This program is used to improve endurance, physical fitness.

It is carried out at a rate of 70-80 steps per minute and begins with a duration of one minute in people with low and below average level, from two to three minutes - in people with an average and above average physical condition, gradually bringing up to 10 min under the control of heart rate. At the same time, the heart rate during run (provided that the duration of it is more than three minutes) should reach values ??equal to the daily sessions:.

Heart rate = 160 - age (for people with low and below average UFS) HR = 180 - age (for people with medium and above average UFS) Similarly, dosing in jumping rope. Exercises with a rope have a more pronounced load on the muscles of the shoulder girdle, the back.

Jumping with a rope has 4 options, allowing you to vary the intensity of the load:.

Jumping with two legs;.

Alternately left and right foot;.

On one leg;.

Stepping over.

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