With one of the most inexpensive pieces of exercise equipment — a jump rope — you can receive an excellent cardiovascular workout.
Jumping rope also helps you increase body awareness and hand and foot coordination. It can even improve your cognitive function according to ACE Fitness. Because there needs to be communication between your wrists, brain and legs, your nervous system is getting a workout too.
To keep a steady pace, get the most from your workout and avoid falling flat on your face, you need the correct jump rope length.
The correct length for a jump rope depends on your height.
Measure Your Height
The correct length for an individual jump rope depends on your height. When you stand on the middle of the jump rope and pull both ends up toward the sky, the tips of the rope should reach your armpits says NASA.
If the rope falls short of your armpits, the rope will not hit the ground as it passes under your feet when you jump. If the rope comes up well past your armpits, you may trip on the extra length and the rope may become tangled as you jump. You can easily adjust a rope's length, but it even easier to buy one that's made especially for you.
Read more: How Much Should I Jump Rope a Day?
Follow a Height Chart
While the way you jump can affect the rope length needed, in general, you can follow a basic chart to determine the correct jump rope length for your height. Someone who's less than 4 feet, 9 inches tall uses a 7-foot jump rope.
If you're over 4 feet, 9 inches, but under 5 feet, 3 inches, use an 8-foot rope. A 9-foot rope fits someone 5 feet, 4 inches tall to 5 feet, 8 inches tall. If you're between 5 feet, 9 inches and 6 feet, 6 inches, a 10-foot rope should work. You'll need an 11-foot rope if you're taller than 6 feet, 6 inches.
Double Dutch Ropes
For group play with two rope turners, you need a long rope or two long ropes of equal length to jump double Dutch. The standard long rope for one jumper is 12 feet. For up to two jumpers, use a 14-foot rope. For up to three jumpers, you need a 16-foot rope. A 20-foot rope fits up to four jumpers. For more than four jumpers, you need a rope that's at least 24 feet. Long ropes reach lengths of 36 feet.
Types of Ropes
In addition to the length, the type of rope you use affects how well and how fast you will jump, according to the British Rope Skipping Association. Schools generally equip students with speed ropes and segmented ropes. As the name suggests, speed ropes give you the fastest jump.
Often used by boxers, leather ropes are the second-fastest ropes, but sting at high speeds. For the most versatile rope, use a segmented rope, also called a beaded rope, because it is light and it keeps its shape well. Weighted jump ropes help provide a more intense workout.