Did you know that jumping rope is good not just for your bones, but also for your heart and muscles?
Skipping rope can increase your speed, improve your coordination. It can sharpen your timing, rhythm and coordination.
Using a jump rope can make the muscles of both your upper and lower body stronger, and it can burn plenty of calories, to boot.
A skipping rope is affordable, not to mention portable. Just stuff it in your purse, and go.
To determine whether your rope is the right length for you, its handles should come to your armpits when you step on it. When you jump, make sure your shoulders are not rigid, and that your elbows are close to your sides.
Don't jump on asphalt, carpet, concrete or grass. Carpet or grass may seem like cushy choices but these surfaces can affect your ability to jump well.
Keep your rope from hitting the ground cleanly, and can cause injury. Wood, plywood, cork flooring or an impact mat are more forgiving to your joints.
Care should be taken while you skip because jumping can put strain on your ankles, hips and knees. But if you land on the balls of your feet, this will cause your shins and calf areas to absorb the stress.
Roger Crozier, physical education teacher at Fox Run Elementary School in San Antonio, Texas, was specific as to how to jump properly. He advised keeping high on your toes, and don't worry about getting up high in the air.
Crozier said that a jump of only one inch from the floor is ample. Crozier volunteers for Jump Rope for Heart, which is sponsored by the American Heart Association.
The Discovery Fit & Health website reported that the American Heart Association holds jumping rope in high esteem. According to the AHA, skipping rope is great for your heart health.
Jumping rope for 12-20 minutes, between three and five times a week, can have a beneficial effect on your heart and lungs. It may benefit your mental capacities when it increases your heart rate and pumps more blood to your brain.
If you haven't been physically active, it's smart to see your doctor first before you start skipping your rope. Once you have your doctor's okay, you should start out small.
Jump for a short time, and then rest, possibly continuing to turn the rope to the side, but not jumping. Warm up and cool down periods are beneficial. Shoes with good support are essential.
As you become more fit, you'll be able to increase your workout time, and will need less rest periods.
Sources:
Skipping Rope Doesn't Skip Workout, page 1. Webmd.com. Retrieved March 8, 2012.
http://www.webmd.com/fitness-exercise/guide/skipping-rope-doesnt-skip-wo...
Skipping Rope Doesn't Skip Workout, page 2. Webmd.com. Retrieved March 8, 2012.
http://www.webmd.com/fitness-exercise/guide/skipping-rope-doesnt-skip-wo...
Jumping Rope Improves Your Health the Green Way. Howstuffworks.com. Retrieved March 8, 2012.
http://health.howstuffworks.com/wellness/diet-fitness/exercise/jump-rope...
Jumping Rope: Just Skip It. Howstuffworks.com. Retrieved March 8, 2012.
http://health.howstuffworks.com/wellness/diet-fitness/exercise/jumping-r...
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Reviewed on March 9, 2012
by Maryann Gromisch, RN