Football players, basketball players, boxers, and martial artists jump rope for an effective workout. Obviously, it’s not just for little girls-but for athletes who want every edge on their competition. Big, strong men who can do damage to other big, strong men in seconds.
And jumping rope can be for you, too. All you need is a long enough-yet short enough-rope, often costing just ten to fifteen dollars, and a space that allows you the freedom to jump without hitting the ceiling or a wall. That’s a lot less money than a three or four hundred dollar exercise bike, or a treadmill or stair-stepper that can run you in the thousands.
Not only is it cheap, but jumping rope is effective. That, of course, is why it’s used by some of the fittest athletes to improve their cardiovascular endurance. Short of sprinting up a hill, there isn’t a thing in the world that can work your body better, faster.
When you jog, walk, or bike, you don’t use your arms as much as you do when you jump rope, and making your entire body work hard, tones and strengthens your entire body. Not only that, but the little skipping action you perform when jumping rope is less stressful on your body than running is, allowing you to get the health benefits you desire without the negatives of achy knees or ankles.
Other health benefits of jumping rope:
1. Jumping rope improves body (hand, eye, and foot) coordination.
2. Is low impact, but burns lots of calories.
3. It releases natural endorphins giving you a lasting “good” feeling about yourself.
4. Improves posture by strengthening core muscles of the back and spine.
5. Strengthens muscles and bones (great for aging women) in the lower body.
6. Tones your butt, abs, thighs, calves, chest, and arms. In other words, your entire body!
What you need to get started:
1. Proper shoes-preferably cross trainers-something with enough cushion to absorb the shock of your body hitting the ground.
2. Comfortable clothing. Sweatpants or shorts and an old shirt.
3. Space. You don’t want to hit a wall in front or behind you, and you don’t want to hit the ceiling with the rope.
4. Avoid concrete, grass/dirt, or carpet. Try to jump on something that gives against your body. Wood or linoleum can be suitable locations.
How long should you jump for?
Ten to fifteen minutes of jumping rope can do the same as a half hour of jogging, which means you’re saving twenty minutes during the day.
Since jumping rope burns mega calories, you may begin to see signs of weight loss in just a couple of weeks-if not several days. But most importantly, jumping rope promotes a healthy heart, cutting the risk of heart disease, heart attacks, and strokes.
And have I mentioned that jumping rope can be a BLAST? Jogging, walking, or biking-especially on a stationary machine in your home or gym-can be boring, but jumping rope actively involves your mind, distracting you from your surroundings and keeping you from becoming bored with the workout.
So grab a rope and get to jumping. Watch your weight melt off, your image improve, and feel proud about your newfound health and energy.
