A jump rope is a children’s toy you’ll want to keep when you’re older. It provides an excellent workout even if you are pressed for time or on the go. Learn how to jump rope safely and how to get started.
Advantages of Jumping Rope
1. Take use of the adaptability. This piece of exercise equipment is inexpensive, portable, and small. It will probably fit in a compact bag or a studio apartment and will cost less than $20.
2. Works out your entire body. You can target both your upper and lower body in a single session. You’ll also gain cardiovascular fitness. Skipping rope helps to build various muscle groups in your legs, hands, and wrists, which can help you perform better.
3. Works on your coordination. Improve your hand-eye coordination and fine motor abilities. You will soon be able to perform any physical task better, and training this type of mental concentration will keep you from being bored.
4. Increases your calorie burn. According to the National Institute of Health, moderately paced skipping can burn 750 calories or more per hour. That is more than any other activity, including jogging and bicycling!
Precautions for Safety
1. Consult your doctor. Consult your doctor before beginning any high-intensity activity, especially if you’re over 45 or have been sedentary for a long time. In the early phases of injury, skipping rope may also need to be avoided until your joints are strong enough to withstand it.
2. Keep an eye on your heart rate. Understanding your desired heart rate allows you to burn fat more efficiently while avoiding injuries. Subtraction of your age from 220 yields your maximal heart rate. For the most difficult part of your workout, aim for 75 to 85 percent of that figure.
3. Select the appropriate rope for you. When you stand in the middle of a rope, it should be long enough to reach your armpits. Many novices like beaded ropes, but plastic, leather, and nylon are also viable options.
4. Put on appropriate footwear. Purchase shock-absorbing shoes. Aerobic or cross-training shoes with plenty of padding are good.
5. Remain on safe surfaces. Rubber matting and wood absorb impact better than concrete or asphalt. Avoid skipping rope on carpets since your shoe may become stuck and cause an ankle injury.
Important Jump Rope Workout Techniques
1. Begin gradually. Many people are awkward at first. Until you’re ready to bring it all together, try practicing the routines without a rope or focusing on your arms and feet independently.
2. Perform interval training. Alternate between vigorous jumping and softer exercises. Gradually increase the intensity as your capacity grows. When you’re tired, swing the rope by your side while keeping your feet on the floor or march in place.
3. Warm up and cool down. Warm-up and cool down for a few minutes before and after each workout to condition your heart and avoid dizziness. Finish with static stretches to improve flexibility.
4. Use proper technique. Proper form protects your joints by reducing impact. Lift yourself only one to two inches off the floor, keeping the rope close to your feet. Only the balls of your feet should make contact with the floor. As you turn the rope with your wrists and forearms, keep your elbows close to your sides.
Jumping rope is a great activity that works out your entire body. If you have any concerns, consult your doctor.