How to Do
The light circuit training should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the light circuit training.
Beginning
1. When jumping, keep your feet close together.
2. Jump to your feet's midsoles and land lightly.
3. Maintain a low jumping height (12" - 1" off the ground).
4. Maintain a small bend in your knees at all times.
Movement
1. Keep your spine tall and neutral.
2. Maintain a positive attitude by keeping your head up, chest high, and your gaze forward.
3. Maintain a relaxed posture with your shoulders drawn back and elbows held down and back.
4. Keep your hands parallel to your body's midline.
5. Turn the rope using your wrists (not your elbows or shoulders).
ACSM Recommendations
The Centers for Disease Control and Prevention, and the American College of Sports Medicine advocates that you take part in a combined 30 minutes of moderate to intense aerobic or anaerobic activity most days out of the week.
What does that mean for you?
Based on the intensity and your typical hour-long strength training and cardio program, that usually works out at three to five sessions each week.
