Jump Rope

All movement requires energy (also known as adenosine triphosphate, or ATP), and our bodies use many energy systems (the ability to convert fat, carbs and protein into ATP) simultaneously to allow us to move with various intensities. The million dollar question is which movement is the best? The answer?? It depends! It depends on what you wish to accomplish.

We all come to the table with different wants and likes, and different body types and health histories.  Therefore, the “best” exercise for you may not be the “best” for someone else. One of the most simple and basic exercises that may work for you may be in your own back yard!  It’s the jump rope! If you are not limited by health concerns, it can add a great metabolic boost and offer the most bang for your work out buck.

To start, jump with both beet together as you swing the rope. Or, alternate the feet as if running.  As you advance you will be able to do a variety of foot positions.

To be an effective jumper it is important to wear a good pair of athletic shoes and be light on the balls of the feet. Make small circles with the wrist while keeping the arms close to the sides of the body. It is important to maintain an upright posture while jumping.

Start with small goals of 20- 50 consecutive jumps, building up to 100 – 500 consecutive jumps. Once you’ve mastered that, work on building up to 10 minutes of non-stop jumping.

Research has found that ten minutes of jump rope is equal to:

·         30 minutes of jogging

·         2 sets of tennis singles

·         18 holes of golf

·         30 minutes of racquet ball playing

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Jumping rope can be a versatile tool that can be incorporated in to various aspects of your work out.  It can be an effective warm-up or part of a circuit for high intensity training. It can also be used as an active rest during training, or a workout in and of itself.

No matter how you use the jump rope, it will add variety and intensity to your workouts with almost no equipment.