Fit Momma Wish List: Jump Rope

Well, the days of shopping are numbered and I'm sure you are crossing items off your gift list left and right.  If your family is like mine, without a little "direction" I end up getting whatever Walgreens has displayed next to the register.  You deserve better than that!  So do I, that's why I always try to leave some heavy hints as far as what to I'd like to see under the tree.

Here's an idea for a Fit Momma: a jump rope.  Yep, I'm serious.  A jump rope.

I love jump ropes!

Since you are thinking it, I'll just go ahead and say it: some of of us pee our pants when we jump.  Whew.  It's out in the open now.  Hello, it's no wonder...  We've had babies and often slight, or not so slight, leaking problems emerge as a result.

If your issues are pretty constant and quite a problem, then just move on from this post.  A jump rope is not for you.  Stick with the non-jumping workouts (swimming, cycling, elliptical, stair master, weight lifting, etc.).

However, if you don't have big issues with wet pants (nothing that wearing black pants can't hide) then pay attention!

Jump ropes are the perfect way to add in some HIIT work to your cardio workouts at home or at the gym.  If you are plugging away on the elliptical (or any other cardio machine), step off, jump rope for a minute or two or five, then go back to the machine.  Just alternate like this for 30-45 minutes and you've got yourself a fantastico cardio workout that just blasted through some awesome calories thanks to that jump rope.

Jump ropes are also a great addition to a weight lifting workout.  I love to throw a little bit of crazy into each set of exercises, and sometimes I break out with the jump rope for a few minutes in between sets.  Again, it gets the heart rate up, sweat is a flying, and I've blasted through some additional calories.

I, personally, like the 9-foot, cheap jump ropes with a rubber or plastic "rope" (like the one pictured here).  No bells and whistles, just light and no nonsense.  If it is too long, I just wind it around my hands.  Also, the rope needs to be able to rotate within the handles so the rope doesn't get all twisted.  THAT is annoying.  This one looks pretty standard.

The kids bought me a weighted jump rope that has weights in the handles and a fancy schmancy leather "rope".  I never use it.  Just keeping the jump rope going around and around is a challenge enough in itself.  Because of this I never want additional weight involved since it just makes me mess up all the time.  Then I start growling and cursing at myself under my breath and want to throw the weighted jump rope in the garbage.  To avoid that ridiculous situation, I use an unweighted jump rope.

As a women, I think the gift of "options" is what we all need this holiday season.  A jump rope offers a great, affordable option to change things up a little at home or at the gym.

Happy jumping!

Fit Momma Gift List:

Heart Rate Monitor

Adjustable Dumbbells

Gym Membership

Shoes

Workout Clothes

"Born to Run" by Christopher McDougall

Resistance Bands

Jump Rope

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More Interval Workouts

In a follow up to yesterday’s Interval Training post, here are several workouts for you to use to your heart’s content. The next thing you know, you’ll be making up your own! It’s all about playing with the numbers and making this interesting.

Don’t be afraid to mix it up! There are some days that there is NO WAY you can stay ball and chained to that miserable machine. So, shake it up by walking for your recovery and jumping rope for your high intensity interval. Go to a class that uses high intensity intervals. Head to a track, let the kiddos run wild, and jog the track, then run the stairs for your intervals. Nobody is making you slave away doing the same thing day after day. In fact, your body, muscles, joints and bones very much appreciate it if you change it up regularly.

With intervals, you can increase your speed or increase your resistance/incline, or both.

BTW, I also put the Rate of Perceived Exertion (see previous post) next to the intervals so you can kick your own can accordingly.

30 minute (or so) Interval Workouts
(for longer workouts just repeat the intervals)
These workouts are designed for ANY type of cardio. Walking, jogging, swimming, rowing, cycling, jumping rope, stair master, elliptical trainer, trampoline jumping, the boogie woogie. Do what you love! :)

Standard
1. Warm up – 2 minutes (R.P.E. 3-4)
2. 1 minute hard (R.P.E. 8-10!!!)
3. 1 minute easy (R.P.E. 5-6)
4. Repeat #2-3 times until you are at 30 minutes
5. Cool down on your walk to child care to pick up the rascals.

