I’m seeing more and more people jumping rope at the gym and it turns out that they are onto something…
That something is burning calories for a good Cardio / Endurance workout. Jumping rope for 10 minutes can burn 100 calories. That’s a lot of calories for just 10 minutes! I’ve read a few variations to this claim, and your weight will impact the amount of calories burned, but the bottom line is a good high-calorie Cardio workout and more…
The jump rope is, to many people, the best exercise equipment they own and may well be the cheapest. You see it everywhere. In American it’s known as Jump Rope and in Europe it’s called Rope Skipping and it’s so popular it’s an Olympic event. Not quite the jump rope we did in the playground growing up.
If you haven’t been doing endurance exercises lately, you’ll want to start slowly. Do a minute or more 2-3 days a week and build over time. The same rules apply as with any other Endurance exercises – don’t skip the warm up and cool down. [Read More about Endurance Exercises…]
And unless you have knee problems or concerns that you should discuss first with your Dr, jumping rope will strengthen your knees when performed over time.
Equipment You Need:
- Gym Mat – not too thick
- Rope – should be sturdy so try a plastic beaded or segmented rope for best results (if it’s too lightweight it may tangle).
- Sneakers – check that there is cushioning for the balls of your feet
- Rope Sizing – step on the center of the rope – a good fitting rope comes up to your chest or armpit.
Tips and Techniques
The great thing about rope jumping is that you don’t need a lot of special gear or detailed instructions to stay fit. You can jump almost anywhere that you have room to swing the rope over your head without hitting anything.
Have fun – think about those childhood memories and keep your form. It’s an exercise you can do to music.
How to Jump Rope:
Stand on a gym mat or soft surface (not too soft that you lose your footing ). Do not do this on concrete or other hard surface. Feel free to jump barefoot, but if you feel pain you’ll want to wear a good pair of aerobic or cross-training shoes to absorb the impact on the balls of your feet.
Grab a rope handle in each hand with the rope on the ground behind your feet.
Begin exercises by swinging the rope up and over your head and then begin to jump up off the ground with both feet as the rope begins to reach your feet. Keep swinging the rope around your head and repeat.
What it does:
The jump rope is a cardiovascular and calisthenics exercise that primarily targets the calves and to a lesser degree the chest, shoulders, biceps, forearms, quads, triceps, glutes, and hamstrings.
Jump Rope also improves your agility, hand-to-eye coordination and balance – you’ll feel more steady on your feet. It is also a good exercise for building stronger bones.
Beginners: 5 – 15 minute sessions, 3-4 times per week.
Tip: when you first begin don’t get discouraged if you have to stop after a few minutes. Take it slow at first, jog in place, then start jumping again. The important thing is to stick with it for several sessions a week.
Experienced: 20 – 40 minute sessions, 3-4 times per week.
Don’t get bored – there are many different jump rope variations that you can try out that may require different types of jump rope equipment or maybe even require no equipment at all.
See you on the Playground!
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