I saw a little blurb on Fox 5 Atlanta today on jumping rope and it hit me – what a great exercise when you don’t have time to do a full run, have the kids with you, or just want a little quick and dirty workout ;)

I know a lot of my DVD workouts involve jumping an imaginary rope and it ALWAYS gets my heart rate up.  Plus, think about the movement…. where do you land?  The balls of your feet!!  And where are you supposed to land when you run??  You guessed it!!  Same place.  Maybe that would be good training to get you used to landing where you are supposed to!!

On the show today they said 10 min burns 100 calories…. not too shabby – but they also recommend you start slow.  10min is a LONG time to jump rope!! It is a pretty intense workout – and while you may not be sore at first, your calves will be BURNING later!!  It also gives your arms a pretty good workout!

Lookie here – quick google search and found this:

The Ultimate Jump Rope Workout (link)

  • 100 slow regular jumps
  • 10 push-ups
  • 20 crunches
  • 50 fast right leg jumps
  • 50 fast left leg jumps
  • 10 push-ups
  • 20 crunches
  • 100 fast regular jumps
  • 5-10 double jumps
  • 10 push-ups
  • 20 crunches
  • 5-10 minutes of slow regular jumps

And this article:

Jumping rope is cheap, portable, and burns more calories than you might think
By Leanna Skarnulis
WebMD Weight Loss Clinic – Feature

Reviewed By Kathleen Zelman, MPH, RD, LD
What piece of exercise equipment sells for under $20, fits into a briefcase, can be used by the whole family, and improves cardiovascular fitness while toning muscle at the same time? And using it for just 15-20 minutes will burn off the calories from a candy bar? The answer: a jump rope.
Jumping rope is a great calorie-burner. You’d have to run an eight-minute mile to work off more calories than you’d burn jumping rope. Use the WebMD Calorie Counter to figure out how many calories you’ll burn for a given activity, based on your weight and the duration of exercise.
“It’s certainly good for the heart,” says Peter Schulman, MD, associate professor, Cardiology/Pulmonary Medicine, University of Connecticut Health Center in Farmington. “It strengthens the upper and lower body and burns a lot of calories in a short time, but other considerations will determine if it’s appropriate for an individual.”
He sees rope-jumping as something fit adults can use to add spice to their exercise routine. “You’re putting direct stress on knees, ankles, and hips, but if done properly it’s a lower-impact activity than jogging.”

Basic requirements

For novices, a beaded rope is recommended because it holds its shape and is easier to control than a lightweight cloth or vinyl rope.

  • Adjust the rope by holding the handles and stepping on the rope.
  • Shorten the rope so the handles reach your armpits.
  • Wear properly fitted athletic shoes, preferably cross-training shoes.

You’ll need a four-by-six-foot area, and about 10 inches of space above your head. The exercise surface is very important. Do not attempt to jump on carpet, grass, concrete, or asphalt. While carpet reduces impact, the downside is it grabs your shoes and can twist your ankle or knee. Use a wood floor, piece of plywood, or an impact mat made for exercise.

How to jump

If you haven’t jumped rope since third grade, it can be humbling. It demands (and builds) coordination. Initially, you should practice foot and arm movements separately.

  • Hold both rope handles in one hand and swing the rope to develop a feel for the rhythm.
  • Next, without using the rope, practice jumping.
  • Finally, put the two together. You’ll probably do well to jump continuously for one minute.

Alternate jumping with lower intensity exercise, such as marching, and you’ll be able to jump for longer periods. You’ll probably never want to jump for a solid 10 minutes. Rather, incorporate it into a varied exercise routine, such as one developed by Edward Jackowski, PhD, author of Hold It! You’re Exercising Wrong. He uses rope-jumping intervals, initially 50-200 repetitions, in a combined aerobic and strengthening program.

Link to full article: http://www.medicinenet.com/script/main/art.asp?articlekey=56439

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