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Jumping Rope

Jumping rope or rope skipping conjures up memories of childhood when we used to find great fun indulging in it. So, it is nice to think that this childhood game can actually thin us down. Not only is it good exercise, rope jumping rope helps develop agility, balance and coordination, besides cardiovascular and muscular endurance and maintain or build healthy bones.

Add to that the ease of getting started on it"a good pair of shoes with adequate cushioning and a rope and you’ll see there’s no reason why you shouldn’t start jumping rope.

Your objective in choosing jumping rope will tell you how long and often you should jump rope. This is a high impact, high intensity activity, so if you have health problems, consult your doctor before investing in a rope.

If you want to build good coordination and agility, do short spells of jumping, but if you want to make it part of your aerobic routine, combine it with other activities such as walking, biking or running.

Getting started:

Get yourself a good pair of athletic shoes with cushioning against twisting your ankles and minimal wear and tear on your feet and joints. The rope should neither be heavy enough to maintain a steady rhythm and long enough for the two ends to reach your armpits when you stand midway between the rope.

To begin, first warm up. Increase your heart rate and warm up your muscles by doing a bit of spot jogging for about five minutes. Stand straight with your shoulders pulled back and your stomach muscles pulled in but relaxed when you jump.

Look straight, not at your feet, bend your knees and relax your arms by your side. Now, start jumping rope. Take care to see that you land on the balls of your feet so that your muscles take the impact along with your joints.

Don’t concentrate on jumping high or kick your feet up behind you. Instead, concentrate on developing rhythm by listening to the sound of the rope making contact with the ground and jumping over it lightly.

Since jumping rope is a high intensity exercise, you can begin by alternating this with spot marching. Jump for a minute and then march in place for another until you complete a 10 minute- program.

Benefits of jumping rope: jumping rope or rope skipping can benefit you by improving your heart and lung health. Do it three to five times a week for about 12-20 minutes. Try to do about 130 revolutions per minute this will be equal to running at 6 miles per hour or cycling at 12 miles per hour. In fact, doing 10 minutes of rope skipping is equal to a one-mile run.

With jumping rope, you can burn 1000 calories per hour, besides also toning your muscles all over the body, and developing long and lean muscles in all the major muscle groups.

If you don’t have the time to do a regular aerobic workout, rope jumping is the perfect solution to the little time you have. It is also a great cross-training exercise for those who have already reached a workout plateau. Besides, it is convenient since you can do it at home; it is inexpensive to buy.

And, you can do it with the family too.