Monday, January 18, 2021

Jump Rope As Part Of Your Workout.


Did you ever jump rope as a child?  I did but it was usually double dutch which involves two ropes being turned by two people and you had to time it just right to get in or out.  Very few of us jumped a single rope by ourselves because we associated as something done by boxers, not children but it is something one should check out as an adult.

First of all, it doesn't cost much to buy a jumprope for under $20 at your local sports place or via Amazon. A jump rope doesn't take much space, yet can provide a good cardio workout.  It is possible to burn off the same number of calories as a candy bar in a short 15 to 20 minute session.

Aside fro providing a great workout for the heart, it can strengthen both the upper and lower body, while allowing people to burn off calories.  Although it can cause stress on the knees and ankles, when done properly, it is lower impact than jogging.  

Using a jump rope for exercise improves your cardio vascular health while strengthening muscles that helps prevent injury.   Specifically, jumping rope strengthens the muscles around your ankles and improves muscles quality of the quads and your core,  Furthermore, this exercise also improves a person's coordination, agility, and balance.  In addition, it helps build bone density by loading the bones with the needed stress which helps prevent or decrease the chance of osteoporosis, fractures, and loss.

It is recommended that one does not jump rope on cement, asphalt, carpet, or grass because these surfaces can cause higher impact on joints or grab your shoes causing you to twist something.  It is better to jump on a wooden floor, piece of plywood, or an exercise impact mat for a safer workout.  One should use a good shoe such as one designed for training so it has sufficient padding.  Furthermore, look for a weighted rope so you can feel where it is and what is happening while decreasing the possibility of getting your feet tangled in it.  Another thing is to make sure the length of the rope isn't too long or too short.  The ideal length is based on standing in the middle of the rope so the ends reach your armpits or shoulders.  

As for actually jumping rope, it is important to use proper form.  First, use your wrists rather than your shoulders to power the rope otherwise you can tire yourself out too much.  Keep your elbows close to the body and relax your shoulders.  Second, land on your toes rather than your heels and don't jump more than one or two inches above the ground.  Try not to bounce before the jump so you don't double bounce.  You only want to do it once. Keeping the height of the jump to no more than two inches also ensures the bounce is from the ankles and feet rather than the knees. Third maintain a straight posture while engaging core muscles to improve your form.

You've got your mat, your rope, and your shoes, now what?  Start slowly and build stamina by incorporating it into your regular workout.  Begin with one to five minute sessions at first before working up to 15 minutes, then 20 and eventually 30 minutes.  Aim for three 30 minute sessions each week for the best results.   Don't forget change up your jumping routines to provide maximum results.  I need to a rope so I can take I with me when I travel because I don't always stay at hotels with exercise centers and I can't always walk.  Let me know what you think, I'd love to hear.  Have a great day.

No comments:

Post a Comment