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Dr Kaare Rodahl, basing on is research at the Laukenan Hospital in Philadelphia, has suggested the following program :
1st week :
Warm up by jumping on the spot about one hundred times without rope.
Then skip using the rope 50 times at a reasonnable pace.
Assuming a 5-day week, increase your number of jumps by 10each day.
You will have reached 90 jumps at the end of the second week.
2nd week :
Warm up with 50 jumps. The first day, do 100 jumps, adding 10each following day, to reach 140 jumps at the end of the second week.
3rd week :
Warm up with 50 jumps. Then do 100 jumps. Rest 15 to 30 seconds.
Do 100 jumps again, and so on.
4th week :
Go on adding jumps until you are getting out of breath, the aim being to reach 500 jumps in 5 minutes.
INSTRUCTIONS
Count your heart rate for only 10 seconds, geginning one second or less after you star palpating your pulse. Multiply each value by 6 to obtain the heart rate per minute.
REMARKS
Count the rates at each of two different exercice sessions during weeks one, three, six nine and twelve.
If rates differ by more than 12 beats, at comparable times during your workout, count a third time during this week. Average the two rates which are closest.
To determine progress, check these average values obtained during subsequent weeks against your baseline values ontained during subsequent weeks against your baseline values obtained during the first week. However, you must compare your heart rates while doing exactly the same exercice you did during the baseline period. Otherwise you will find that you are obtaining the same exercice.
1st week :
Warm up by jumping on the spot about one hundred times without rope.
Then skip using the rope 50 times at a reasonnable pace.
Assuming a 5-day week, increase your number of jumps by 10each day.
You will have reached 90 jumps at the end of the second week.
2nd week :
Warm up with 50 jumps. The first day, do 100 jumps, adding 10each following day, to reach 140 jumps at the end of the second week.
3rd week :
Warm up with 50 jumps. Then do 100 jumps. Rest 15 to 30 seconds.
Do 100 jumps again, and so on.
4th week :
Go on adding jumps until you are getting out of breath, the aim being to reach 500 jumps in 5 minutes.
INSTRUCTIONS
Count your heart rate for only 10 seconds, geginning one second or less after you star palpating your pulse. Multiply each value by 6 to obtain the heart rate per minute.
REMARKS
Count the rates at each of two different exercice sessions during weeks one, three, six nine and twelve.
If rates differ by more than 12 beats, at comparable times during your workout, count a third time during this week. Average the two rates which are closest.
To determine progress, check these average values obtained during subsequent weeks against your baseline values ontained during subsequent weeks against your baseline values obtained during the first week. However, you must compare your heart rates while doing exactly the same exercice you did during the baseline period. Otherwise you will find that you are obtaining the same exercice.
