You may have jumped rope on the playground or in gym class. Turn on the television at just the right time, and you might even see competitive rope jumping contests with individuals and teams doing acrobatic and trick jumps. But jumping rope can also be an effective way of working out at home, in the gym or almost anywhere.
Compact, Inexpensive, Portable
Jump ropes are a good solution for three of the most common reasons for not working out: They're compact, so you need very little space to store or use them; at the time of publication you can easily get a decent jump rope for $20 or less, so you don't need much money; and you can take your jump rope with you almost anywhere, inside or outside, even when you're traveling, so you can keep up on your workout schedule no matter how crazy your travel or work schedule gets.
High Impact
Because both feet leave the ground every time you hop over the rope, jumping rope is classified as a high-impact activity. If you're working out in an upstairs apartment or condo, check with your downstairs neighbors before starting an intense rope jumping program; depending on how well-built and insulated the building is, your jumping might bother them.
Weight-bearing impact can strengthen weak bones, but too much impact can damage overly weak bones and aggravate joint problems. If you're under a medical professional's care, ask whether jump roping is appropriate for you; otherwise, let any physical discomfort be your cue to make the smallest hops possible, minimizing impact, or switch to a lower-impact form of exercise.
Effectiveness
You don't have to do complicated moves to burn calories with your jump rope; just spin and jump fast enough to get slightly out of breath, or mostly out of breath, depending on your desired workout intensity. You could burn more than 1,000 calories per hour of jumping rope, depending on your body weight. Jumping rope also works most of the muscles of your lower body, albeit through a limited range of motion.
If you're bored by the idea of hopping in place for a full hour, break your workouts down into 10-minute or longer segments; they'll offer similar cumulative benefits to doing a single long workout. Because the jump rope is so portable, you can also exercise while watching your favorite television show, or do a few minutes of exercise during the commercials. And jumping rope is quiet, so you won't have to turn up the volume.
Variety
If you're willing to practice a few simple variations on the standard jump, it can provide a surprising amount of workout variety. Once you've mastered the two-foot hop, try hopping on one foot at a time, jogging in place with high knees, or skipping as you clear the rope. You can also alternate between fast spins paired with fast, small jumps, and slower spins paired with slow, high leaps. Or do double unders, swinging the rope twice beneath you for every big jump you make.
Member Comments