Shanden D. Jackson, Certified Fitness Instructor
COVID-19 came in like a thief in the night and caused a disruption in our lives especially for us who had a weekly regimen of working out its ruined routines for many.
Not for PnK Fitness 4.21 students and my social media followers. COVID-19 did not stop our grind. Luckily, I was already utilizing my social media platforms giving workout challenges monthly online through Facebook, Instagram and Periscope. This made it even easier when my class had to be shut down and I have picked up A LOT of newbies. My followers stretch from not just my hometown but Georgia, Arizona, Arkansas, NYC, Virginia, Texas, Michigan, Florida, North & South Carolina, California, Philadelphia, Pennsylvania, and many more.
The Pinksterz have grown tremendously and continue to do so. How? Why? Because I refuse to let COVID-19 take away the one thing that I have worked hard for. Other Pinksterz begin spreading the word by sharing post and videos to their pages and it was on from there.
The one challenge that really blew things out the water was in May when I did a Jump Rope Challenge. It had the old and the young, family and friends came together and zoned in on the opportunity to be a kid again. But wait, they did not realize how tough jumping rope really and truly is. They were shocked at how they could not jump more than 10 jumps without being out of breath or tired. Feet hurting, shins and calves spazzing. After two weeks in they saw the change in their endurance level, breathing level and less pain in their shins and calves.
The benefits of jumping rope include burning calories, better coordination, stronger bones, a lower injury risk, and improved heart health. Jumping rope is one of the most overlooked type of exercises and is probably one of the most effective forms of cardio.
- Did you know that jumping rope for 10 minutes is equal to jogging for 30 minutes?
- Did you know that you can burn 200 to 300 calories in 15 minutes of jumping rope?
Since most of your major muscle groups are working when you jump rope, the exercise is considered thermogenic — it creates a lot of heat in the body. Your body needs to burn more fuel to produce this energy, so it burns lots of calories.
As a beginner, you will see trying to jump rope for a straight two minutes is difficult and that you will challenge your cardiovascular capabilities. The heart rate rises immediately and when doing so you need to maintain the amount of energy for your muscles. This will challenge different energy systems throughout your body.
Reasons why I like to jump rope:
- It is portable
- Can jump rope anywhere
- Burns a lot of calories
- Improves coordination
- Great for cardiovascular
- Beneficial for weak bones
- Strengthens Abs/Core
- Total body workout
- Reduces weight gain
- Help improve sleep
During the pandemic you can safely engage in exercising with family, getting outdoors, using online fitness resources, taking a virtual class, and doing calorie-burning chores. You do not need heavy equipment to work out and I always say, “It’s the small things that will add up and count.”
We as adults are aware of the physical benefits of exercise and understand the importance of engaging in some form of regular activity. As the World copes with the coronavirus, COVID-19, pandemic, closures, social distancing, wearing mask and changes in everyday schedules has disrupted just about every aspect of someone normal life and exercise is no exception.
Although it might be tempting not to work out during this challenging time, I strongly do not recommend it. Exercise is crucial under normal circumstances and is essential to your physical health and mental stability with the COVID-19 pandemic. If you have ailments that may prevent you from jumping rope the modifications would be to air jump or use the wireless ropes to jump. There are all types of ropes out there and it all depends on your level of what type of rope you want to use. I suggest doing your
research and do what it best for you. Also, I recommend that you consult with your doctor prior to engaging in this activity. Your doctor may be able to recommend exercises that are safe for you and will let you know what types of exercise you should avoid.
Although it may take some effort to create and adjust to new fitness routines, regular activity can help you with your health and well-being during the coronavirus pandemic. What are you waiting for, get up, go grab your jump rope and let’s get to jumping.
Coach Pinky
Email: Pnkfitness421@gmail.com
FB Group Page: PnK Fitness 4.21
IG: pnk_fitness_4.21
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