your body weight for resistance. You can incorporate jumping jacks and jumping rope into your workout to supplement other exercises, or you can perform them alone for an effective cardiovascular workout.
Jumping jacks and jumping rope are exercises you can incorporate into aerobic or anaerobic workouts. These activities are ideal for warming up your muscles before engaging in more vigorous physical exercise such as sprinting, swimming, weightlifting or sports. They also are good complementary exercises you can integrate into circuit training workouts. Doing jumping jacks or jumping rope between anaerobic exercises helps to keep your heart rate elevated, which optimizes the circuit-training objectives to increase muscle strength and develop cardiovascular endurance. The two exercises are ideal in that they do not require a lot of space to perform or large equipment such as a treadmill or elliptical trainer.
You can develop a personal workout that consists solely of jumping jacks and jumping rope. The movements are simple and can be performed by nearly anyone, which makes them good if you are a fitness beginner. The key to a basic but effective workout is to do the exercises at an intensity level that challenges you. This means you must perform them at a pace and for a certain amount of time that improves your cardiovascular fitness. If you're a beginner, start by jumping rope for two minutes. Then, perform jumping jacks for one minute. Now, jump rope again for two minutes with alternating knee lifts, and follow that with two minutes of jumping jacks. Finish the workout with two minutes of rope jumping, jumping on one leg for five hops, then switching to the other leg for five hops. Finish with one minute of jumping jacks.