The Benefits of Jumping Rope
By Anna Sandwell
It can be done just about anywhere without anything more than a good jump rope and cross training shoes. If you’re looking to rev up your exercise program, consider adding a couple of days or jumping rope to your regime.
Jump Rope Tips
1). Overall fitness benefits to jumping rope
A 150 lbs person burns approximately 13 calories per min when jumping at a leisurely pace of 120 RPM (revolutions per minute). It is a total body activity that engages almost every muscle of the body. It helps develop speed, quickness, agility, balance, coordination, BONE DENSITY, aerobic and anaerobic conditioning while toning and trimming the buttocks, tummy and waistline.
2). Jumping rope compared to other forms of exercise
Rope jumping is one of the most efficient ways to develop cardiovascular fitness because it is a total body movement. In fact, 10 minutes of jumping at 120 RPM provides the same cardiovascular benefits as 30 minutes of jogging.
Jumping rope for 10 minutes at 120 RPM produces the same cardiovascular fitness as the following activities:
Activity / Time
Cycling 2 miles in 6 minutes
Handball 20 minutes
Jogging 30 minutes at a moderate pace
Running 1 mile in 12 minutes
Swimming 720 yards in 12 minutes
Tennis 2 sets
3). Type of equipment
Wear cross training shoes with good forefoot padding, since you are landing on the balls of your feet when jumping correctly. For the best training effect and learning curve, use a PVC speed rope that is aerodynamic, adjustable for your height, and easy to turn. Also be sure to choose a good surface with equal give and rebound, such as a wooden or rubberized floor.
4). Length of rope
If you are a beginner, stand on the center of the rope with one foot. The tip of the handles should reach to your shoulders. This is the standard length. When jumping with the rope, look straight ahead, keep your body upright, arms close to sides and elbows at a 90 degree angle while making small circles with wrists. Jump only high enough to clear the rope (3/4” off the surface). The rope should barely skim the surface while jumping. At this measurement the rope should clear the head by approximately 12 inches. If the rope smacks into the surface, your rope is too long and you will need to shorten it.
If you are an intermediate to advanced jumper, you will want to use a shorter rope, as it will turn faster. Measure the rope to your underarm instead. Stand on the center of the rope with one foot. The tip of the handles should reach to your underarm. For more advanced jumpers, try the upper chest measurement. Stand on the center of the rope with one foot. The tip of the handles should reach to your upper chest.
5. Learning the proper technique and form
I recommend Buddy Lee’s Jump Rope Training book and DVD at www.buddyleejumpropes.com. They break rope jumping down into a system that teaches the biomechanics, basic techniques and programs for easy learning and to help you develop correct form while maximizing the benefits of rope jumping. This is sure to get you off to a jumping start. Also check out this site for more information regarding jump rope classes offered at select Gold’s Gyms.
Buddy Lee’s Jump Rope Institute recommends learning rope jumping through a system that teaches you step by step how to jump the correct way. A combination of quality equipment and programs can help motivate you every step of the way to keep you jumping your way into maximum fitness and the winning difference! Rope to success!
Anna Sandwall is Vice President for the Jump Rope Institute and Jump Rope Technology, Inc.
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