What? Jump roping for 10 minutes is equal to 30 minutes of jogging?

Remember those days when you were a kid and you played a variety of activities for hours on end?  Maybe you played four square, hop scotch, dodge ball, tag, SPUD, ghost in the graveyard, hula hoop or even jump roped. Who knew how great all of those activities were for our health not to mention how happy our parents were that we were out of the house. The good news is, you can still do all of these activities. But you might have a few second looks if you hop scotch or play four square in the gym. So today I'm going to talk to you about jump roping and why you should incorporate this into your fitness program. 

• It’s inexpensive. You may already have an old jump rope lying around but if you don't, jump ropes are not expensive. Sure you can buy a higher valued jump rope with bells and whistles if you want to. But whatever jump rope you buy, make sure it is the right size for you.  Or you can do what I do (sometimes that is). I pretend I have a jump rope and focus on my form and technique.
• You can do it practically anywhere. Any hard surface works fine whether it is outside, inside, at the gym. So there's no excuse to not jump rope!
• It burns a lot of calories in a short amount of time.  If you are looking for a way to burn off calories in a short period of time, then jump roping is for you!  *Studies have shown that 10 minutes of jumping rope (at 120 turns per minute) has the same benefit as jogging for 30 minutes.  This a great work out if you are short on time and want to get in a good cardio workout. 
• It’s compact.  A jump rope hardly takes up any space and  can easliy be stored in a drawer, purse or back pack. This makes it a great workout equipment to bring with you on holidays or business travel. 
• You’ll notice improvements.  *Jumping rope helps build agility, speed, balance, and coordination, while improving your overall fitness level.
• You can do it alone, with a partner or a group.  Jumping rope is a form of exercise you can do on your own safely and without a spotter. It can also be done with a partner or in a group. i.e. family members, friends or colleagues.  It is a fun activity that almost anyone can do and it's a good way to incorporate fitness without too much thought or effort since you can do it anywhere. You can also use jumping roping as a team building event or a competition.  *How many jumps can you do in a minute? How many jumps can you do without stopping or messing up? What kind of variations of jumping rope can you do? 

• With all of these amazing benefits and conveniences of jump roping, why not start today? But first things first. As with any sport or fitness activity, finding the right equipment for you is the most important component.  If you choose to buy a jump rope, the best way to know what is the right size for you is to stand in the center of the rope and hold the handles in your hand. You should be able to bring the handles up to your armpits. 

• Second, technique and form! Believe it or not, jump roping is not as easy as it may sound or look when, especially if you've watched a boxer train. It is a skilled movement that requires mental concentration, coordination and timing. Here are some tips from Sparkpeople.com.

• 1. Hold the handles with a firm grip, elbows CLOSE TO YOUR SIDES. 
• 2. Make small circles with wrists while turning the rope. Try not to make large circles because this will incorporate more movement from the full arm rather than just the wrist. 
• 3. Keep torso relaxed, head lifted and gaze ahead for balance. I find that if I look down at my feet as I jump rope, I lose my balance and trip on the rope. 
• 4. Jump only high enough to clear the rope.
• 5. During jumping, the rope should skim the surface lightly.
• 6. Always land softly on the balls of your feet
• 7. NEVER sacrifice good jumping form or technique for form. 

So now that you know how to find the right jump rope for you and learned the proper technique, get our there and be a kid again. Jump rope for fitness and fun. 

Stay active and anything is possible!

      

*Content came from Sparkpeople.com and a study completed the Research Quarterly, a journal of the American Association for Health, Physical Education and Research