Jumping rope has many benefits for our body, from improving our cardiovascular fitness to burning calories! The tiny hops required to jump rope can also strengthen your calf muscles, increase your coordination, and improve tendon elasticity in your lower body!
The small impact over time starts to loosen up the joints as well as allow the tendons around the joints to adapt and strengthen. This helps enhance balance and coordination while decreasing the chance of incurring an ankle injury.
Being up on your toes is part of the form required for jumping rope. This position puts a lot of weight on the calves and even the anterior component of our legs. Ultimately, this helps build calf and shin strength, which can help us avoid injuries such as shin splints!
Another plus is that jump ropes are affordable, portable and can be used almost anywhere – in fact, because it doesn’t take up much space, it can easily be added to your home workout routine. Take it with you on the road too – throw one in your gym bag or your car and never miss out on a chance to jump rope.
Not sure where to start? We’ve got you covered.
Step 1: We are going to begin our jump rope journey WITHOUT a rope. Instead, we are going to mimic the act of jumping rope. Relax those shoulders away from the ears, bend your elbows to about 90 degrees while keeping your elbows at your side in line with your hips. Slowly start to spin your wrists in a forward motion and then slowly start to add in tiny hops, landing on both feet.
This simple step will slowly start to build your coordination and leg endurance!
Step 2: Try jumping in intervals and gradually build your way up! Start with 10 seconds of jumping followed by 10 seconds of rest for 4-6 rounds. Once you’ve mastered that, add 10 seconds onto your work…20 seconds of jumping followed by 10 seconds of rest.
Keep adding 10 seconds of work until you are comfortable and feel confident to use your rope.
Step 3: Add in your rope! Now that you are using your rope, start back at 10 seconds of jumping followed by a short break without the rope for a few rounds. Make sure you’re comfortable jumping over the rope before you build up your interval time.
Keep adding time and off you go! Try adding a jump rope into a HIIT workout, or use it as that day’s cardio portion.
Feel free to reach out via social media (@healtheasefitness) with any further questions. We are happy to help fulfill all of your fitness questions and get you one step closer to becoming an avid jump roper!
By Jessika Miller, HealthEase fitness professional