The jump rope adds an aerobic component to your workout while giving you the opportunity to relive your childhood. Not only does a jump rope get your heart pumping, the motion develops your coordination and body awareness. Exercising with a jump rope is an effective and inexpensive way to get in a quick workout.
Buy the Right Rope
The rope you choose affects the difficulty of your workout. For the best grip, choose a rope with foam handles so they don't slip when your hands get sweaty. The American Council on Exercise recommends lightweight ropes instead of heavy weighted ropes that are often difficult to control. Test out the jump ropes to find the most comfortable grip and a rope that allows for easy use and control. The length is also a consideration. When standing on the middle of the rope with one foot, the ends should reach up to about the middle of your chest. A rope that goes past your armpits is too long.
Watch Your Posture
For an effective workout, be aware of your posture as you jump the rope. Hold the grips lightly with elbows to your sides and shoulders relaxed. The motion of the rope comes from your hands and wrists so your shoulders and elbows should remain relatively stable throughout the workout. Keep a steady, even pace with the rope. Your body should stay straight with only a slight bed in the knees. You only need to jump about 1 inch off of the floor to clear the rope. The lower the jump, the less the impact on your joints.
Change the Routine
The basic jump gives you an effective workout, but variety in your jump-rope routine keeps your workout interesting. One simple variation is to twirl the rope backward. Vary how your feet land. Options include landing together, alternating which lands first in a skipping action or a scissors move with legs going forward and backward alternately. Another option is to move your whole body as you jump. Jump side to side in a slalom type movement or take the jumping on the go by running around the room as you jump rope.
Add Music an Scenery
A fast-paced playlist helps you keep your jump rope workout moving. The music keeps you energized and helps the workout pass faster. Another way to keep your workout interesting is to move outside. Take your jump rope along with you on a run and stop in the park to jump rope. This adds intensity to your run and gives you natural scenery for your jump roping.
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