Punk Rope Newark

8 round jump rope tabata (basic and jumping jacks) Stretching and Warm Up Not included Exercise Basic Jumps with 1/2 lbs weighted rope break Jumping Jacks with Make It cun Freestyle rope 1 round equal...

Did you know that jump rope is one of the most underrated exercises? I mean until recently it was always associated with recess or Rocky! I have news for you! Not only does it have physical benefits but mental and emotional benefits. Not to mention it is not as easy as it looks and it requires you to use your whole body giving you great upper and lower fitness gains!

Well here is a quick overview of some jump rope facts and some great information for those of us who want to get to the basics!

10 minutes of jump rope is equivalent to a 30-minute jog on the treadmill at 6.5 mph. You do not have to jump straight for the whole 10 minutes but there are techniques that you can do to increase the intensity of your workout. Try switching up your footwork, travelling forwards, backwards and side to side.

When you are just starting your jump rope routine, you want to ensure that you give yourself time. You need to have a method and adopt a safe approach or else reaping benefits will not be in your future.

Learn the basics before moving on to advanced techniques. Just like any new workout, you may be sore. You do not want to do too much too soon.

When starting your routine, you want to count your jumps. I like that method because it gives you something to work up to. Jumping for time may bore you and make jumping rope feel like a chore! The numbers hold you accountable and gives you something to work towards. When you have that number goal in mind, you pay attention to your rhythm, timing and coordination.

So here is a basic workout for you (at least 5 days a week):

Week 1: 1 set of 100 jumps
Week 2: 2 sets of 100 jumps with a 30 second rest in between each set
Week 3: 3 sets of 100 jumps with a 30 second rest between each set
Week 4: 4 sets of 100 jumps with a 30 second rest between each set

Once you can accomplish this 4 week workout, you can advance to more of the fancier techniques.

Jump rope in photo : (link in bio)
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Bernadette Henry Features On MadameNoir.Com | Jump Rope | United States | Make It Fun Nyc Recently I had the awesome pleasure of being interviewed by Victoria Uwumarogie, writer at Madame Noir which is a sophisticated lifestyle...

Hello everyone!
Please check out this awesome article by Madame Noire! It's about yours truly. I tell y'all about my love for jump rope and what it can do for you. Feel free to share 😁
Make It Fun Nyc

Fitness Fridays: Bernadette Henry Changed Her Life Physically, Mentally And Emotionally By Jumping Rope With at least 1,000 calories burned within an hour, Henry explains why people should stop sleeping on jump rope as a fitness alternative.

Jump Into Shape: A Fun New Way To Work Out With Jump Ropes With a little dance and boot camp, and lots of music, Bernadette Robinson can show you a fun new way to jump rope.

5 Reasons Why Aerobic Exercises Are Important

No Aer?

Yea count me out! And by Aer we are referring to Aerobic exercises! You know that boring period spent walking or running into a black hole on a treadmill?



Many people shy away from aerobic exercise for the same reason I do! IT'S BORING! Or maybe it feels like hard work or better yet you have a strong hatred for it! I’ve heard it from all types of people. From your regular gym goers, all the way to body builders. They all express how much they hate cardio. However, the importance of aerobic exercises is often underestimated.

Aerobic exercise is any exercise that strengthens your heart and lungs by making them work hard for several minutes of more.

5 benefits of aerobic exercises

It strengthens muscles involved in breathing and to increase lung function.

It increases the number of red blood cells in the body and enable greater oxygen use in the body.

It strengthens heart muscles which will improve resting heart rate and pumping efficiency.

It reduces stress and tension therefore increasing your mental well-being.

It increases circulation throughout the day.

Can you guess what our favorite aerobic exercises is at Make It Fun NYC? It isn’t rocket science lol! Obviously, it is jump rope. There are so many benefits of jumping rope for the purposes of this blog, it’s one of the best conditioning exercises ever and this is the very reason why many elite athletes partake in it. Not to mention it is the holy grail in the boxing world.

Here is a jump rope aerobic exercise for everyone to try!

You can repeat it as many times as possible but even if you do one round of this full routine, you will still get an amazing workout:

Easy

100 single jumps

20 double unders

100 single jumps

20 double unders

100 single jumps

20 double unders

100 single jumps

20 double unders

100 single jumps

20 double unders

Challenging

If you want to take it up a notch, try this with weighted ropes. You will burn more calories, blast more fat, challenge your breathing and work those muscles. If you want to try it this, you will need these JUMP ROPES

¼ lbs rope 100 jumps

3 oz rope 20 double unders

½ lbs rope 100 jumps

3 oz rope 20 double unders

1 lbs rope 100 jumpe

3 oz rope 20 double unders

2 lbs rope 100 jumps

3 oz rope 20 double unders

Any rope 100 jumps

3 oz ropes 20 double unders

Here is an example of the workout

https://www.youtube.com/watch?v=7rP_E4YP2hw

Thanks for reading. Please share and leave your feedback below. This will help us to provide you with more awesome and relevant content.

