Recall the last street dancing movie you saw in which the protagonist had just conquered a huge victory and he/she is on cloud 9, encounters some children performing double dutch and jumps right in, flawlessly performs some incredible move and goes on about his day. Be honest; fleeting thoughts entered your mind where you were that person, jumping rope with your hair flowing, not a care in the world. Let’s make that feeling last.
Did you know?
- Jumping rope for 15 min can burn as many calories as jogging a mile at an 8 min/mile pace?
- Jumping rope not only improves cardiovascular endurance, it also improves speed, agility and coordination?
- The impact in jumping rope is drastically less than that of running because both feet absorb the force of impact, thus less destructive forces are transferred to the ankles, knees and hips?
As the holidays and cold weather creep up fast, and the motivation to go to the gym dwindles, here is a quick and effective way to burn off those calories in the comfort of your own home! Skipping rope has the total package: cardiovascular effects, endurance building, strengthening, coordination and fat loss.
If you are a beginner, start by imitating holding a rope. I know, LAME-O, but it will help with your timing and you won’t get held up by being tangled in the rope.
For the more agile-bodied: Try this workout: (numbers correspond to RPE scale)
WARM UP: 2 min: comfortable pace (4-5)
SET:
30 seconds: fast forwards (7-8)
30 seconds: active recovery (5-6)
30 seconds: fast backwards (7-8)
1 minute: active recovery (5-6)
Repeat above set 4-8x depending on your endurance
COOL DOWN: 2 min: comfortable pace (3-4)
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3 comments:
I knew that jumping rope is good for you, but I didn't know that it had all of those benefits! Especially good about it being less hard on your body than running.
Do you know how jumping rope compares to doing jumping jacks?
Hi Sagan! Thanks for visiting & commenting!
Well, I assume you are asking about the impact on the lower extremities in jumping jacks v. jumping rope. The potential impact seemingly would be the same, as you are still landing on both feet simultaneously, however with jumping jacks since you are changing the angle of the legs, you are utilizing different muscle groups on impact, thus it can be potentially harmful on the knees if someone suffers from patellar mal-tracking, patellar femoral syndrome or Iliotibial band friction syndrome since the pull of muscles changes through the exercise. Hope that answers your question!
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