You do get jump rope fitness when you jump rope.
It’s in fact one of the most effective cardio exercises around that’s of equal status to running, swimming, jogging, walking, biking….
It burns lots of calories in a short time. In for a surprise! Jumping rope for 10 minutes (at 120 turns per minute) has the same benefit as jogging for 30 minutes. Great workout for you if you’re short on time!
Boxers and athletes jump rope to condition their bodies because they know they can benefit from it.
These are the health fitness and benefits you can get out of a jump rope routine:
- Works really well on your heart (and lungs) that promotes cardio-respiratory fitness. You strengthen your heart, making it an efficient organ that pumps more blood with less effort. You also enhance your lungs’ capacity to take in more oxygen, which in turn provides more oxygen to your cells and organs
- Promotes hand and foot coordination which in turn helps to balance your body
- Energises you quickly; takes tiredness out of you easily
- Increased agility in your movements and in your daily activities
- Speeds up your metabolism easily, to burn off lots of calories
- Increases your brain alertness and sharpens your mental acuity
- Promotes weight loss
Now, do you still see jumping rope as for play only and not for exercise?
How do you jump for fitness?
Before you plunge straight into jumping, I would say you practise your jumping skill first since jumping rope is a skilled movement.
It takes both coordination and timing to rope with each jump. Jump first without the rope. Then, when you’ve got the hang of the jumping rhythm, jump with the rope.
I’ve here a 3-week program to help you out:
1. Warm-up first (marching in place is a good warm-up exercise), for 3-5 minutes. When finished, do a cool-down exercise (slow walking is best) of 3-5 minutes too.
2. Week 1 – jump and rest at a 1:2 ratio i.e. rest twice as long as you jump, such as 10 seconds jumping and 20 seconds resting. Do about 5 to 25 consecutive jumps each workout period. Then stop, rest, and start jumping again for a total of about 3to 5 minutes. Do 3 times in the week.
3. Week 2 – by this time, you should be stronger and fitter in your body and more confident in your jumping now. Try to increase the number of consecutive jumps you can do before resting. Use the same interval training method, but at a 1:1 ratio i.e. your rest time equals to your jump time. Repeat your intervals for a total of 5 to 6 minutes. Do 4 times in the week. By the end of week 2, you should be able to jump for 2 to 3 minutes continuously.
4. Week 3 and going forward…. – By now, you should have the hang of jumping already! You should be able to jump for a few minutes straight without stopping for a break and keeping a pace of about 120 turns per minute (or 2 jumps per second).
Going forward, gradually increase your jumping time (while decreasing your resting time) until you can go for 10 minutes straight.
Jump 3-4 times per week or if you’re up to it, 4-5 times per week.
You’ll experience the real jump rope fitness and most of the benefits I mentioned above.