Deprecated: mysql_connect(): The mysql extension is deprecated and will be removed in the future: use mysqli or PDO instead in /home/a26f9f83/public_html/articles/includes/config.php on line 159
How To Jump Rope For Health and Fitness > NetSparsh - Viral Content you Love & Share

How To Jump Rope For Health and Fitness

Rope skipping is an excellent cardiovascular exercise according to the U.S. Olympic Committee Sports Medicine Council. It is far less hard on the muscles and bones than jogging.

While running or jogging, each foot absorbs up to 5 times the body weight from the force of the impact as the foot hits the ground. This force of hitting the ground can cause damage to the feet, ankles, hips and knees. But in rope skipping, the shock of hitting the ground is absorbed by both feet allowing the calf muscles to control and absorb the impact.

According to the American College of Sports Medicine, skipping rope is among the activities it recommends for aerobic conditioning. In order to improve heart and lung health, it must be performed 3 to 5 times per week for 12 to 20 minutes an hour, and at an intensity that will get the heart rate into training range.

To find your training range subtract your age from 220. Multiply that figure by .9 to get the high range. Multiply by .6 to get low range. With this formula a person 25 years old must keep their aerobic heart pulse between 117 and 176 to be gaining benefit. Aerobic benefits do not diminish or decline with training as in other aerobic activities.

From an energy standpoint, jumping rope at about 130 revolutions per minute is similar to running at 6 miles per hour or cycling 12 miles per hour. Just 10 minutes of rope skipping is equivalent to a one-mile run.

When choosing a rope, hold the rope and stand with your feet on the middle. If the length is correct, the handles should just reach your armpits. Handles should be thick and comfortable.

Look for a cushioned surface to jump on. A large rectangular carpet remnant is ideal. Hard surfaces like concrete should be avoided.

Choose well-cushioned athletic footwear just as you would for walking or running.

Start slow by gradually increasing session time over 2 to 3 weeks to let your leg muscles get accustomed to the extra exercise.

Many adults give up rope jumping because they are uncoordinated and miss too many steps. But this improves with time and practice.

More information on jump ropes may be found at:

-------------------------- ----------------------------

REQUIREMENTS FOR REPRINT: You have permission to publish this article free of charge in your e-zine, newsletter, ebook, print publication or on your website ONLY if it remains unchanged and you include the copyright and author information (Resource Box) at the end. You may not use this article in any unsolicited commercial email (spam).

You may retrieve this article by:


Words: 386 including resource box
Copyright: 2005 Marilyn Pokorney

Please leave the resource box intact with an active link, and send a courtesy copy of the publication in which the article appears to:

Author: Marilyn Pokorney
Freelance writer of science, nature, animals and the environment. Also loves crafts, gardening, and reading. Website:

In The News:

This RSS feed URL is deprecated, please update. New URLs can be found in the footers at


5 reasons why old-school aerobics is still the best workout
5 reasons why old-school aerobics is still the best workout. The weight-loss benefits are insane... 0. Woman holding a weight. Aerobics is a mix of cardio and body-weight exercises so it can help with weight loss or weight management. ~. take a ...

Pawtucket Parks & Rec announces spring classes
Valley Breeze
PAWTUCKET – The Pawtucket Parks & Recreation Division announces its lineup of recreational classes and programs for the upcoming spring season. The classes will be held at the Jenks Junior High School and the Agnes Little School for eight weeks, unless ...

Is high-intensity cardio bad?
Over the last 10 years, we have seen an explosion in the popularity of high-intensity cardio workouts. Millions of people have incorporated everything from basic aerobics to Insanity classes and the once very popular Zumba regimen. Every year, newer ...


Avera Medical Minute AMcK: Deep water aerobics provides countless health benefits
“We do about 20 seconds hard work, a little 10 second recovery and keep on going through building up some strength elements, some cardio, intermix that way,” said Walhof. Walhof says the water helps with bone and joint issues. “The deep water is very ...

