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Jumping Rope - It's not just for kids Anymore! | by Mindi Boysen
Cinderella, dressed in yella, went upstairs to kiss her fella...Down by the river where the green grass grows, there sat Susie sweet as a rose...Not last night, but the night before, twenty-four robbers came knockin' on my door...
Remember those days in grade school when we couldn't wait for that break from our school work to go outside for our 30 minute recess? As a kid, we needed to let out some nervous energy by playing kickball, climbing on monkey bars, swinging and even jumping rope. We'd leave from school, and no sooner did we run from the bus and throw our books on the table then we were outside running around again! Back then, we didn't consider freestyle exercise as work or even working out. Now, many of us see it as a chore or even a must - but why?
Many adults who do not consider themselves "self starters" or "self motivators" do not think exercise is fun or that it takes too long to see results, therefore they give up too soon to make a noticeable difference. Well, think again and grab that jump rope out of your closet and get ready for the best fun you've had since you were a kid (most of your fun, may be from you laughing at yourself).
The benefits of jumping rope
Due to the fact that many people choose not to exercise because they feel they don't have time, jumping rope is the perfect match for our short and restricted leisure time. It is a great cardiovascular exercise utilizing both the aerobic and anaerobic systems of the body. It is a great cross-training alternative for people who have reached a workout plateau and are not seeing results. It also helps increase hand/eye/foot coordination for many sports.
It is convenient (no long drive to the gym), inexpensive (rope cost ranges from $3.50 to $25), and a positive quick reinforcement of progress (you can see and measure progress every time you pick up the rope).
Learning the basics
There are many different lengths of rope. To choose the right length for you, stand on the middle of the rope with one foot and bring both hands up to the chest. Your handles should reach right below chest high. Two of the most popular ropes are the colorful beaded ropes and fast speed ropes. Either one will do. When starting to jump, be sure to have enough room around you, which includes ceiling space as well. Stay clear from hanging lights and fans!
Jumping do's and don'ts
*Wear aerobic or cross training shoes at all times. Don't try to jump barefoot.
*Stay on the toes and balls of your feet when jumping. Your heels should barely touch, if at all. A wooden or matted floor is easier and preferred rather than carpet.
*Stand tall with abdominals tight, not hunched, with your knees slightly bent when landing. Use your calves as your shock absorbers.
*Keep shoulders relaxed with elbows close to your sides.
*Always turn the rope from your wrists without using your full arm.
*Don't try to jump too high. Keep the impact lower for your knees and ankles. Great jumpers only need about an inch off the ground.
*Don't look at your feet! Look straight ahead and concentrate on an even rhythm in your breathing.
Practice makes progress!
If it's been a while since you've jumped rope, don't worry! You will be the one who will see the most progress the quickest! There are two skills that just keep getting better and better when jumping rope: CARDIOVASCULAR ENDURANCE and COORDINATION! You may be starting at the very beginning with both or maybe you already feel inept at one. A great program to help you see your results in both is to keep a journal and mark your progress.
Endurance: Whether you are naturally trained for anaerobic or aerobic conditioning, jumping rope will help your heart pump more efficiently regardless. It doesn't matter how much time you have. Just start jumping! Put a clock in front of you with a second hand on it. Start with ten seconds at a time with a ten second rest. Then move to twenty seconds with a twenty second rest...and so on! You'll be moving to minutes sooner than you think!
Coordination: Once you have mastered jumping for approximately twenty seconds at a time with a two foot landing, it's time to move on to some more challenging moves. The reason is two fold: you want to keep challenging yourself physically with coordination tests and challenge yourself mentally do to the great boredom factor.
Try this:
*Two footed landing with double hop between jumps
*Two footed landing with single hop between jumps
*Single footed landing: 8 each side, 4 each side, 2 each side, single each side
*Jog knees up high
*Jog with hamstring curl
*Scissor legs on landing (front and back with switch)
*Jumping jack legs on landing (out and in)
*Jumping BACKWARDS
*Double jump (two spins of the rope with one hop)
*Cross Overs (cross arms and jump and uncross over head)
*Swing rope side to side and jump in between
*Boxer's shuffle fast and slow
You may incorporate a jump roping workout routine in with your weightlifting or other cardiovascular exercises. Jumping to the beat of music and slowly speeding it up is a great way to challenge yourself even more.
Jump roping is simple, easy and fun. If you keep it by your bed and you are forced to trip over it or at least look at it every morning when you wake up or every night before you retire, it may remind you to pick it up for as little as five minutes.
Hey, we understand. It's almost the 21st century. Gone are the days of the 9 to 5 job with dinner on the table at 6:00; now some of us don't get home until 7:00 or 8:00 and dinner is bought and eaten just in time to watch the 11:00 news and jump into bed to be ready for work the next day. Who has time to set aside to workout? Now you know, we all do! It doesn't really matter what or how long you do it, just that you do something! But you might want to resist the urge to hang upside down on the monkey bars or pick up a game of dodgeball with your neighbor for now.•
The author, Mindi Boysen is a certified Lifestyle/Weight Management Consultant and Personal Trainer endorsed by The Hawthorns Golf & Country Club in Fishers. She is on the faculty of the Physical Education Department at IUPUI. Her fitness background has recently gained her the sponsorship and an athlete of Power Bar Team Elite. She is available for Private or Group sports conditioning training as well as seminars and nutritional consultations. Contact her at (317)507-5400VM or her e-mail address is boysen@sprintmail.com
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Cinderella, dressed in yella, went upstairs to kiss her fella...Down by the river where the green grass grows, there sat Susie sweet as a rose...Not last night, but the night before, twenty-four robbers came knockin' on my door...