I’m Sick of the Standard
1. Warm up – 2 minutes (R.P.E. 3-4)
2. 2 minutes moderately hard (R.P.E. 6-7)
3. 4 minutes the very hard (R.P.E. 8-10!!!)
4. 1 minute easy recovery (R.P.E. 3-4)
5. Repeat #2-4 total of 4 times
6. Cool down

Pyramid Workout
1. Warm up – 2 minutes (R.P.E. 3-4)
2. 30 sec. hard (R.P.E. 8-10!!!), recover 1 minute (R.P.E. 5-6)
3. 45 sec. hard, recover 1 minute
4. 1 minute hard, recover 1 minute
5. 1:30 minute hard, recover 1 minute
6. 1:45 minute hard, recover 1 minute
7. 2:00 minutes hard, recover 1 minute
8. Repeat #2-7 but in reverse order.
9. Cool down, baby! Ouch!

Ladder Workout
1. Warm up – 2 minutes (R.P.E. 3-4)
2. 1 minute at moderate level (R.P.E. 3-4)
3. 1 minute increase to next level up (R.P.E. 5)
4. Repeat #3 total of 6 times (R.P.E. 6, 7, 8, 9, 10!!!)
5. Repeat #2-4 total of 3 or 4 more times.
6. Cool down

I’m Running Away to the Hills Workout
1. Warm up – 2 minutes (R.P.E. 3-4)
2. 2 minutes hard (R.P.E. 8-9)
3. 2 minutes easy (R.P.E. 4-5)
4. 1 minute hard (R.P.E. 9)
5. 1 minute easy (R.P.E. 4-5)
6. 30 seconds hard (R.P.E. 10!!)
7. 30 seconds easy (R.P.E. 4-5)
8. Repeat #2-7 total of 4 times
9. Cool down

Now I've got to go do a high intensity sprint to the school to pick up the kiddos, I'm late! I'll be hitting R.P.E. 9-10 for sure on the ole' bike for sure -- if you see a blur, that was me :)

From Personal Training pics

KABOOM! Needing those intervals...

We've all seem them (or been them): the moms who are a slave to the same machine, the same jog, the same swim, the same workout day after day. They start looking remarkably similar to a hamster in a spinning wheel.

From Personal Training pics

Their dedication is enviable, however their results are -- well -- M.I.A. They are getting in their 30-60 minutes of required cardio a day, so what gives?

Interval training, or speed training, is not just for serious athletes who plan to give Marion Jones a run for her money at the next Summer Olympics—oh wait, she won’t be there, something about drugs and medals stripped. Anyway, it is a perfect recipe for moms who are short on time and long on desire to burn some serious fat. It also is an amazing effective use of your exercise time and you get the most bang for your buck.

From Personal Training pics

What
Intervals are basically when you have a period of time where you perform an activity at a high level of intensity, followed by a period of time where you perform an activity at a lower level of intensity. You repeat this pattern throughout your cardio workout.

Why
Interval training has been proven to burn fat faster and more efficiently than just plain Jane cardio. It continues to burn fat up to 48 hours after you finish your run, get out of the pool, walk away from the spin bike – you get the picture. Contrast this with plain Jane cardio – the kind where you pick a moderately difficult pace and stay there for your entire workout: the calories stop burning the minute you stop doing the exercise. Interval training is similar to weight lifting in that it turns your body into a lean, mean calorie burning machine. Crunch! It speeds up your metabolism, increases your performance (you’ll go faster, stronger, longer), builds your endurance, beats boredom, YOU SEE RESULTS FASTER.

