Jump Rope or Skip Rope
Jump rope, also known as skip rope or skipping rope, can be a better, more effective, convenient, and enjoyable way of doing cardio. It can also be done anywhere, is cheap, gets you fit in no time while burning a ton of calories.
Sounds impressive? Well, it is, all without spending hundreds or even thousands of dollars on cardio machines or a gym membership.
Jump or skip rope can improve cardiovascular fitness, coordination, balance, endurance, and agility. It also burns a ton of calories, and it’s fun! Kids love it! In saying that, not only is it looked solely for kids, but it has earned respect as a useful cardio conditioning workout tool for fitness and many sports.
Jump rope can be challenging for a beginner, but it’s a skill that can be practised and, once mastered, can provide a host of fitness benefits.
Which jump rope is best for me?
Jump ropes come in different lengths and are made from various materials. I have found that the plastic (PVC) or the leather ropes are the easiest to use if you’re starting out. In saying that, spending a few extra bucks to get a good quality one makes a world of difference.
As your skills improve, you might want to invest in a speed rope. As the name suggests, they are designed to rotate very quickly due to the thin PVC rope and ball bearings in the handles, making them swivel faster. These ropes will keep you motivated and help you further develop your speed and agility.
Next, make sure that the rope is the correct length for you and comfortable to use. You can do this by standing in the middle of the rope. The handles should come up close to your armpits.
Six benefits of a jump or skip rope
Improved Coordination
Jump rope helps improve your hand and feet coordination. Your hands and feet have to work in tune to jump with rhythm, especially as you continue to increase the difficulty of the many jumping styles. The more you practice, the better coordinated you become.
It also helps to improve footwork for those involved in particular sports that require you to run, stop, and change directions quickly, like boxing, tennis, and basketball.
Cardio fitness
Jump rope is also a fun and simple way of improving cardiovascular fitness.
The cardiovascular system helps circulate blood and transport nutrients to all the cells in the body. Improving your cardiovascular fitness will help enhance the ability and efficiency of this system.
You will be able to perform your day to day tasks with ease and will not be as breathless after a workout.
You can include skipping as a standalone cardio routine, at the end of a resistance training workout, or as part of a HIIT (High-Intensity Interval Training) session.
Warm-up
Use a jump or skip rope as part of your warm-up before a workout. It will get the heart rate going, warm up every muscle group, and get your body’s core temperature up.
Just perform a simple skip at your own pace for around 3 to 5 minutes. If you are a beginner, start with 1-minute skipping followed by 1-minute rest for three rounds.
Burn calories
Jump rope can burn over 10 calories per minute. It involves almost every muscle with explosive repetitions of continuous jumping, making it an extremely effective fat burning tool. Remember, the more muscles you can recruit in an exercise, the more calories you burn.
Builds strength
Skipping is resistance training for your whole body, particularly your calves, hamstrings, core, shoulders, and arms. The skill of jump rope and the many styles of jumps results in the involvement of even more muscles. Those that move the rope and those that help stabilise your body.
It teaches you to jump on the balls of your feet. Not only will it help improve foot coordination, but it helps to strengthen the muscles in your foot and around your ankles.
Improved agility
Rope jumping is a great plyometric exercise. I used to do a lot of skipping in my sprinting days because it requires you to minimise the time your feet are in contact with the ground, which is the same with sprinting. In addition, the quick, explosive jumping done in succession helps develop your agility and explosive power.
References:
‘Jump Rope Fitness’ by M.J. Boyce, 2013.