Want to know a great way to exercise? Of course you do. That is
the reason you are reading this article, right? Whatever your reason,
you should know that a great way to boost the cardiovascular system,
burn fat, and get a good sweat is by simply jumping. You heard me right:
jumping. But standing in place while jumping in a synchronized rhythm
looks pretty silly. Luckily for you, the jump rope has been invented.
This simple piece of equipment became popular in the 1970s as a way to
achieve physical fitness and health. Today, the jump rope- or as the
British prefer to call it, the "skipping rope"- has helped thousands of
people get much needed exercise while having fun.
Learning to jump rope is fairly easy. Beginners are advised to start with the basic jump, where both feet are slightly apart and jump over the rope at the same time. Done repeatedly, this simple exercise can burn up to 700 calories per hour! When you do the math, burning one calorie requires approximately 10 jumps. Of course, very few people can sustain jumping for an hour. Nevertheless, short intense bursts of jump roping for 15 - 20 minutes is all the exercise you need in one day to stay healthy and fit.
As an added bonus, jump roping tends to be safer than other forms of cardiovascular exercise. In contrast to running, skipping can avoid knee damage since the impact of each jump is absorbed by both legs, rather than just one. Also, you land on the balls of your feet when jumping versus the heels of your feet when running. This combination decreases the forces on the patella-femoral joint and helps preserve your kneecaps.
In addition to a great cardiovascular workout, jump roping helps strengthen the arms and shoulders. The combination of arm strengthening, aerobic workout, and footwork coordination makes skipping a great exercise for boxers, wrestlers, and other athletes. Weights are available for the rope handles to boost further arm strength. Weighted jump ropes are used by many badminton, tennis, and other racquet-sport athletes to increase their endurance. Professional jump competitions are also held each year in the United States and throughout the world.
Incorporating jump roping into an exercise routine can prove beneficial for weight loss. Unlike weight-lifting and treadmills, the equipment required is cheap and can be transported anywhere. Before beginning, make sure you have the correct length of rope. When you stand on the middle of the rope and bring the ends up, the handles should reach to slightly below the shoulder. If the rope is too long, you will have excess friction as the rope hits the ground. If too short, then you may end up with bruises on your shins. Begin by mastering the basic jump for at least several minutes of continuous skipping. After that, you can incorporate more advanced techniques and jumps to make the exercise more interesting. For a challenging workout, incorporate interval training into your exercise. Jump rope for three minutes and follow-up with one minute of another exercise: crunches, push-ups, squats, jumping jacks, etc. Continue this sequence until you perform each of the supplementary exercises.
Learning to jump rope is fairly easy. Beginners are advised to start with the basic jump, where both feet are slightly apart and jump over the rope at the same time. Done repeatedly, this simple exercise can burn up to 700 calories per hour! When you do the math, burning one calorie requires approximately 10 jumps. Of course, very few people can sustain jumping for an hour. Nevertheless, short intense bursts of jump roping for 15 - 20 minutes is all the exercise you need in one day to stay healthy and fit.
As an added bonus, jump roping tends to be safer than other forms of cardiovascular exercise. In contrast to running, skipping can avoid knee damage since the impact of each jump is absorbed by both legs, rather than just one. Also, you land on the balls of your feet when jumping versus the heels of your feet when running. This combination decreases the forces on the patella-femoral joint and helps preserve your kneecaps.
In addition to a great cardiovascular workout, jump roping helps strengthen the arms and shoulders. The combination of arm strengthening, aerobic workout, and footwork coordination makes skipping a great exercise for boxers, wrestlers, and other athletes. Weights are available for the rope handles to boost further arm strength. Weighted jump ropes are used by many badminton, tennis, and other racquet-sport athletes to increase their endurance. Professional jump competitions are also held each year in the United States and throughout the world.
Incorporating jump roping into an exercise routine can prove beneficial for weight loss. Unlike weight-lifting and treadmills, the equipment required is cheap and can be transported anywhere. Before beginning, make sure you have the correct length of rope. When you stand on the middle of the rope and bring the ends up, the handles should reach to slightly below the shoulder. If the rope is too long, you will have excess friction as the rope hits the ground. If too short, then you may end up with bruises on your shins. Begin by mastering the basic jump for at least several minutes of continuous skipping. After that, you can incorporate more advanced techniques and jumps to make the exercise more interesting. For a challenging workout, incorporate interval training into your exercise. Jump rope for three minutes and follow-up with one minute of another exercise: crunches, push-ups, squats, jumping jacks, etc. Continue this sequence until you perform each of the supplementary exercises.
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