Jump into Fitness

Think it can’t be done? According to the National Institute of Health jumping rope can burn up to 720 calories per hour at a rate of 120 – 140 turns per minute – that’s equal to running an eight minute mile. In fact ten minutes of jumping rope is a more effective training tool than jogging for thirty minutes!

According to athletes and fitness experts jumping rope is the most efficient way to increase cardiovascular fitness in as little as ten minutes per day three times per week! And if done properly, jumping rope is considered lower impact than jogging or running.

This aerobic activity not only improves cardiovascular fitness, it can increase stamina and endurance, increase overall physical conditioning, and tone and strengthen all major muscle groups. In addition, jumping rope can increase things like flexibility, agility, balance, coordination, timing and speed. It can tone and strengthen muscles, strengthen bones, decrease tension and increase overall energy. It can even decrease the appearance of cellulite!

Getting Started
As with any form of exercise, you should always consult with your primary physician to make sure you are healthy enough for vigorous exercise.

Always warm up and stretch major muscles before attempting jumping rope to avoid injuries.

Make sure equipment is adequate. To make sure rope is long enough, place one foot on the center of the rope and pull taunt. Jump rope should reach at least mid chest level. Appropriate shoes are also a necessity. The best footwear is geared toward aerobics or cross training with a reinforced toe.

The surface is also important. You should avoid carpets and grassy areas, as these can cause a drag, which may increase the chances of injury. Concrete and asphalt should also be avoided, as these surfaces are too hard. The best surface is wood, such as a piece of plywood or an impact mat.

Stand with feet shoulder width apart. Knees should be slightly bent and elbows should be tucked in. Keep back straight and keep gaze straight ahead – not at your feet.

As you begin to spin the rope, you should only jump high enough to allow the rope to pass under your feet. (Jumping high only increases the chance of injury.) Stay on the balls of your feet as you land to provide greater absorption of shock and the dissipation of energy evenly over entire foot.

And never sacrifice form for speed! It is best to start slowly to perfect form and rhythm to enhance overall effectiveness.

Beginners who may not have the endurance to jump rope for an extended period of time can start by jumping for one minute then marching for one minute for a full ten minute cycle. Gradually increase jumping time until you can jump for the full ten minutes.

Jumping rope, while an excellent form of conditioning, has not been widely accepted due to its degree of difficulty and its boring repetitive nature. Even so, jumping rope or “rope skipping” is practiced on a competitive level world-wide!

Adding rope jumping to exercise routines can enhance overall fitness and endurance. Once perfecting basic rope jumping, to combat boredom try to vary foot patterns or jump backwards. Even attempting two rope revolutions to one jump can combat the repetition. If monotony is still a problem, there are a number of workout tapes available to learn freestyle moves and tricks. Even jumping to upbeat music can liven up routines.

So in exchange for thirty minutes per week, incorporating rope jumping into your current fitness routine can maximize overall wellness and strength. Plus the costs of this effective workout are minimal – only the cost of a good rope and adequate footwear!

Learning and incorporating jumping rope can add a little variety, the key to any successful workout routine!