If you haven't handled a jump rope since the days of pigtails and cooties, you might want to give it another try. Working out with a jump rope is great aerobic exercise, according to ACE, the website for the American Council of Exercise. However, if you want to work your upper body as well as your lower body and are considering a weighted jump rope, there are some safety considerations you should be aware of.
About Weighted Jump Ropes
Weighted jump ropes are inexpensive and provide a full-body workout. Ropes vary in weight from about half a pound to 3 lbs. As of early 2011, weighted jump ropes cost between $20 and $45, making this a piece of fitness equipment that won't break the bank.
General Safety
For a fun, safe workout, start by choosing a rope that fits your body. To size your rope, ACE recommends, step on the exact middle of the rope. Handles should be about chest-height when fully extended. ACE also recommends choosing a rope with foam handles, which prevents slippage if your hands get sweaty. Use your rope in an area free from hazards, such as furniture or anything you might trip over.
Preventing Musculoskeletal Injuries
Jumping rope is a high-impact aerobic activity; thus, it's not the best choice for everyone. The Consumer Reports website, Health.org, states that using a jump rope, weighted or not, can exacerbate knee problems or cause compression fractures for those who suffer from osteoporosis. An in-depth report in the health section of "The New York Times" online recommends working out on a surface with some give, in order to reduce strain on your joints.
Considerations
You may want to use a standard, light rope instead of a weighted one. ACE reports many fitness enthusiasts find a weighted rope too cumbersome to use effectively. If you decide to let your children use jump ropes, supervise them and make sure they do not attach weighted or unweighted ropes to jungle gyms or play sets, to avoid risk of strangulation, according to the Consumer Product Safety Commission.
Member Comments