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Use a Jump Rope for an Inexpensive and Portable Workout

Jumping rope is a fast portable way to build fitness

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Updated February 11, 2014

Jumping Rope Workouts

Jumping Rope Workouts

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A jump rope can be one of the most cost-effective ways to add high-intensity cardiovascular fitness to your workout routine. If you want an inexpensive and efficient workout, the jump rope might be the ultimate "must have" piece of fitness equipment. When done properly, jumping rope can improve cardiovascular fitness, improve balance and agility, increase muscular strength and endurance, and burn calories.

Personally, I use a jump rope during my interval training sessions to keep my heart rate elevated and let my muscles rest in between weight lifting intervals. I can easily bring it with me when traveling and, combining its use with simple body weight exercises, I have a dependable and portable exercise routine anywhere I end up.

Benefits of Jump Roping

You may think the jump rope is simply a childhood toy, but jumping rope is a medium-impact exercise with many benefits:
  • Improves Balance, Agility and Coordination
    Original jump rope workouts were usually done in boxing gyms. Boxers still use rope jumping to build stamina and foot speed. The various foot movement patterns they use demand coordination, agility and quick reflexes. Some of these variations include one leg jumping and double unders (for each jump, you spin the rope around twice) to add difficulty.

  • High Calorie Burner
    Depending on your skill level and your jumping rate, you can burn from 10 to 15 calories a minute by jumping rope. Faster rope jumpers can burn calories at a rate similar to running.

  • Builds Fitness Fast
    Rope jumping can be demanding and is a great addition to an interval training or cross training routine. Consider adding rope jumping for 30 to 90 seconds in between other exercise sets. One idea is to use rope jumping after each weight lifting set or other circuit exercise. This creates an efficient whole-body workout that incorporates both cardiovascular endurance and muscular strength in one session.

Precautions

If you have high blood pressure, rope jumping may not be the best exercise choice for you. The downward arm position may reduce the blood flow back to the heart which may further increase blood pressure. If you have hypertension, discuss the risks of using a jump rope with your doctor before you start exercise.

Rope Jumping: Getting Started

Think you're ready to give it a go? Here, the basics on what you need to know and do:

Choose a Jump Rope
Jump ropes are available in all sorts of materials and with a variety of high-tech handles. Some of these materials help jump ropes turn faster with a smooth motion; some options even have a swivel action between the cords and handles. The rope you buy should be comfortable to hold and have a smooth spin.
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Weighted jump ropes may help develop upper body muscle tone and endurance. These ropes are not for beginners, and they aren't necessary for those who want an agility workout. If you do buy a weighted rope, be sure the weight is in the rope rather than the handles to avoid straining the wrists, elbows and shoulders.

Size your jump rope by standing on the center of the rope and pulling the handles up along your sides. For beginners, the handles should just reach your armpits. As you become more skilled and fit, you may shorten your jump rope. A shorter rope will turn faster, forcing you to jump more.

Jump Rope Technique
As with any exercise, using proper technique helps ensure a more safe and effective workout.

  • Good jumping form includes keeping your shoulders relaxed and elbows in and slightly bent.
  • You should have very few upper body movements.
  • Most of the turning power and motion should come from your wrists, not your arms.
  • While jumping, keep your knees slightly bent. Bounce softly up and down on the toes. Your feet should leave the floor just enough to allow the rope to pass under.
  • Land softly on the balls of the feet to avoid knee injuries.
  • Don't jump high or land hard.
  • Use a jumping surface that is smooth, free of obstacles and forgiving. Wood, a sports court or a rubberized mat are best. Never jump on concrete.
  • Have patience and start slowly.

Warm Up Before Jumping Rope
Before you begin jump roping, do a gentle, 5 to 10-minute warm-up. This can include walking or jogging in place, or even slow tempo rope jumping.

Gradually Increase Time and Intensity
Jumping rope can be a relatively intense, high-level exercise. Be sure to start slowly and increase gradually. You might try about 3, 30-second sets at the end of your usual workout for the first week. Depending upon your current fitness level, you may feel nothing or some slight soreness in the calf muscles. This can help you determine how much to do on your next jump rope session. Gradually increase the number of sets you perform, or the duration for which you perform them, over several weeks until you work up to about ten minutes of continuous rope jumping.

Stretching After Jumping Rope
A good cool down and stretching session after jumping rope is helpful to gradually reduce your heart rate and relax your muscles. The standing calf stretch is one of the recommended stretches after a jump rope session.

Jump Rope Sample Workouts

Rope jumping is a sport, and there are a wide variety of variations of workouts. Here are some of the more popular combinations:
  • Double foot jump -- This is the basic jump. Both feet take off from the ground slightly and land together.

  • Alternate foot jump -- This uses a skipping type of step, and you land more prominently on one foot after each rope spin.

  • Running step -- A slight jog is incorporated while jumping over the rope.

  • High step -- A moderate pace with a high knee lift will increase intensity.

  • Cross step -- While in the air during the jump phase, cross your lower legs and land with legs crossed. Continue to switch with each jump.

  • Side-to-side -- Alternate landing areas from left to right.

If you're interested in a list and descriptions of sports-specific training jumps, I recommend referencing Buddy Lee's Sports Specific Jump Rope Training Techniques. A book of these techniques, "Buddy Lee's Jump Rope Training," is also available.
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Source

The Jump Rope Institute, Hyperformance Jump Rope Training A-Z, www.jumpropeinstitute.com, 2002.

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