According to the International Sports Conditioning Association (ISCA) jumping rope is an excellent aerobic and anaerobic exercise. It can be an efficient training method for burning calories and improving body composition and is a total body workout. It can also improve athletic skills including balance, agility and stamina. Best of all, it can be done in a short time (15 to 20 minutes) for an efficient workout. Jump roping is a cheap, easy, do-anywhere exercise for people of most shapes, ages and styles.
Step 1
Stand on the rope with both feet close together and grab both ends of the rope holding it up to your arm pits. Cut off excess rope that is above your arm pits.
Step 2
Create the handles with the aluminum pipe. Saw the 10-inch piece of aluminum piping into two, 5-inch pieces. Sand or grind off any sharp or rough edges. You may want to have a shop do this cutting and sanding to make sure you don't have sharp handles.
Step 3
Slide the two, 5-inch pieces of aluminum piping over the ends of the rope.
Step 4
Slide one washer after the handles on each end of the rope. Tie a knot in the end of each rope after the handles and washers to secure them. Fray the end of the rope and then burn it to form a stopping point for the knot to hold.
Tips and Warnings
- For a jump rope that swings faster, use plastic covered cable. For a more demanding workout try making a heavy rope with thicker plastic covered cable or purchase heavier piping (for example, steel piping) for the handles. Be certain that your washers fit just barely over the size of rope you are using and that they are just slightly larger than the piping you are using for your handles. The washers help to keep the handles from slipping off the rope.
Things You'll Need
- 10 inch braided polyester rope (climbing rope)
- 10 inches of 1-inch diameter aluminum pipe
- Sandpaper
- Metal hand saw
- Flame source
- 2 non-galvanized steel washers (over 1-inch outer diameter)
- Scissors
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