The focus of this article is skipping for exercise.
It includes information on the benefits and drawbacks of this fun yet challenging fitness activity.
You will also discover how to skip correctly, choose the right rope length, how often you should do jump workout routines, and more.
There are hundreds of exercise options, each with distinct benefits, with skipping being one. Also known as jumping rope, it is an often overlooked and underrated exercise.
However, the reality is that when done correctly and consistently, it is a reliable way to transform your health, fitness, and body shape.
Keep reading to find out more.
Table of Contents
Who does and doesn’t it suit?
Anyone can do jump rope workouts.
However, it may not suit people with bad knees, high or low blood pressure, or heart issues. If you fit into these categories, check with your doctor before proceeding.
It may also not be a good option for anyone who likes workouts with a lot of variety.
How to Jump Rope for Exercise
Skipping is simple. However, to avoid injury and get the most from your sessions, it’s vital to use the correct form.
1. Stand with your shoulders relaxed and down, your back straight, your abs engaged, knees slightly bent at all times, and your eyes looking forward.
2. With the rope on the floor behind you, hold a handle in either hand at about waist height and smoothly swing the rope forward overhead, keeping your upper arms and elbows close to your torso. The movement should come from your wrists, not your entire arms or shoulders, and your grip on the handles should be firm but relaxed.
3. As the rope approaches your feet jump just high enough to clear it, landing softly on the balls of your feet.
Repeat steps 1 to 3 for the duration of your sessions.
How long and how often should I do jump rope workout routines?
Skipping for exercise is high intensity, requiring more stamina than you may think.
Start with 2 to 5 minutes, increasing this by 1 or 2 minutes weekly. Aim to do 10, 15, or 20-minute jump rope workouts without a break two or three times a week.
You will still see and feel benefits if you can only manage a few minutes daily.
How long should my rope be?
Use a jump rope that is your height plus 30″ to 36″ for safe and effective workouts.
A rope that is too long will trip you as you jump. One that is too short will be uncomfortable to use as you will have to hunch your shoulders or lift your knees high for your feet to clear it.
If you’re buying your rope online and can’t test it, you’re better off buying one that is slightly long rather than too short. This way, you can trim it. Just make sure the rope you buy is adjustable, such as this one.
To determine the best length for you, place one foot on the rope’s center and pull its handles up until it is taut. The ends should reach your armpits, excluding the handles. Mark where to make the cuts.
Remove the handles, trim the excess rope, then reattach the handles.
Skipping for Exercise Video
Benefits of Skipping for Exercise
The benefits of skipping for exercise include the following:
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It’s budget-friendly
Jumping rope is a low-cost fitness activity, with all that’s needed being a suitable rope, supportive, shock-absorbing shoes, and a sports bra for women.
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It’s easily transportable
Skipping ropes are light and take up little space, making them easy to take to a park or pack in a suitcase when going on vacation.
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It boosts cardiovascular fitness
Jump rope workout routines increase the heart rate and, when done regularly, make for a stronger heart and lungs and better endurance over time.
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It provides a high calorie burn
Even when jumping at a moderate pace, skipping can burn around 600 calories an hour, making it an excellent choice for weight loss or weight management.
NB: How many calories you burn will depend on several factors, including your gender, weight, and the effort you expend.
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Workouts target the entire body
Jumping rope targets and tones the body’s major muscle groups, including the upper and lower legs, buttocks, upper back, shoulders, arms, and core.
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It improves coordination and agility
Regular sessions will improve your balance and coordination, so you’ll be steadier on your feet.
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It increases bone density
When undertaken regularly, jump rope fitness workouts can increase bone density, helping to avoid bone breaks if you fall and osteoporosis in later life.
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It has mental benefits
Skipping for exercise can enhance the ability to focus because it requires concentration to coordinate the movements.
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It can relieve stress
Skipping burns excess energy and releases endorphins, which impart a sense of well-being and help ease stress.
Drawbacks of Skipping for Exercise
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Workouts are high impact
Because skipping places a lot of impact on knees, ankles, and hips, correct form must be used to lower the risk of injury.
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It’s physically taxing
Workouts are demanding, so exercising without frequent rests can take considerable time.
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There’s a learning curve
When undertaking jump rope workout routines, coordination and timing are required, which can take a while to learn.
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It’s repetitious
Jumping rope may not suit individuals who like a lot of variety, as even with changing jumps, it can become monotonous.
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Free space and ground/floor surface considerations
You will need a free area and a high enough ceiling for unrestricted workouts if jumping indoors.
You can jump on concrete or dry grass, but an exercise mat or, better still, sand will be softer on your joints, lowering the risk of injury.
Skipping for Exercise Summary
Skipping for exercise can be a lot of fun, and it is suitable for most people.
It’s a reliable way to burn calories and shed extra pounds or maintain your weight.
It boosts stamina and endurance, improves lung capacity and cardiovascular health, lowers stress levels, and may ease depression.
Equipment requirements are modest. Other than a suitable rope, you will only need supportive, shock-absorbent shoes and a sports bra if you are a woman.
Just remember to begin slowly, gradually increasing the duration and speed of your sessions if desired, and check with your doctor if you have heart or joint problems or a history of erratic blood pressure.