How
This is easy. My kindergartner is learning it now -- patterns:

ABABABAB.
ABCABCABC.
Easy, hard, easy hard.
Slow, moderate, fast, slow, moderate, fast.
Etc...

There is no one interval set that is superior to another – changing it up regularly is the key. I’ll give you an example of my elliptical interval training workout I did this week:

Total workout was 45 minutes:

1. 3 minutes - Warm up at Level 5
2. 2 minutes –Hard, Level 10
3. 1 minute – Very hard, Level 12
4. 1 minute – Recover, Level 5
5. Repeat the above numbers 2-4 until around 42 minutes
6. 3 minute Cool down, Level 2

KABOOM!

Calorie blaster! In fact, as I type this, I just burned more calories as a direct result of that Interval Training workout! Can’t you tell? Why, thank you!

**Just a note, we all are at our own levels of fitness. Of course, the numbers on your elliptical machine will not match my machine. My purpose of showing you my personal workout was not to tell you that you have to run out and copy it exactly. It merely is an example for you to follow, and one that you can adjust the levels to your ability accordingly.

Interval Training is not just for machines at the gym. It can be used for ALL your workouts: jogging, swimming, biking, stair climbing, jump roping, hiking, etc.

Another example:

1. 10 minutes of easy running. (The warm up run)
2. 1 minute hard, one minute easy x 5.
3. 5 minutes of easy running.
4. 1 minute hard, one minute easy x 5.
5. 10 minutes of easy running. (The cool down)

If you are an endurance athlete (or a wanna be), interval training still very much has its place in your workout schedule. If you want to increase your speed and distance, you’ve gotta challenge your body with a few interval training sessions a week.

If you just want to be in shape or shed a some pounds, interval training should be a part of your cardio routine as well. Because it is so time efficient, use interval training for all of your cardio sessions.

Trainer Momma Workout Links

Workout with the Trainer Momma!

Find Trainer Momma Tutorial and Demo videos on YouTube:

Trainer Momma's YouTube Channel

Print It, Use It Workouts:

Shoulder & Biceps Workout, Int./Adv. posted 12/6/10
Chest & Tricep Workout, Int./Adv. posted 9/16/10
Lower Body, Weightless posted 8/18/10
Lower Body posted 3/31/10
Upper Body posted 2/17/10
Full Body posted 1/15/10


Workout with the Trainer Momma Videos
Complete workouts with me from beginning to end...

Shoulder and Biceps, Int./Adv. Workout posted 12/6/10
Chest and Triceps, Intermediate/Advanced Workout posted 9/16/10
Lower Body, Weightless posted 8/18/10
Stretch With the Trainer Momma posted 9/30/10

Mix It Up! Videos

Ab Unicycles
Fast Drop Squats
In The Pool
Iron Man with Bicep Curls
Mountain Climbers
Rowing Planks


Tutorials & Basics Videos:

ABS
Ab Unicycles
Abs and Pregnancy
Part 1: The Crunch
Planks

Legs
Basic Legs PART ONE: Lunges
Basic Legs PART TWO: Squats
Basic Legs PART THREE: Step-Ups
Basic Legs PART FOUR: Wall Sits
Fast Drop Squats (video)
Lower Body, Weightless Workout (video)
Mountain Climbers

Biceps
Bicep Curls (video)
Shoulder and Bicep Int./Adv. Workout (video)

Chest
Bench Press (video)
Chest and Tricep Int./Adv. Workout (video)
Chest Press (video)
Push Ups

Plyometrics
Fast Drop Squats (video)
Jump Squats (video)
Lower Body, Weightless workout (video)
Mountain Climbers

Shoulders
Overhead Dumbbell Press (video)
Shoulders & Biceps Int./Adv. Workout (video)

Triceps
Chest and Tricep Int./Adv. Workout (video)
Tricep Dips
Tricep Kickbacks (video)


Good Info:

Cardio Posts
Interval Training
How Much?

Weight Lifting Posts
Lean, Mean, Calories Burnin' Machine!