Bernadette Henry

To P or not to P!



Now this is a question and it is a natural occurrence although at times the topic can be uncomfortable to talk about. I want to preface today's blog by saying - We are all human beings and Team Make It Fun NYC is a team that desires to foster real connections and relationships with its readers, we will do this by keeping an open and honest communication surrounding health, wealth and fitness. Sometimes I will be my normal comedic self-weaving in and out of the traffic of my overlying message and sometimes I will provide some comic relief for those more serious topics.



Back to our regularly scheduled programming!

Jump rope and urinary incontinence (jump rope induced incontinence) is more common than some people would like to admit and as much as some individuals will not want to discuss this it is a real thing!

Have you ever had a strong sneeze or cough that resulted in a little p*e? It happens and at times can leave you feeling quite embarrassed.

When you’re jumping rope, it’s normal to feel the urge to p*e due to the constant jumping up and down as well as the impact caused when you connect with the ground.

Jump rope induced incontinence can be seen more with women that have children. But not to fret, there is hope.

Here are a few things you can do to decrease the amount of p*e or avoid it all together.

1. Try not to drink too much before a jump rope workout.

2. Go to the bathroom before your jump rope workout.

3. Don’t use full impact. Remember you only need to jump high enough to clear the rope.

4. Where a sanitary napkin if you need to.

5. Practice Kegels and other exercises to strengthen your pelvis (you know when you are in the washroom and you hear someone coming and you stop p*eing? You just engaged, unknowingly in a kegel exercise)

https://www.youtube.com/watch?v=9t0-5Ho9l6g video version)

Kegal Exercises:

https://www.youtube.com/watch?v=3iAkItp6OSE

https://www.youtube.com/watch?v=QXWsnscCJLI

Thanks for reading. Please share and leave your feedback below. This will help us to provide you with more awesome and relevant content.

Let's Make It Fun. Reach out for training and more at www.MakeItFunNyc.com today.

Need a rope? We got you covered bit.ly/jumpropemif

Want a free assessment of your basic jump rope skill? Submit a video to bit.ly/groupmif

How To Start Jumping Rope

Are you tuning in to our posts for the first time? Are you brand new to jumping rope being used for fitness and not for fun?



Well here is a quick overview of some jump rope facts and some great information for those of us who want to get to the basics!

10 minutes of jump rope is equivalent to a 30-minute jog on the treadmill at 6.5 mph. You do not have to jump straight for the whole 10 minutes but there are techniques that you can do to increase the intensity of your workout. Try switching up your footwork, travelling forwards, backwards and side to side.

Did you know that jump rope is one of the most underrated exercises? I mean until recently it was always associated with recess or Rocky! I have news for you! Not only does it have physical benefits but mental and emotional benefits. Not to mention it is not as easy as it looks and it requires you to use your whole body giving you great upper and lower fitness gains!

When you are just starting your jump rope routine, you want to ensure that you give yourself time. You need to have a method and adopt a safe approach or else reaping benefits will not be in your future.

Learn the basics before moving on to advanced techniques. Just like any new workout, you may be sore. You do not want to do too much too soon.

When starting your routine, you want to count your jumps. I like that method because it gives you something to work up to. Jumping for time may bore you and make jumping rope feel like a chore! The numbers hold you accountable and gives you something to work towards. When you have that number goal in mind, you pay attention to your rhythm, timing and coordination.



So here is a basic workout for you (at least 5 days a week):

Week 1: 1 set of 100 jumps

Week 2: 2 sets of 100 jumps with a 30 second rest in between each set

Week 3: 3 sets of 100 jumps with a 30 second rest between each set

Week 4: 4 sets of 100 jumps with a 30 second rest between each set

Once you can accomplish this 4 week workout, you can advance to more of the fancier techniques.

Here are a few things to keep in mind as you start your workouts:

Be sure to stretch before and after your jump rope session. You want to stretch your whole body but your legs are very important as they take the most impact. Failure to stretch your calves can cause knee pain.

Make sure you jump on your toes. You do not want to jump on your whole foot.

Make sure that your jump rope is the correct length.

Only jump high enough to clear the rope. Anything more can create a lot of shock on your foot and ankles.

Land softly and keep a light bend in your knees.

Thanks for reading. Please share and leave your feedback below.

Team Make It Fun NYC