Jumping Rope for Exercise
Jumping rope is one of the most effective cardiovascular workouts and can easily be done at your home or the gym. In fact, jumping rope can burn more calories in one hour than other popular cardio activities like walking, jogging, cycling, or rowing. It’s time to rethink your childhood memories of jumping rope just for fun and start adding a jump rope to your workout routine. From information on the benefits of jumping rope and the muscles it works to the different types of jump ropes in the fitness industry, our guide has just what you need to get started jumping rope for fitness.
Benefits of Jumping Rope
If you’re on the fence about jumping rope as a cardio workout, the extensive list of benefits paired with all the muscles it targets may help convince you it’s time to start. Aside from burning a large amount of calories in a short amount of time, jumping rope is incredibly good for your cardiovascular health. Jumping rope three days a week for 15 minutes increases your heart, lung, and bone health. A second major benefit is improving coordination and focus. Since jumping rope helps strengthen the muscles around your ankles and within your feet, a third benefit of jumping rope is decreasing foot and ankle injuries. The benefits of jumping rope don’t end there— jumping rope works and tones multiple muscle groups including your forearms, shoulders, glutes, hamstrings, quadriceps, and calves.
Types of Jump Ropes
Surprisingly, there are several different types of jump ropes to choose from when looking for a fitness jump rope, so it’s important to know which one works best for you and your fitness goals. If you’re looking for the best jump rope for beginners, it’s best not to worry about the type, but rather focus on choosing a jump rope that’s comfortable. Look for a jump rope that has comfortable handles and a thicker cable made from plastic or PVC.
For those looking for speed, you’ll want to look into jump ropes classified as speed jump ropes as these tend to have thinner cables that make doing tricks and double unders easier. With the increasing popularity of CrossFit, many people also refer to these jump ropes as CrossFit jump ropes. For athletes looking to strengthen their shoulders while still getting a cardio workout, a weighted jump rope is best. These weighted jump ropes can range from one to six pounds. Segmented ropes, also known as beaded jump ropes, are great for rhythmic work as they make a sound when hitting the ground.
Knowing where you’re planning on jumping rope is also a factor when determining which type of jump rope is best. If you do most of your jumping indoors, you don’t have to worry about the durability of the rope as much. In contrast, jumping rope outdoors requires a durable rope made from leather, plastic, or beads.
How to Size a Jump Rope
For success while jumping rope, you need to make sure your jump rope is the correct size. To do this, stand in the middle of your jump rope and pull the handles vertically. The ends of the cables should hit right at your armpits.
Tips for Jumping Rope
Keep in mind these simple tips to prevent getting tangled up during your workout.
- Your core is important for stabilization. Make sure to keep your core engaged and chest up.
- Hug your arms close to your body. If you keep your arms too wide, you’ll shorten the length of your jump rope causing you to trip over your rope. Plus, turn the rope at your wrists rather than using your full arms.
- Keep your gaze forward rather than looking at your feet. This will help with timing and rhythm.
Adding in a few rounds of jumping rope to your workouts each week is a great way to tone muscle and increase your cardiovascular health. For more information regarding jumping rope, contact one of our fitness experts at your local SCHEELS store. Plus, check out our wide selection of fitness equipment to use at home, on-the-go, or at the gym!