Rope Jumping...one of the best all-around workouts
Many exercise enthusiasts believe that rope jumping is one of the best all-around workouts because it strengthens muscles and bones, improves coordination, timing, and rhythm, improves heart strength, promotes fat loss, and improves overall fitness.
Exercise and movement are what our musculoskeletal systems were designed for. Almost all exercise, if it is not injurious is good for us. It does not need to be strenuous to accrue significant benefits. For example, 20 to 30 minutes of brisk walking, or 10 to 15 minutes of jogging are shown to have significant benefits to our health. However, more than 60% of adults in our country do not attain even this minimal level of recommended daily activity. Almost one of every four Americans is not active at all. Lack of exercise has even been attributed as the second leading factor causing death in the United States.
Accumulating more than 30 minutes of moderate level physical activity over the course of a day is not difficult, if planned correctly. Incorporating progressively more activity into a daily routine will result in proportional health status improvements. Regular exercise can help maintain and build healthy muscles, bones, and joints. Exercise can also reduce body fat, the risk of diabetes, premature death, heart disease, high blood pressure, elevated cholesterol, and colon cancer. Exercise will enhance every aspect of life, and improve our psychological well-being as well. Exercise gradually reduces oxygen demand at the various levels of exertion. It reduces the tendency for blood clot formation, and it increases the elasticity of our arteries, which prevents or impedes the development of atherosclerosis. Regular exercise also causes changes in brain function and brain chemistry, often leading to significant improvement in mood as well as cognitive functioning.
Few would not benefit from an increase in the level of daily exercise. Methods for accomplishing this increase include using stairs instead of an elevator or escalator, parking in more distant parking spots to increase walking distances, mowing the lawn, raking leaves, gardening, almost any cleanup activity, extra mall walking while shopping, and sometimes even carrying a small grocery basket rather than pushing a cart while shopping at the grocery store. Locate all the parks and walking trails within your area and find a walking buddy for regular scheduled walking activities. In short, do anything that will get you up out of your chair, on your feet, and moving. Try to find ways of having fun, and exercise will be a more social and pleasurable activity than the perceived drudgery.
Other ways to expand activity would include more walking to accomplish daily errands. Walk the dog, clean the house, clean and wax the car, do yard work and play with the kids. Begin a recreational activity such as golfing, bowling, soccer, hiking, dancing, yoga, martial arts, skating, canoeing, or any number of other possibilities. Many colleges and universities have beginner’s classes in various recreational activities, and these classes will provide potential exercise partners to enhance motivation and continued interest.
Whatever exercise or activity performed, one important way to make it more beneficial is with interval training. To use this simple technique choose an activity for exercise, speed it up for a period of 30 seconds or a minute, and then slow it down to a regular pace for that activity. This technique can substantially improve the benefits of most exercise modalities.
Rope Jumping
Rope jumping can be an ideal fitness and interval training activity and has become an important part of many fitness programs. Twenty minutes of jumping rope burns approximately 250 calories, depending of course on the speed and your weight. It is not a low impact aerobic activity, but a moderate level impact aerobic activity, and it is much easier on the knees, hips, and ankles than running and jogging activities. Rope jumping involves many muscle groups, especially the legs, calves and buttocks, but also the abdomen, chest, back, arms and shoulders. Many exercise enthusiasts believe that rope jumping is one of the best all-around workouts because it strengthens muscles and bones, improves coordination, timing, and rhythm, improves heart strength, promotes fat loss, and improves overall fitness.
It is easy to make a simple jump rope with a length of rope or clothesline. Obviously, this type does not cost much. A good manufactured jumping rope costs only $15 to $20 and will last a long time. The best jump ropes are made of nylon or other cloth and covered with plastic beads that improve the weighting and the auditory feedback as it hits the ground. Jump rope length is important. The right length is determined by stepping in the center of the rope and then measuring to the level of your armpits. The other primary piece of equipment is a good pair of cross-training or jogging shoes.
Jumping rope would be an ideal interval exercise during normal walking activities because a jump rope can be easily carried in a pocket or pack. Stop walking every half hour and do five minutes of rope jumping; gradually increase that time until you are easily able to do 10 or 15 minutes of rope jumping. A good goal is to be able to rope jump for 15 minutes continuously. Watch heart rate and gradually progress to your tolerance. Keep an exercise journal for record keeping and motivational progress.
The jumping surface is important. Generally speaking, it is better to jump on somewhat softer surfaces than concrete or hard tile floors. Wooden floors are better, and low nap carpeting is good as well. As with any other aerobic exercise, warming up 5 to 10 minutes with stretching and light activity is a good idea.
When jumping, lift feet just high enough for the rope to pass under, trying not to jump too high, or land too hard because these can cause fatigue as well as injury. Keep shoulders relaxed and manage the movement of the rope with wrists, not arms. Land on the padded portion or balls of the feet and be very cautious with respect to the ankles and knees. If jumping to music, choose tunes with approximately 120 to 130 beats per minute. Keep the elbows close to the sides of the body as the movement of the rope is managed. There are variations including, but not limited to: the alternate foot jump, double foot jump, running step, cross step, side-to-side step, and high step techniques.
If your life style has been sedentary, check with a doctor before beginning any vigorous activity. Start slowly and progress gradually to prevent injury.
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"Rope Jumping...one of the best all-around workouts"
authored by:
Dr. Livingstone is the medical director of rehabilitation at Havasu Regional Medical Center in Lake Havasu City, Arizona. He is board certified in physiatry (P.M.&R.) having developed an interest in this field because of personal experience after a m...
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