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Not only will you experience less soreness, but you'll also develop more strength. Four days after a workout, your muscles slowly start to lose some of the gains they'd made from that workout. "Training once a week is about as long as jump rope you can go without losing ground," Alan says. Q I don't have time for 30-minute strength workouts. However, I keep a set of 10-pound dumbbells in my office and fit in exercises jump rope such as biceps curls, squats, push-ups and crunches whenever I have a spare moment. Is this approach jump rope as effective as a full-length workout? A "The length of your workout isn't the issue; it's the overload," says Dixie Stan-forth, M.S., a lecturer in the department of kinesiology at the University of Texas, Austin. You can piece together an effective program, but you need to work against enough resistance that your muscles fatigue after eight to 12 repetitions.
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