From The complete guide to jump-rope

by Jake Seal

Why skip?

Skipping, jump-rope, whatever you want to call it. When it comes to the
crunch it is an excellent exercise that is relatively easy, has a
multitude of benefits and a low injury risk factor.

According to one source 10 minutes of jumping rope is equal to 30 minutes
of running at a 5.7 mph pace. Also most sources quote it as being an
efficient calorie burner about 12 calories per minute for a 150-lb person
who jumps 120 times in a minute. But more importantly Rope jumping, or
skipping is a workout that involves the whole body. It tones the muscles
of the upper body (especially the deltoids and to a lesser degree the
chest and upper back) as well as the lower body (especially the calves and
the hamstrings). Jump rope promotes definition of the abdominal muscles
and it reduces cellulite. For athletes it is excellent, as aside from the
cardiovascular training benefits it also significantly increases jumping
and running potential.

Another important factor is convenience: it can be done every day, and
anywhere. It doesnt require any special equipment, or a great deal of
space. You dont need to perform an extensive warm-up and you can do it at
any time of the day or night. Jumping rope is an excellent cardiovascular
(heart/lung) workout. It's comparable to jogging in its benefits, but
there is much less impact and so is easier on the joints than running
(particularly running on pavements).

Rope jumping improves your co-ordination, speed and agility - which can
vastly improve performance in other sports. You'll be working several
muscles in the legs, shoulders, chest and forearms and Skipping is also a
handy alternative when the weather drives you indoors. Ropes are cheap,
easy to pack when you travel and light enough to carry anywhere.

Jumping rope is a plyometric style workout. Thus it is excellent for
developing, power, speed and endurance in your calves. It is particularly
suited for developing jumping height and footwork speed. Famous advocates
of jump rope include Muhammad Ali, Bruce Lee and countless martial
artists, boxers and NBA stars.

Type of rope

Nylon - need to work harder to make the rope turn fast

Leather - turns much easier, is heavier so works the muscles more

Soak leather ropes first. This makes them supple, easier to use and longer
lasting.

Grip

Holding handles works the forearms more.

Holding rope works the Deltoids more.

Length of rope

Any type of rope is suitable, but the length of the rope should be right
for your height. Stand on the centre of the rope, and lift the handles
upward. At the point where the handles meet the rope, the handles should
reach your armpits. Wear trainers with good shock absorbency and/or jump
on softer surfaces (carpet is best). Concrete is too hard, especially if
your shoes lack support. Cross trainers/running trainers are the best for
running.

Starting jumping

If you are looking for fat burning a good idea is to perform your
jump-rope workout first thing in the morning before you eat
breakfast. This will have two benefits firstly your glycogen stores have
been used throughout the night while you were asleep and so will be
quickly used up when you start jumping rope. This means your body turns to
alternate sources of energy i.e. stored fat. Secondly, not only will you
feel invigorated and get a nice endorphin rush that will drive you through
the morning your metabolic rate gets a kick start and (depending on the
source you consult) will stay elevated for 2-6 hours.

If you're new to rope jumping, start slowly - even if you're quite
fit. Jump for a minute or two, then rest and stretch your calves.

Sixty to seventy turns per minute is a good starting pace. For a more
intense workout, you can raise your knees high as you jump. However,
you'll still get a good workout jumping only an inch or two from
ground. Land with your knees bent and allow your entire foot to absorb the
impact. Avoid landing just on your toes. You can choose to jump with both
feet together, or alternate from one foot to the other. Stay upright -
don't bend forward at the waist. Your elbows remain at your sides and the
rope should be turned with the wrists and forearms, not your shoulders.

Rope jumping can increase your heart rate quite quickly. For those less
fit, slow down if you lose your breath. Jump for shorter periods and
alternate with marching on the spot, or pace briskly back and
forth. Eventually your fitness level will improve and you'll be able to
jump for longer periods.

Skipping rope for just half an hour will burn about 375 calories for a

185-pound man and roughly 276 calories for a woman weighing about

135 pounds.

Working out with the jump rope

Wear a good quality pair of running shoes to absorb the impact.

Warmup - joint rotations and dynamic stretching for lower and upper
body. Pay particular attention to your knees, ankles and tendons along the
feet.

Bent leg

Low squatting jumps

Two foot jumps

One foot jumps

One foot with bounce

Alternate foot jumps

Double turn, Triple turn, Quadruple turn

Figure 8's (cross hands over in the middle of the jumps, forming a figure
8 pattern with the rope)

Swings (no jumps, used for cooling down, warming up or when resting, work
figure 8 sings from side to side hands held close together)

Jump and kick

Cool Down - Relaxed, static stretching or PNF. Focus on Calves/Achilles
and hamstrings. Also Groin.

Slow pace - 30 - 60 turns per minute

Medium pace - 60-120 turns per minute

Fast pace - 120-180 turns per minute

Aim to be above 100 turns the whole time. Start with 10 minutes and build
up to 30 minutes. For the first week your calves may be very
sore/tight. Persevere, warm up/cool down properly and they will become
accustomed to the exercise.

Problems with rope jumping

Many people are worried about the repetitive jumping in one place because
they believe it will strain the gastroc (calf muscle) and/or put too much
pressure on the ankle joint. However jump-rope, when done correctly, with
a good warm-up and cool down is an exercise that stretches and strengthens
the leg muscles. Boxers jump rope to develop rhythm, and to learn how to
subtly shift her body weight from foot to foot. Each jump is slightly
different form the jump before and the majority of your jumps are very
small. It's the constant shifting of the body weight and the low height of
the majority of your jumps, that keeps jumping rope from being a jarring
exercise. The afore mentioned problems would occur if you were to jump up
and down in the same, locked position over and over. Then, the joints and
muscles would suffer from the repeated impact. But part of the beauty of
jump-rope is that it is an ever-shifting, rhythmical motion, encouraging
the development of agility and cardiovascular endurance.

If your calves are tight, stretch them out before you jump, and then
stretch them out between each set. Skip in 1-3 minutes bursts and rest for
30 seconds to 1 and a half minutes between sets. As you jump, concentrate
aligning your hips directly under the shoulders and over your feet. Often
calves get tight because they are taking on most of the work load for
every move. Stay relaxed move from your centre, and dont land on tensed
legs, ankles and feet. If you build up gradually, listen to your body and
persevere you will avoid any pitfalls and reap the plethora of benefits
from a good jump-rope workout.