It's so simple, yet so effective. Anywhere, anytime, jumping rope adds zest and intensity to your cardiovascular workouts. The average rope jumper burns 12 calories per minute, on par with a challenging 6-mph run. That's 350 calories in 30 minutes, plus your metabolism will be revved for the remainder of the day. Even better, the American Heart Association cites numerous studies linking rope jumping and brain activity. In other words, jumping rope can make you smarter!
Whether you are an entry-level or conditioned exercise enthusiast, you can gradually (minute-by-minute) infuse rope jumping into your current cardiovascular training. Supportive footwear (with extra cushioning in the toe) and athletic flooring help ease any joint impact so you can reap enormous fitness benefits without injury.
First, a few considerations. Your rope should be lightweight and adjustable. Step on the centre of the rope with one foot and adjust the handles so they reach your armpits. When jumping, stay on the balls of your feet, and keep your arms relaxed. Turn the rope with your wrists. Keep your knees soft, core muscles engaged, and maintain good posture. Your breathing must remain smooth and steady.
If you are new to rope jumping, muscle memory from elementary school may prevail. Or perhaps this was never part of your playground repertoire. Whichever, put those days aside and see you if can master three basic jumping techniques.
1. Alternating Single-Foot Double Bounce. Medium intensity, medium rope speed. Take two bounces per foot per rotation. Alternate feet to distribute impact.
2. Two-Foot Single Bounce. Medium-to-high intensity, medium-to-quick rope speed. Take one bounce with both feet simultaneously per rotation.
3. Alternating Single-Foot Single Bounce: High intensity, quick rope speed. Take one bounce with one foot per rotation, alternating feet. Lift feet just enough to pass over rope, or for extra intensity you can run your knees to waist height.
Now, here is 90-second rope jumping drill with moderate difficulty. Adjust the seconds accordingly to make it less or more intense. You may eventually take out the rest portion completely.
30 seconds - Alternating Single-Foot Double Bounce
20 seconds - Two-Foot Bounce Single Bounce
20 seconds - Alternating Single-Foot Single Bounce
20 seconds - Active Rest (such as easy walking or body weight squats)
Gradually incorporate this drill into your cardiovascular workouts. For example: Stationary bike 10 minutes + rope jumping 6 minutes (90 seconds X 6) + stationary bike 10 minutes + rope jumping 6 minutes = One fantastic, heart-pumping, calorie-zapping 32-minute workout. Enjoy!
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