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:

http://www.apluswriting.net/diettips/fitnessequipment.htm

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

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:

Autoresponder: [email protected]
Website: http://www.apluswriting.net/articles/jumprope.txt

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: [email protected]

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

In The News:

Focus on Fitness: All about cardio  Plant City Observer
Group X | MUSC | Charleston, SC  Medical University of South Carolina

The Best Cardio Workouts

The benefits of exercise are abundant and well documented, and... Read More

Elliptical Trainer Benefits

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

Running Tips

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

Better Cardio Workouts

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

Walking for Your Health

Walking is the easiest way of exercise because it is... 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

Running in The Zone: A Personal Account

Running in The Zone has to be one of the... Read More

Heart Matters

Your heart is between one to two times the size... 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

Benefits of Aerobic Exercise

The real benefits of aerobic exercise are achieved by increasing... Read More

Integrated Training for Improved Cycling Performance - Part 2

The previous article looked at postural issues and possible muscles... Read More

Guidant Corporation Recalls Heart Defibrillators

A worldwide recall was announced by Guidant Corporation for nearly... Read More

Cardiovascular Training - From the Heart!

Cardiovascular training, or aerobics, requires a different approach than other... Read More

A Cardio Snobs Workout

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

Treadmill Workout Ideas That Make Fitness Fun

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

Stay in Shape - Cycling Workouts For the Winter Months

It's that time of year. The time when you decide... Read More

5 Tips for Starting Runners

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

Cardio-Boxing for Super Fitness

The major benefits of cardio-boxing include:· Increased Stamina · Increased... Read More

Aerobic Activity Burns Fat

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

Aerobic Cross Training for Weight Loss

Do you sometimes get bored with your aerobic exercise? Do... Read More

Integrated Training for Improved Cycling Performance - Part 1

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

Elliptical Workouts

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

3 Keys To Finding Your Natural Running Stride

When I think back to when I was at school,... Read More

The Fitness Cardio Secret That Propels Lance Armstrong

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