Get a Jump on Good Health - Working Out

Last week we looked at the benefits of jump rope (aka skipping ropes).

They are a great way to

• Burn calories,

• Reduce lower leg injuries,

• Improve coordination, and

• Increase cardiovascular fitness. [i][ii]

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 They are

• Cheap, and

• Portable.

 Here are some ideas for jump rope works you can incorporate into your training.

Warm Up

For a warm up, The American Council for Exercise (ACE) recommends we warm up in all three planes.

1. The first being alternating our feet back and forth in opposite directions.

2. The second being a star-jump exercise (feet wide to feet together).

3. The last being rotating our feet in or out (toes pointing in to toes pointing out).[iii]

Main Exercise

It is important to start slow and build up in in intensity.

If you are starting out, just try skipping at a constant low intensity for about 10 minutes and have a break or do something else. Then, slowly build up the time.

For those who are advanced and want to progress further, try using intervals. Start with 60 seconds of jumping at an 8/10 intensity (1 being lying on the couch, 10 being running away from a tiger!). Rest for 30 seconds. Slowly increase the work interval and/or reduce the rest interval.

Mix it Up

There are many different ways to use a skipping rope to keep your work out interesting.

We recommend mixing it up to keep it challenging but make sure you are able to keep moving for the majority of the workout. Here are some ones to try.

Single Leg Jumps

Try hoping on leg.[iv]

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Running In Place

For those with difficulty jumping or with timing the jumps, try running in place.[v]

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Jump In All Directions

Try jumping forward and backward.

Also try jumping side to side.

This can help to strengthen the stabilising muscles in your ankles, knees and hips.

Double Jump

For a challenge, try passing the rope under your feet twice every jump!

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Cool Down and Stretch

Don’t forget to cool down and stretch. 

Focus your stretching on your calves and quads in particular.

[i] https://www.acefitness.org/education-and-resources/lifestyle/blog/6395/7-benefits-of-jumping-rope/

[ii] https://www.verywellfit.com/skill-related-fitness-components-4155209

[iii] https://www.acefitness.org/education-and-resources/lifestyle/blog/6395/7-benefits-of-jumping-rope/

[iv] https://www.acefitness.org/education-and-resources/lifestyle/blog/6395/7-benefits-of-jumping-rope/

[v] https://www.acefitness.org/education-and-resources/lifestyle/blog/6395/7-benefits-of-jumping-rope/

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