Remember those days in grade school when we couldn't wait for that break from our school work to go outside for our 30 minute recess? As a kid, we needed to let out some nervous energy by playing kickball, climbing on monkey bars, swinging and even jumping rope. We'd leave from school, and no sooner did we run from the bus and throw our books on the table then we were outside running around again! Back then, we didn't consider freestyle exercise as work or even working out. Now, many of us see it as a chore or even a must - but why?
Many adults who do not consider themselves "self starters" or "self motivators" do not think exercise is fun or that it takes too long to see results, therefore they give up too soon to make a noticeable difference. Well, think again and grab that jump rope out of your closet and get ready for the best fun you've had since you were a kid (most of your fun, may be from you laughing at yourself).
The benefits of jumping rope
Due to the fact that many people choose not to exercise because they feel they don't have time, jumping rope is the perfect match for our short and restricted leisure time. It is a great cardiovascular exercise utilizing both the aerobic and anaerobic systems of the body. It is a great cross-training alternative for people who have reached a workout plateau and are not seeing results. It also helps increase hand/eye/foot coordination for many sports.
It is convenient (no long drive to the gym), inexpensive (rope cost ranges from $3.50 to $25), and a positive quick reinforcement of progress (you can see and measure progress every time you pick up the rope).
Learning the basics
There are many different lengths of rope. To choose the right length for you, stand on the middle of the rope with one foot and bring both hands up to the chest. Your handles should reach right below chest high. Two of the most popular ropes are the colorful beaded ropes and fast speed ropes. Either one will do. When starting to jump, be sure to have enough room around you, which includes ceiling space as well. Stay clear from hanging lights and fans!
Jumping do's and don'ts
*Wear aerobic or cross training shoes at all times. Don't try to jump barefoot.
*Stay on the toes and balls of your feet when jumping. Your heels should barely touch, if at all. A wooden or matted floor is easier and preferred rather than carpet.
*Stand tall with abdominals tight, not hunched, with your knees slightly bent when landing. Use your calves as your shock absorbers.
*Keep shoulders relaxed with elbows close to your sides.
*Always turn the rope from your wrists without using your full arm.
*Don't try to jump too high. Keep the impact lower for your knees and ankles. Great jumpers only need about an inch off the ground.
*Don't look at your feet! Look straight ahead and concentrate on an even rhythm in your breathing.
Practice makes progress!
If it's been a while since you've jumped rope, don't worry! You will be the one who will see the most progress the quickest! There are two skills that just keep getting better and better when jumping rope: CARDIOVASCULAR ENDURANCE and COORDINATION! You may be starting at the very beginning with both or maybe you already feel inept at one. A great program to help you see your results in both is to keep a journal and mark your progress.
Endurance: Whether you are naturally trained for anaerobic or aerobic conditioning, jumping rope will help your heart pump more efficiently regardless. It doesn't matter how much time you have. Just start jumping! Put a clock in front of you with a second hand on it. Start with ten seconds at a time with a ten second rest. Then move to twenty seconds with a twenty second rest...and so on! You'll be moving to minutes sooner than you think!
Coordination: Once you have mastered jumping for approximately twenty seconds at a time with a two foot landing, it's time to move on to some more challenging moves. The reason is two fold: you want to keep challenging yourself physically with coordination tests and challenge yourself mentally do to the great boredom factor.
Try this:
*Two footed landing with double hop between jumps
*Two footed landing with single hop between jumps
*Single footed landing: 8 each side, 4 each side, 2 each side, single each side
*Jog knees up high
*Jog with hamstring curl
*Scissor legs on landing (front and back with switch)
*Jumping jack legs on landing (out and in)
*Jumping BACKWARDS
*Double jump (two spins of the rope with one hop)
*Cross Overs (cross arms and jump and uncross over head)
*Swing rope side to side and jump in between
*Boxer's shuffle fast and slow
You may incorporate a jump roping workout routine in with your weightlifting or other cardiovascular exercises. Jumping to the beat of music and slowly speeding it up is a great way to challenge yourself even more.
Jump roping is simple, easy and fun. If you keep it by your bed and you are forced to trip over it or at least look at it every morning when you wake up or every night before you retire, it may remind you to pick it up for as little as five minutes.
Hey, we understand. It's almost the 21st century. Gone are the days of the 9 to 5 job with dinner on the table at 6:00; now some of us don't get home until 7:00 or 8:00 and dinner is bought and eaten just in time to watch the 11:00 news and jump into bed to be ready for work the next day. Who has time to set aside to workout? Now you know, we all do! It doesn't really matter what or how long you do it, just that you do something! But you might want to resist the urge to hang upside down on the monkey bars or pick up a game of dodgeball with your neighbor for now.•
The author, Mindi Boysen is a certified Lifestyle/Weight Management Consultant and Personal Trainer endorsed by The Hawthorns Golf & Country Club in Fishers. She is on the faculty of the Physical Education Department at IUPUI. Her fitness background has recently gained her the sponsorship and an athlete of Power Bar Team Elite. She is available for Private or Group sports conditioning training as well as seminars and nutritional consultations. Contact her at (317)507-5400VM or her e-mail address is boysen@sprintmail.com
Join the FREE Fitness Club Now for Weight loss, Strength and Fat Burning Workouts!
BACK TO ARTICLES