Why Jumping Rope is Good For You

Hello!  Hope everyone’s having a good day.  Today I’d like to discuss why jumping rope is good for you.  Jumping rope is one of the most overlooked exercises in fitness.  Yet, it’s very easy to learn and effective in many ways.

Why Jumping Rope is Good For You

You can get a great cardiorespiratory and strength conditioning workout at the same time.

Jumping rope can be used in between exercises during a workout, or it can also be used as a workout by itself if you do it long enough.

Preparation

Let me start off by saying if you have knee or ankle problems, please see a physician to get cleared before jumping rope.  Wearing comfortable shoes with good foot and ankle support and strong cushioning for the balls of your feet is very important.  For more on comfortable fitness shoes and attire please see my Reviews page here.

To check for proper size of the rope stand in the middle of it.  The handles should come up to your armpits.  If the rope is too long you can cut or tie it to the proper length.  Conversely, if it’s too short you should use a different rope.  Also, it’s good to use one with foam handles, this way if your hands sweat you can still have a good grip.

It’s best to start with a regular rope first.  As time goes on you can progress up to a weighted rope when you’re ready.  Your body position before starting should be with your elbows close to your body, your back straight, and your head up.

Technique

When you’re jumping, the rope shouldn’t come more than one inch off the floor.  If you’re just starting out, it’s best to land with both feet on the ground at the same time.  Once you feel proficient at it, you can change things up a bit and alternate landing with one foot on the ground to challenge yourself.

Later on if you want to do an even more advanced move, you can shuffle laterally to the side while jumping.  You can also start to jump a little higher off the ground when you feel you have it down pretty good.

Make sure you land on your toes while jumping and not your heels.  This decelerates the force of the impact when landing and lessens the stress on your knee and ankle joints.  You want to land softly and not like Frankenstein.  You can also play music to help you get in a good rhythm. However, you may want to stay away from anything with too slow of a tempo.

Duration

When you’re first jumping rope 15 seconds at a time is a good starting point.  You can do sets of 15 seconds and then take a break for a minute or two before jumping again.  As you get more practice you can increase the sets to 30 seconds at a time, 45 seconds, and so on.

Eventually, you want to try and do it long enough to hit your Target Heart Rate.  Your Target Heart Rate starting out should be 60% of your Max Heart Rate which is 220 minus your age.  For example, if you’re 40 years old, you would take 220 minus 40 which is 180.  Then 60% of 180 would put your Target Hear rate at 108.

That’s how fast your heart should be beating while jumping.  One bit of information to give you as a goal is this.  10 minutes of jumping rope is equal to about 30 minutes of jogging at an 8 minute mile pace.

Benefits

1. Cardiorespiratory System – Your heart and lungs are very much involved with the movements making them both stronger.

2. Coordination and Balance – It’s great for hand and feet coordination.  If you progress up to doing it with one foot it’s challenging for your balance.

3. Strength – Your upper body muscles such as your shoulders and forearms are involved.  This way it’s more of a total body workout and doesn’t just strengthen your legs.

4. Joints – Your feet and ankle joints become stronger.  Remember to land on your toes and not your heels like I mentioned earlier.

5. Bone Density – Studies have shown that jumping rope helps improve bone marrow and strengthen bone density.  This helps in preventing osteoporosis.

6. Brain Function – Since your nervous system is involved with coordination more neurons are activated.  This helps lead to better overall cognitive functioning.

7. Fun – Jumping rope can be a fun way to break up the monotony of regular exercise.  It’s also a good way to get your kids active if you have them.  A lot of kids like jumping rope so they can do it with you and maybe even show you some tips.  It’s a great way for them to do something healthy and get away from the tablets and cell phones for a while.

Why Jumping Rope is Good For You

8. Caloric Burn – Jumping rope burns more calories than many other traditional cardio exercises.

9. Inexpensive – Jump ropes are pretty inexpensive and you can get them at most department stores.

They’re also very mobile and easy to travel with since they don’t take up a lot of space.

Summary – Jumping rope is excellent exercise for your cardio system, balance, and strength.  You may not be very good at it in the beginning, but stick with it and you should improve over time.  Many coordination and balance exercises take time to get proficient at, so don’t feel bad if it takes a while to get the hang of it.

The more you do it, the more you’ll notice that you can go for longer periods of time.  This is because your cardiorespiratory system and endurance gets stronger.  So don’t give up and you’ll definitely reap the benefits of it later.

For more information on jumping rope and how it can help your fitness, you can visit jumpropeinstitute.com for great insight.  What are your experiences with jumping rope? Feel free to share them in the comments section.  Or, if you have any general comments or questions please let me know and I’ll be glad to get back to you.  Thanks for reading and happy jumping!

Jon


 

6 thoughts on “Why Jumping Rope is Good For You”

  1. I always thought that jumping rope was for school girls back in my younger days, and also boxers!

    I have used a skipping rope before, and it sure gives a good body workout 🙂 However, now I do actually have a sprained ankle that’s taking far too long to recover, so I would definitely have to seek some sports massage therapy before even attempting to jump the rope again. 🙁

    Thanks for sharing the technique and also the many great benefits to jumping rope. This is an excercise I will start up once my ankle has fully recovered.

    Neil

    1. Hi Neil,

      I used to think the same thing about jumping rope before I became a trainer and learned its many benefits. I hope you recover from your ankle injury soon. Thanks for your great input!

      Jon

  2. I am going to buy a jump rope now thanks to your article. What great information and motivation. I was very interested in when you said 10 mintues of jumping rope is almost like 30 mintues of jogging. What a fast result. So much in life is like that, back to the basics. You learn to skip rope in grade 1 or sooner and just forget about it. No need to complicate things, just do what you know and get active. Thanks!

    1. Hi Michael,

      I’m glad you found the article helpful, and yes jumping rope does give you a fairly fast result when it comes to cardio. It’s one of the best cardiorespiratory exercises you can do. Thanks for your comment!

      Jon

  3. Jumping rope is kinda my childhood thing, l haven’t played it since in primary school!!
    I never know about there are so much benefits that jumping rope brings, cuz it looks like a game rather than a sport! If it is good for weight loss, i’ll add it to my workout routine. Do you know how much calories are burned if i doing it for 5 mins?

    Anyway, thanks so much!

    Shailie

    1. Hi Shaile,

      On average you can burn about 10 calories a minute from jumping rope, so doing it for 5 minutes would burn about 50 calories. Yes, it does kind of look like a game and I think that’s one of the biggest reasons it’s more fun than traditional exercise. Thanks for stopping by and have a great day!

      Jon

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