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If you're looking for a way to add a little fun and creativity to your workout, consider adding jump rope intervals. A good jump rope is one of the best investments you can make in your own fitness, as it is an extremely effective form of cardiopulmonary exercise and requires little more than a little space, a timer, and some creativity.
Humans burn about five calories to consume 1 liter of oxygen. This means that exercises that use more muscles can increase oxygen demand, causing you to expend more energy (burn more calories). Anyone who has swung a rope for more than 20 seconds knows that it's a great way to get your heart rate up and burn calories.
If you're still not convinced to give it a try, here are seven more reasons why you should consider jumping rope if you're looking for ways to change up your existing fitness routine:
1. Jumping rope can increase the elasticity and resilience of the lower leg muscles, resulting in a reduced risk of lower leg injuries.Calf raises can strengthen the lower leg, but if the muscle tissue becomes too tight, it can increase the risk of a number of lower leg injuries, including Achilles tendon strain or plantar fasciitis. Jumping rope regularly strengthens the calf muscles and improves the elasticity of the surrounding tendons and fascia. To increase elasticity, try landing on the ball of your foot first, but let your heels go all the way down.
2. Jumping rope can help improve your coordination.Jumping rope is a cyclical activity, meaning you do it at a constant, regular cadence. The steady cadence and rhythm of jumping rope can help improve coordination between the eyes, feet and hands.
3. Jumping rope can help improve your cognitive function.This is because jumping rope involves learning new motor patterns that improve nervous system communication between the brain, wrists, and lower leg muscles. This, in turn, helps improve your overall cognitive function, which is an important benefit as you age.
4. Jumping rope can help increase the intensity of circuit training.Strength training sessions that alternate between different muscle groups can increase heart rate and provide cardiorespiratory benefits. Adding one or more jump rope stations to a circuit is an easy way to increase the intensity of the entire workout. If you like doing your own circuits, add two to three minutes of steady rope jumping at the end to burn extra calories.
5. Jump ropes are extremely portable, making them an excellent option when traveling.Most modern business hotels offer their guests a simple workout room with some exercise equipment. That's the good news. The bad news is that the quality or condition of this equipment can be questionable at best and downright dangerous at worst. Don't let a poorly equipped workout room stop you from sticking with your workout while traveling. If you pack a jump rope in your suitcase, the sparsely equipped hotel fitness facility will also provide you with space for a sweaty jump rope session.
6. The portability of jump ropes makes them an excellent option for outdoor workouts at your favorite park or exercise spot.Many city parks have pull-up bars and other outdoor exercise facilities. With a jump rope, you can get a fantastic full-body workout by combining your favorite exercises on the available equipment with one to three minute jump rope intervals.
7. A jump rope is the only home cardio machine you really need.And all you need for space is the ability to swing the rope safely without hitting furniture or knick-knacks.
Invest in a high-quality jump rope
If you're thinking about making jumping rope a part of your personal training program, it's a good idea to invest in a good, durable jump rope. Buying a jump rope isn't a big investment, but you should spend a little money to invest in a rope that is easy to adjust and uses ball bearings to connect the rope and handle. Ropes with bearings usually last a little longer than ropes whose end is simply knotted in the handle. The only other device you need is a timer, which can be easily downloaded onto a phone or tablet and used to set specific work-to-rest ratios.
The training
The following jump rope workout will give you some ideas on how to add it to your existing workout routine. This workout can be done either at the end of a strength training session or as a standalone workout on cardio day.
Warm up
Perform multiplanar jumps by jumping in all three planes of motion. This helps prepare the muscles and connective tissue of your lower legs for the forces they will endure during exercise. Perform eight to 10 jumps, rest for 30 seconds, and perform two sets for each plane.
Jumps with legs apart (sagittal plane):Start with your right foot forward and your left foot back. As you jump, move your left foot forward and right foot back before landing.
Wide-to-narrow jumps (frontal plane):Jump with your feet shoulder-width apart and then directly under your hips.
Outside-to-Inside Rotational Jumps (Transverse Plane):Jump up and rotate your right foot to point toward 2 o'clock and left foot toward 10 o'clock as you land. As you jump back up, rotate your feet so they point at 12 o'clock. To protect your knees, do not rotate your feet too much and be sure to land with your knees slightly bent.
Train
Single leg jumps:Set your timer for one minute and spend 30 seconds on each leg. Rest for 15 to 30 seconds. (Note: Start with 30 seconds; reduce your rest time as your fitness improves.) Perform five minutes total (two and a half minutes on each leg).)
Jumps with legs apart:Start with your right foot forward; While in the air, switch to your left foot forward, switching feet as you jump. Jump for a minute and then rest for 30 seconds. As you get fitter, increase work time to 90 seconds and reduce rest time to 15 seconds. Perform four to six sets of timed intervals.
Running in place:Alternate between your right and left foot. Jump for 60 seconds and advance to 90 seconds. Likewise, start your rest at 30 seconds and reduce it to 15 as your fitness improves. To increase intensity, perform 10-second intervals, alternating between fast and slow steps (sprint for 10 seconds, slow and steady for 10 seconds). Perform four to six sets of timed intervals.
Rope jump ladder:Use the traditional jump rope form by taking off and landing on both feet. Start by jumping for 30 seconds and resting for 15 seconds. Add 15 seconds to each set, up to two minutes. Rest for 30 seconds and go back down the ladder to 30 seconds. If jumping rope is your only workout for the day, consider taking the ladder for up to three or four minutes in 30-second intervals.
Cool
Calf stretch:Lean against a wall and place your right leg straight back. Keep your hands on the wall and press your right heel into the floor while keeping your knee fully extended. Hold the position for 30 to 45 seconds and do two to three repetitions on each side.
Quadriceps stretch:Lie on your right side and hold the top of your left foot in your left hand with your left knee pointing straight down toward your right leg. Hold for 30 seconds and then switch