Hop Your Way to Great Health
Jumping rope! A fun and creative way to trim body fat and get in an incredibly effective cardio-muscular workout without the hassle of going to the gym or the expense of buying a bunch of equipment.
Jumping rope puts the brain cells to work as well, improving your coordination and the functioning of both the left and right hemispheres of your brain.
If you're going to make jumping rope a part of your daily exercise routine, though, before you get hopping, you should make sure that you are set up for success.
To get started, you should determine the proper length of jump rope for you. To do this, you should do the following:
- First, stand with one foot on the middle of the rope.
- Then pull the handles upward until the rope is taut.
- If you are a beginner, you should adjust the length of the rope so the tops of the handles come up to your shoulders.
- If you are an advanced user you can adjust the length of the rope so the tops of the handles come up to your armpits or just below them.
- As for double unders, adjust the length of the rope so the tops of the handles come up to the middle of your chest.
*It is important to bear in mind that proper rope length also depends on your form. If you jump rope with your elbows farther away from your body, you may want to make the rope longer.
Then you need to use the right technique. Remember to focus on form over speed by:
- Keeping a firm grip on the rope handles
- Keeping your elbows close to your sides
- Making small circles with your wrists when turning the rope
- Skipping so the rope touches the ground lightly
- Staying relaxed with your head straight up and your eyes forward
What’s to follow? Why, a great jump rope workout routine that will make you feel great all over, of course!
A simple beginner's routine could consist of:
- 20-30 seconds of jumping
- 30-60 seconds of rest
- *Repeated 6-10 times
Give yourself enough recovery time between intervals to slow your heart rate and catch your breath. Later on, start with fewer and shorter intervals with more rest time, and work your way up to doing more intervals for a longer period of time with less rest.
For all the benefits of a great cardio-muscular workout, you could also make jumping rope a part of a circuit training routine. One example of a fulfilling routine could include the following:
- 100 Jumps Using Your Jump Rope
- 10 Burpees
- 10 Pushups
- 10 Bodyweight Squats
- *Repeated 10 times
You could try to work through these 4 exercises as fast as possible for better results. Your goal is to complete 10 circuits, resting only when necessary. Advanced athletes will be able to work through the entire routine without stopping.
Want to combine the two types of routines circuit work with timed rounds as you progress in your fitness training? Then just hop to it and combine circuit work with timed rounds! For example, perform the following sequence as many times as possible during a 2- or 3-minute round:
- 50 Double-Unders
- 5 Burpees
- *Repeated for 4 rounds of 2-3 minutes, resting 1 minute between each round
Today marks the start of a fitter and happier you, and you owe it to none other than that fun and practical piece of fitness equipment – the jump rope!