By Lyja Levas
Looking for an exercise that is great for your heart, strengthens the upper and lower body and burns a lot of calories in a short amount of time? If so, jumping rope is for you! (Note, if you are prone to fractures or have a family history of osteoporosis, you may want to check with your physician first if jumping rope is an appropriate activity.)
Jumping rope has numerous benefits:
1) It’s a great calorie burner! The Science Daily equates ten minutes of jumping rope to running an eight-minute mile.
2) It’s inexpensive and portable. A jump rope costs less than $20 and can easily fit into a gym bag.
3) It increases bone density which minimizes the risk of developing osteoporosis. According to a research study by Dr. Daniel W. Barry, a professor of medicine at the University of Colorado, “the best exercise to improve bone density is simply jumping up and down.”
4) It boosts your coordination and concentration. It takes full mental focus to jump rope properly!
Before you get started:
1) Find a rope. To determine an appropriate rope length, place one foot on the center of the rope and pull the handles up the sides of your body. The handles should be at armpit level. If the handles extend beyond your shoulders, the rope is too long. Rope material is based on preference, however, beginners would benefit from using a rope that has more weight to it (like a beaded plastic rope), since it holds its shape and is easier to control.
2) Dress appropriately. Proper shoes are a must. Since this activity is done on the balls of your feet, cross-training shoes with sufficient forefoot padding is ideal.
3) Find a good place to jump. Choose a surface that will absorb impact and has some “give.” Avoid jumping on hard surfaces such as concrete or tile. Make sure you have sufficient space on all sides, including overhead space.
Key things to remember when jumping:
1) Maintain an upright posture. Your body should stay tall and your eye gaze forward.
2) Relax your shoulders and keep your elbows by your sides. Rotate the rope by making small circles with your wrists.
3) Move efficiently. Jump only high enough to clear the rope under your feet, approximately one inch off the ground.
4) Land lightly on the balls of your feet. Your heels should not touch the ground when jumping rope.
Like any activity, jumping rope takes practice. Start slow (slower rope speed and/or shorter jumping intervals) and be patient. Before you know it, you will be able to increase your speed and endure longer training intervals. Happy jumping!
Resources:
Solomon, Sara (December 13, 2016). Jump in: Melt fat fast with jump training circuit. Retrieved from http://www.bodybuilding.com/content/jump-in-melt-fat-fast-with-jump-rope-circuit.html
Skarnulis, Leanna (2002). Skipping rope doesn’t skip workout. Retrieved from
http://www.webmd.com/fitness-exercise/features/skipping-rope-doesnt-skip-workout
Berman, Logan (December 17, 2016). The benefits of jump rope.
About the Author:
As the Group Exercise Coordinator for BaySport, Lyja provides support to the group exercise instructors, on-site managers and client liaisons. She joined BaySport over 13 years ago as a group exercise instructor, and still enjoys teaching classes today.
