Jumping rope exercise 101

Most people would probably say that jumping rope is for play, not exercise. After all, you jumped a rope when you were a kid in the playground and you probably forgot all about it after fourth grade. If that’s the case, it’s time to take a trip down memory lane. There’s a reason athletes like boxers include jumping rope as a cornerstone of their exercise routines - it’s an efficient way to burn calories, strengthen body muscles, and get pumped up before a workout. Here’s all you need to know before resuming your jumping rope exercises.

The basics

For beginners, we recommend using a beaded rope since it holds its shape and is easier to control than other types of ropes. You’ll want to make sure you have the right sized rope for you. When you step on the center of the rope, the handles should just reach your armpits. Try doing a few jumps to see whether the rope length is proportional to your height.

Preventing injury

There are several steps you can take to avoid injury when doing jumping rope exercises. When it comes to jumping a rope, proper shoes and an appropriate jumping surface matter. The key is to make sure you jump properly on a solid, hard surface. Most beginners jump higher than necessary but in reality, there’s no need to jump higher than one inch off the floor.

Here are some reasons you should want to give jumping rope a go:

• It’s inexpensive - An average jump rope costs less than $10, while higher-quality ones are around $20. You can easily find one in any department store’s fitness section, or in your local sports store.
• It’s compact - A jump rope will make a great addition to your exercising equipment. It can fit nicely into drawers, or into your backpack, so you can take it with you wherever you go.
• It burns calories - It is estimated that when you perform jumping rope exercises for 10 minutes, you can burn as much as 140 calories. That’s a great number for those who are short on time.
• It helps you relax - When you jump your body releases endorphins, which act as pain relievers and give you a sense of wellbeing and relaxation.
• You can do it anywhere - You can use a jumping rope on any hard surface such as hardwood or rubberized flooring.

Tips to become a better rope jumper

• Don’t sacrifice good jumping for speed.
• Keep your torso relaxed, and look ahead for better balance.
• Make small circles with your wrists when twisting the rope.
• Always land softly on the tips of your feet.
• Maintain a firm grip on the handles while keeping your elbows to the sides.

Jumping rope is one of the best forms of cardio exercise out there that allows you to burn calories and build muscles in a short time. Get in touch with our fitness experts today for more exercise ideas and tips.