Jumping rope is an excellent cardiovascular (heart/lung) workout. It’s comparable in benefits to jogging. However, there’s less impact and it’s easier on the joints than running since you can do it by jumping only a few inches off the ground.
Rope jumping has many other benefits too. It can improve coordination, speed and agility, which can help improve your performance in other sports that require those attributes. It requires concentration to keep the rhythm and coordination going, which provides exercise for the brain.
You’ll be working several muscles in the legs, shoulders, chest and forearms, and you’ll burn lots of food energy (calories) – about 12 calories per minute for a 150-lb person who jumps 120 times in a minute. Skipping is also a handy alternative to jogging, walking or other activities when the weather drives you indoors. Ropes are inexpensive and easy to pack wherever you travel.
Any type of skipping rope is suitable, but the length of the rope should be right for your height. Stand (feet together) on the centre of the rope and lift the handles upward. Where the handles meet the rope should reach your armpits.
Wear shoes with good shock absorbency or jump on softer surfaces. Concrete is too hard, especially if your shoes lack support. Cross trainers or aerobic shoes are the most suitable for rope jumping.
Progress slowly if you are new to rope jumping. Jump for a minute or two, then rest and stretch your calves. Sixty to 70 turns per minute is a good starting pace.
You need only jump about an inch or two from the ground, to allow the rope to pass under you. You can choose to jump with both feet simultaneously or alternate from one foot to the other.
Raising your knees higher is more suited to those who are fitter, but it also places more impact on the joints, so be careful if you have problems with knees, hips or ankles.
Stay upright: avoid flexing (bending forward) at the waist. Your elbows remain close to the sides of your body. The rope should be turned using the wrists and forearms only, not the shoulders.
Even when jumping only a few inches from the floor, rope jumping can increase the heart rate very quickly. For those less fit, slow your jumping speed if you lose your breath. Jump for shorter periods and alternate with marching on the spot or pacing briskly back and forth.
Eventually, your coordination and fitness level will improve, and you’ll be able to jump for longer periods.
Both novice and veteran jumpers should start with a three- to five-minute warm-up, and end with a cool down of walking, then stretching.
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Eve Lees has been active in the health & fitness industry since 1979. Currently, she is a Freelance Health Writer for several publication and speaks to business and private groups on various health topics.