Fitness News
Jumping rope isn’t just for
kids- it can also be a great addition to your fitness program, helping you to build
balance, speed, agility and coordination while you lose weight. Jumping rope,
even just for ten minutes, gives you an intense cardio workout. It burns
calories quickly and, if you do it regularly, it can have a huge impact on your
fitness levels. Many top athletes use skipping as a part of their regular
fitness regime. Boxers in particular use it to increase their stamina and
strength. So grab a rope and get fit the fun way!
Here are some reasons why
jumping rope makes a great workout…
It’s cheap. You’ve probably got a jump rope lying around somewhere
already. If not, you can buy one for less than $10, which is probably the
cheapest piece of exercise equipment you’ll ever buy! Even the very best
quality jump ropes sell for around $25, so this is an exercise you can invest
in without breaking the bank.
You can do it anywhere. Inside, outside, it doesn’t matter. The best
surfaces for jumping rope are hardwood or rubberized flooring, or very thin
carpet, but really any hard surface will do. If you’ve got a big living room,
you could even do it in front of the TV.
It burns calories quickly. Jumping rope burns heaps of
calories in a short amount of time. Just 10 minutes of jumping rope burns about
the same number of calories as if you went jogging for half an hour. So if
you’re short on time, this is a great workout that you can fit into your day in
small, manageable chunks.
It’s fun. Remember all those jump rope rhymes? Get your friends or
family to join in and make a game of it. Even just set challenges for yourself-
see how many jumps you can do in a minute, or how many in a row without messing
up. You probably even remember a few fancy tricks- just be careful not to get
hurt!
Jumping right
But before you start
jumping away like a kid again, it’s important to make sure you’ve got your
technique right to make sure you don’t hurt yourself. Firstly, it’s vital that
you have the right length rope for your height. Too long or too short and you
might trip up- which could actually hurt you pretty badly.
The following lengths are a
good guide:
Height Rope
length
Under 5’ 7’
5’ to 5’ 5” 8’
5’ 6” to 6’ 9’
Over 6’ 10’
Start with these
measurements and adjust until you find a length that is most comfortable for
you. Basically, when you step in the centre of the rope, the handles should
just reach your armpits.
To make sure you are
jumping correctly, check that you are holding the handles with a firm grip and
your elbows close to your sides. Keep your torso relaxed and your gaze straight
ahead. This will help maintain your balance. When turning the rope, make small
circles with your wrists. Make sure you’re not jumping too high- you should aim
for a light ankle-knee motion, with your feet just clearing the rope. The rope
should lightly skim the ground.
Building up your fitness
It might take a while to
get into the swing of jumping rope. It’s can be more tiring than it seems! The
trick is to keep doing it in short bursts regularly to build up your endurance.
Warm up before you start by jogging in place for five minutes. Then jump at
your own pace, or try some interval training and alternate between bursts of
jumping as fast as you can, and slower ‘resting’ jumps. Even just five minutes
of jumping a couple of times a week can be a start. Just get into the pra
Jumping rope isn’t just for
kids- it can also be a great addition to your fitness program, helping you to build
balance, speed, agility and coordination while you lose weight. Jumping rope,
even just for ten minutes, gives you an intense cardio workout. It burns
calories quickly and, if you do it regularly, it can have a huge impact on your
fitness levels. Many top athletes use skipping as a part of their regular
fitness regime. Boxers in particular use it to increase their stamina and
strength. So grab a rope and get fit the fun way!
Here are some reasons why
jumping rope makes a great workout…
It’s cheap. You’ve probably got a jump rope lying around somewhere
already. If not, you can buy one for less than $10, which is probably the
cheapest piece of exercise equipment you’ll ever buy! Even the very best
quality jump ropes sell for around $25, so this is an exercise you can invest
in without breaking the bank.
You can do it anywhere. Inside, outside, it doesn’t matter. The best
surfaces for jumping rope are hardwood or rubberized flooring, or very thin
carpet, but really any hard surface will do. If you’ve got a big living room,
you could even do it in front of the TV.
It burns calories quickly. Jumping rope burns heaps of
calories in a short amount of time. Just 10 minutes of jumping rope burns about
the same number of calories as if you went jogging for half an hour. So if
you’re short on time, this is a great workout that you can fit into your day in
small, manageable chunks.
It’s fun. Remember all those jump rope rhymes? Get your friends or
family to join in and make a game of it. Even just set challenges for yourself-
see how many jumps you can do in a minute, or how many in a row without messing
up. You probably even remember a few fancy tricks- just be careful not to get
hurt!
Jumping right
But before you start
jumping away like a kid again, it’s important to make sure you’ve got your
technique right to make sure you don’t hurt yourself. Firstly, it’s vital that
you have the right length rope for your height. Too long or too short and you
might trip up- which could actually hurt you pretty badly.
The following lengths are a
good guide:
Height Rope
length
Under 5’ 7’
5’ to 5’ 5” 8’
5’ 6” to 6’ 9’
Over 6’ 10’
Start with these
measurements and adjust until you find a length that is most comfortable for
you. Basically, when you step in the centre of the rope, the handles should
just reach your armpits.
To make sure you are
jumping correctly, check that you are holding the handles with a firm grip and
your elbows close to your sides. Keep your torso relaxed and your gaze straight
ahead. This will help maintain your balance. When turning the rope, make small
circles with your wrists. Make sure you’re not jumping too high- you should aim
for a light ankle-knee motion, with your feet just clearing the rope. The rope
should lightly skim the ground.
Building up your fitness
It might take a while to
get into the swing of jumping rope. It’s can be more tiring than it seems! The
trick is to keep doing it in short bursts regularly to build up your endurance.
Warm up before you start by jogging in place for five minutes. Then jump at
your own pace, or try some interval training and alternate between bursts of
jumping as fast as you can, and slower ‘resting’ jumps. Even just five minutes
of jumping a couple of times a week can be a start. Just get into the pra
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