Lifehacker Australia

How to Find a Workout That Won't Make You Want to Die
Lifehacker Australia
Killer workouts come with bragging rights: can you believe you survived that? But you can get a perfectly good sweat on without doing anything labeled “high intensity” or headed by a sadistic coach. It's okay for a workout not to feel like torture, but ...

and more »

Stratford Star

Baldwin Center senior calendar: March 16-22
Stratford Star
Friday, March 16 — 9 CARES, men's club; 9:30 zumba, mahjongg; 11:30 chair yoga; 11:45 lunch; 12:30 cards; 1 Baldwin Players show, pokeno, tap. Monday, March 19 — 9 CARES, aerobics; 9:30 knitting; 10 strength, laugh therapy; 11 qigong; 11:30 Italian ...

Markets Insider

There's even more evidence that one type of exercise is the closest thing to a miracle drug that we have
Markets Insider
Aerobic exercise, or cardio, might be the closest thing we have to a miracle drug. When we commit to regular workouts that raise our heart rate and get us moving and sweating for a sustained period, magical things happen to our mind and body. We start ...

and more »

Business Insider

How long you need to do cardio to reap the benefits for your body and brain
Business Insider
Other research suggests it might be better to do cardio for longer. A study in the British Medical Journal found that in adults over 50, the best results for the brain appeared to come from a routine that combined aerobic exercises with resistance ...

and more »


This is the best workout for weight loss, according to science
Those following the low-impact program worked out the same amount, but combined strength training with low-impact cardio, meaning no jumping. During each session, the women warmed up for five to 10 minutes, spent 30 minutes doing “rhythmic” aerobics ...

Business Insider

There's even more evidence that one type of exercise is the closest thing we have to a miracle drug
Business Insider
That type of workout plan could be anything from high-intensity interval training, like the seven-minute workout, to dynamic-flow yoga, which intersperses strength-building poses with heart-pumping dancelike moves. Researchers still aren't sure why ...

and more »
Google News

Running on Empty

A sexy pair of legs moseys its way down a... Read More

Using Nutrition to Boost Your Cardio

So, you're doing cardio religiously and you're not getting any... Read More

The Fitness Cardio Secret That Propels Lance Armstrong

What is Lance Armstrong doing that you can do to... Read More

Cardios Effect on Overall Health

When most people hear the word "Cardio", their mind automatically... Read More

Integrated Training for Improved Cycling Performance - Part 1

As we all know cycling is a great way to... Read More

Playing Your Cardio Right

To many, that half-hour a day is the most enjoyable,... Read More

Cardio Enthusiasts: Discover a More Effective Training Method for Fat Loss and Heart Health!

It is common to hear fitness professionals and medical doctors... Read More

5 Tips for Starting Runners

So you've decided to take up running? Maybe you are... Read More

Burn 340 Calories a Day with Aerobic Exercise

Strengthen your heart and lungs and give your body a... Read More

Why Your Cardiovascular Workouts Might Be A Big Waste Of Your Time

What if I were to tell you that most if... Read More

Better Cardio Workouts

The Cardio KingChange it upOne of the most important aspects... Read More

Elliptical Trainer Benefits

There are so many elliptical trainer benefits to list that... Read More

Run for Your Life

Running is an ideal symmetrical activity for keeping fit. However,... Read More

An Alternate Fitness Tool

Any competitive or recreational athlete will use a variety of... Read More

Are You Making This Cardio Mistake?

Are you exercising for long periods of time to try... Read More

A Cardio Snobs Workout

As I peruse the pages of various holiday issues of... Read More

Spinning Classes - Indoor Stationery Bicycle

Over the years I have changed my exercise routine continuously.... Read More

Treadmill Workout Ideas That Make Fitness Fun

Research shows that in order to lose weight safely and... Read More

Aerobic Activity Burns Fat

Aerobic activity is any exercise that helps you use oxygen... Read More

Elliptical Workouts

Elliptical workouts basically involve aerobic or cardiovascular exercise. Elliptical cross... Read More

Aerobic Training

How to start your aerobic training program:Consider first setting your... Read More

How To Start a Running Program

Running or jogging is one of the best ways there... Read More

Running Tips

It's a good idea to consult your doctor before beginning... Read More

Do You Need an Expensive Padded, Cushioned, Air Bubbled, Gelled Running Shoe?

Nike Free does not think so; and neither should you.... Read More

Too Much Water Can Kill

Long distance runners and other endurance athletes have long been... Read More