Jumping rope is a great exercise for those who need to improve their heart health or lose weight. This exercise raises the heart rate quickly and burns calories fast. It doesn't require a lot of space and is great for those on a budget because the only equipment required is a jump rope.
Benefits
Jumping rope boosts your heart rate, which makes your heart stronger. This exercise works your entire body and raises your heart rate quickly. Jumping rope raises your heart rate two to three times faster than other exercises, according to Buddy Lee, Olympic wrestler and two-time Marine Corps athlete of the year. This means jumping rope helps your heart quicker than other exercises. Jumping rope doesn't build muscles, but it does tone and shape muscles by working the legs, triceps, shoulders and core. You can work your core more by holding in your stomach.
Getting Started
If you are out of shape, start with a less intense workout such as walking or jogging. When you begin jumping, don't push yourself too hard. Only jump a few inches off the ground and land gently. Start with a short jumping session and build up to five to 10 minutes of continuous jumping. According to Lee, 10 minutes of jumping rope can have the same benefits of a 30 minute jog.
Cautions
Jumping rope is an intense workout. So, if you are out of shape or have heart issues, consult your doctor before beginning a jump rope program. Also, it is a high-impact activity. Jumping puts a lot of pressure on your body and you jar your bones with each landing. So, if you have an injury or pre-existing condition that prevents you from doing high-impact activities, jumping rope probably isn't for you. Make sure you wear shoes with a lot of support and jump on an even surface that has some give such as a basketball court.
Sample Program
This 10-minute program will burn 100 calories. For the first minute, turn the rope and jump over it on each turn, keeping your feet together. For the second minute, run in place as you turn the rope. For the third minute, drop the rope and do jumping jacks. For the fourth minute, jump over the rope by lifting one leg at a time in a knee lift. For the fifth minute, jump from side to side with your feet together as your jump over the rope. For the sixth minute, do single jumps as you turn the rope. Run in place during the seventh minute and do jumping jacks during the eighth. For the ninth minute, jump with your heels out and bring your knees up. During the last minute, jump high enough so that you can pass the rope under your feet twice before landing each jump.
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