Jump Rope Fitness

How to get fit without really trying

In today's busy world, everyone's looking for an exercise routine they can follow without a ton of time or equipment required.  Workouts like running or bicycling are great, but it's not always easy to find the space you need-and sometimes the weather doesn't cooperate.  While there are all sorts of exercises out there, often people overlook one of the simplest ones-the jump rope.

Jump rope is considered a child's activity by many people, so they never consider it for their own workout needs.  Athletes, however, often use jump ropes to warm up before events, since it's a great way to stretch your muscles and get your heart rate going.  If used correctly, a jump rope can be an extremely effective addition to your exercise routine.

What jumping rope can do for you

Jumping rope can assist in developing agility, balance, and coordination.  Depending on the type of jumping you're doing and how hard you're pushing yourself, jumping rope can count as a cardiovascular activity.  It elevates your heart rate and gets your lungs working, resulting in a fat-burning workout. 

Jumping rope also improves strength and muscle tone.  Recent studies have shown that high impact activities like jumping can even strengthen and repair your bones, resulting in a healthier body overall.

How to jump rope for fitness

Once you get the hang of it, a jump rope is simple to use.  As you get more advanced, you can try fancier jumps and tricks to get your body working harder.  Regardless of what type of jumping you're doing, there are a few things to remember.

Have the right equipment. This one is simple.  All you need is a comfortable pair of shoes, and a jump rope.  Your shoes should fit well and provide ankle and arch support if possible- running shoes are a great choice.  Your rope should be heavy enough to swing effectively, and long enough to reach your armpits if you put one foot on the center of the rope while resting it on the ground.

Warm up before you begin. Even though jump rope can be used as a warm-up for more strenuous activities, it's a good idea to get your blood moving before you start to jump.  A minute or two of jogging in place should suffice.

Use the balls of your feet. Push off and land lightly on the balls of your feet.  This eases wear and tear on your joints and allows your muscles to absorb the full effect.

Concentrate on the rhythm. You might find it a little tricky to jump rope at first.  Most beginners tend to turn the rope too fast and think about the jump ahead instead of the one they're on.  Listen for the sound of the rope touching the ground and your feet touching after it, and develop a constant beat in your head.  Remember to breathe in time with your jumps and look straight ahead instead of at your feet.

Off and jumping

It might take a little practice, but before you know it you'll be jumping rope with ease.  The key is to relax and have fun.  Once you get into the swing of jumping rope, you may even forget that you're exercising.

More information on jump ropes