Jumping Rope isn’t just for 8 year olds or cross fitters. The benefits span from fat loss to increased mental focus – it’s serious exercise and everyone who is physically able to jump rope should be.
I’ve personally used jump rope to better my overall condition and stamina while training for races. It’s specifically useful for core work, which is so important in running, posture and plays a key role in preventing back injuries. I love everything about it.
The Benefits of Jump Rope
1. It. Burns. Fat. And a lot of it.
Some studies show as many as 1,300 calories an hour can be torched through jump roping alone.
2. Jumping rope is full body workout.
It utilizes muscles from your legs, back, core and shoulders.
Just ask anyone whose done it for more than 15 minutes straight.
3. It’s good for our lymphatic system.
The lymphatic system is a network of tissues and organs that help rid the body of toxins, waste and other unwanted materials. It does not have a pump (like our heart pumps our blood), and because of that regular exercise is the best way to keep it working efficiently. Jumping passively moves the lymph while stimulating the circulation of blood throughout the body.
Numerous studies have proven its efficacy.
4. Builds stamina.
It raises our heart rate 2 to 3 times faster than any other form of cardiovascular exercise, making short workouts more strenuous and in turn, more effective.
5. Improves performance.
Jumping rope increases our speed, agility, quickness and coordination.
As if these reasons didn’t pique your interest, it’s also:
- Cheap! I got mine for $10 on Amazon.
- Easy to do anywhere.
- Fun and breaks the monotony of your average cardio workout.
New to jump roping? Follow this beginners workout!
Set 1: 15 jumps, 30 second rest
Set 2: 25 jumps, 30 second rest
Set 3: 35 jumps, 30 second rest
Set 4: 25 jumps, 30 second rest Set
5: 15 jumps, 30 second rest
AFTER YOU’RE USED TO IT, MOVE TO WORKOUT TWO:
Set 1: 30 seconds of jumping, 30 second rest
Set 2: 45 seconds of jumping, 45 second rest
Set 3: 1 minute of jumping, 1 minute rest
Set 4: 45 seconds of jumping, 45 second rest
Set 5: 30 seconds of jumping, 30 second rest
Complete two sets.
I’m relatively new to the jump rope game, and if I’m being honest I totally fell out of it but that doesn’t mean I didn’t learn a thing or two. Below are a few tips to make your first go (and I mean like the first few go’s because jump roping is hard) a little easier.
- Jump on the balls of your feet, not your heels.
- Keep your feet together when jumping.
- Jump low, about 1″ off the ground.
- Use your wrists to turn the rope, not your arms.
- Maintain a tall and straight back.
- HAVE FUN!
Now go get yourself a dang jump rope! You’ll thank me later.
Note! Only begin to jump rope if your body is capable of it. Always consult your physician before beginning any exercise program.
Lymphatic Detox: http://thechalkboardmag.com/detox-your-lymph-10-holistic-treatments-for-lymphatic-system
The Beginner Exercises: https://www.military.com/military-fitness/workouts/do-you-jump-rope-workout-for-beginning-jumpers