Some cool facts about jump ropes:
History researchers can date jump roping back to around 1600 B.C. where materials such as bamboo and vines were used;
*It is used frequently in martial arts and in sports conditioning;
*It is a myth that jump roping is a high-impact exercise-actually it is considered low-impact if performed correctly and with the correct length of rope, (which I will address below);
*Jump roping is a highly effective form of cardiovascular exercise. It doesn't take too long to raise your heart rate into a training heart rate zone!
So now your interest in piqued, let's get you a rope and get started:
Q & A:
Q: How do I know how long the jump rope should be for my height?
A: When looking for a rope, measure by standing on the rope and making sure the handles reach right to your armpits. That is a great way to make sure it the right length for you.
Q: How fast should I jump?
A: Jumping should be done in a rhythmic fashion. Skipping rope is when you jump twice in between rope rotations. Jumping rope is single jumps per rotation. Jumping to music is helpful when it comes to speed. Here are some examples of songs that are set to bpm's for a rhythmic workout (www.jumpnrope.com):
| The below BPM chart is a novice – intermediates chart to refer to for burning calories or when putting together a warm-up or jumping regimen. | |||||||||||||||
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According to research jump rope for a minimum of five minutes a day can improve physical fitness and when you build to ten minutes of nonstop jumping at 120 RPMs it can provide the same benefits as the following:
- 30 minutes of jogging
- 2 sets of tennis singles
- 30 minutes of racquet and handball playing
- 720 yards of swimming
- 18 holes of golf www.jumpropeinstitute.com
Jumping rope can burn up to 1000 calories per hour, making it one of the most efficient workouts possible. Jumping rope for just 10 minutes at 120 bpm burns 100 calories! If you jump up in the 140 – 150 bpm warm up range you are now burning up to 150 – 200 calories in just 10 minutes. Jumping rope for 10 minutes is also a cardio equivalent to running an 8/min mile – test it out, you tell us if jumping for 10 was less impactful for your joints and knees.
Cross training with ropes
Jumping rope tones muscles in the entire body. It helps to develop long, lean muscles in all major muscle groups, both upper and lower. Jumping rope also optimizes cardiovascular conditioning and maximizes athletic skills by combining coordination, agility, timing, and endurance.
Athletes looking to cross train in their sport, look no further. Jump rope can offer you the following benefits for your sport.
Wrestling – cardio, stamina, coordination
Boxing – cardio, stamina, quick twitch, light on your feet, strong core
Basketball – cardio, increased reaction time, overall core strength,
Runner/triathletes – cardio, stamina, increase cadence, overall core strength
Soccer – cardio, stamina, eye/feet coordination, strength
Football – cardio, strength, quick twitch, strengthens bones
Softball/Baseball – quick twitch, shoulder strength, overall core strength
Good bones and happy bodies
Jumping rope strengthens bones by stressing the skeletal system. And because you hop only a few inches off the ground and your feet easily absorb the impact, it's gentle on the joints. Jumping in general has been proven to cause people to feel “happy” and has been known to cause many smiles on those who practice it. (www.jumpnrope.com)
The more you practice, the better you get, so grab a rope today and become a Jumpin' Jack Flash! :-)
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