I own a jump rope but I don’t use it as much as I could. I used it about two weeks ago when I started my Turbulence Training program. Jumping rope is fun and it is a good workout. A recent New York Times article highlights jump rope fitness classes that are available around the city. Edward Jackowski is the owner of Exude Fitness and author of Jump Into Fitness. There are several advantages to jumping rope. One of my favorites is getting a good workout in less time.
Is Jumping Rope Safer than Running?
Both exercises can have an impact on the knees. However, according to jump rope expert, Mr. Jackowski, jumping rope has one-fifth the impact on the knees and back as running and burns more calories in less time.
Jumping rope for 10 minutes at 150 turns per minute is equal to 30 minutes of running between six and seven miles per hour. [source: nytimes.com
Another great thing about the jump rope is its versatility. You can use it for interval training. For example, jumping rope as fast as you can for 20 seconds and resting for 40, repeating for about 20 minutes. A good interval timer like the GymBoss is great for interval type workouts like that.
You could also use it in between sets of resistance training. For example, after your set of push-ups or dumbbell shoulder presses, etc., jump rope for 30 seconds before your next set.
Take the Jump Out and Add the Skip
Although we often say “jumping rope” there is really a technique to to it and is actually called “skipping rope.” You have probably seen many boxers skipping rope in their workouts. It is not very difficult to learn once you understand the basics. Check out the short video below which highlights the basics to skipping rope:
Notice that the technique is to keep your elbows in and let your wrists do the work. Also notice that she is not jumping particularly high. Even when demonstrating the jog, her knees are not coming up high. I think this allows you to speed up or slow down easily. Once you master the basics, with a little practice, you can easily work yourself up to a full ten minutes of skipping rope. Add in HIIT (high intensity interval training) when you’re capable and you’ll get an intense and fun cardio workout.
photo courtesy of sportsillustrated.cnn.com
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