Skipping rope might evoke memories of carefree childhood days, yet this aerobic activity isn’t solely reserved for children. Jump rope exercises hold universal appeal due to their accessibility, adaptability, and health advantages – not to mention the element of enjoyment they bring.
“Jumping rope is a straightforward, cost-effective workout that nearly anyone can master and perform in almost any location with minimal equipment,” highlights John-Paul Rue, MD, an orthopedic surgeon and sports medicine expert at Mercy Medical Center in Baltimore.
For those venturing into jump rope workouts, here’s a guide on getting started and the health benefits you can anticipate.
What Is a Jump Rope Workout?
Do you happen to have a jump rope lying around? If so, you’ve got the foundation for a workout. Utilizing a jump rope for exercise can range from simple sessions of skipping using a child’s rope for a few minutes to more advanced routines, even up to intense hour-long classes. Numerous gyms and private studios provide classes, or you can explore online for both free and paid video courses.
As it gets your heart rate up and promotes blood circulation, jumping rope qualifies as aerobic exercise. It contributes to meeting your physical activity targets; the Office of Disease Prevention and Health Promotion advises aiming for a minimum of 150 minutes of moderate-intensity exercise per week.
When executed correctly, jumping rope is gentle on the joints. Rachel Jablow, CPT, a jump rope instructor from Chicago-based Get Roped, explains, “Jumping rope is highly low-impact (when done properly, the jump should barely lift you off the ground, merely enough to clear the rope).”
Jumping rope is an exceptional cardiovascular workout that enhances endurance but isn’t as effective for increasing strength. For muscle development, integrating jumping rope with strength training exercises like weightlifting or bodyweight workouts might be more preferable. Nonetheless, Jablow points out that there are methods to employ the rope for strength training and resistance, such as using heavier ropes.
