This cardio makes you feel like a kid! Popular in cross training and home workouts, jump rope has exploded on the fitness scene as a way to make exercise fun again.
The health benefits of jumping rope are no joke. And you don’t have to be a tween or a top athlete to break out the jump rope. With some easy tips, you can get set to jump and watch your workout soar to new heights.
Health Benefits of Jumping Rope
Jumping rope offers amazing health benefits that can lead to weight loss, new muscle, flexibility and increased core strength.
Cardio – Jump rope classifies as vigorous intensity, which is great for burning calories fast. A typical pace for jumping rope is comparable to running a mile in 8 minutes, in terms of how hard the body is working. Short bursts of vigorous intensity are fantastic for heart health, cardiovascular endurance, and reducing the risk of stroke.
Coordination – If you haven’t jumped rope in a few decades, it can feel awkward at first. But with time, coordination improves and you’ll feel steadier on your feet. This is not only great for agility, but also an advantage as you age, helping to avoid tripping accidents, falls and injuries that are common in the golden years.
Bone Density – Similar to weight training, low-impact cardio like jump rope can build bone density and help avoid fractures – something particularly important for women during and after menopause.
7 Tips for Starting Your Jump Rope Journey
- Warm up! Jumping right in (pun intended) is a great way to pull a muscle or fall. Warm up on the elliptical or treadmill for 10-20 minutes, then do some light stretching, before jumping rope.
- Engage the core. If you feel like you’re flopping around, you might need to engage the core more to avoid injury and maximize strength training. Keep your core muscles tight and engaged to get the most benefit.
- Get a good rope. Weighted ropes can help beginners get started by slowing the pace down and making it easier to clear each rotation. Also, look for length adjustability, a soft grip, and a rope that has ball bearings to help with rotation.
- Pace yourself. This is vigorous intensity! Don’t expect to be jumping rope for hours straight like Rocky Balboa. Aim for 30 seconds of consistency as your first goal. Then, aim for 5 sets of 30 seconds with a short break between each set. Jumping rope is harder than it looks, so be patient with yourself.
- Just clear the rope. No need to jump 8 inches high! To keep it low-impact, just get an inch or two off the ground to clear the rope and continue jumping for longer periods of time.
- Make it social. Remember how much fun double-dutch was? Get a workout buddy to revisit that sense of play, competition and laughter.
- Take it with you. A jump rope is one of the easiest pieces of workout equipment to pack. Stash it in your car, commuter tote, gym bag, or carry-on luggage to inspire exercise when you’re on the move.
