Take the jump into jumping rope!

You might be rolling your eyes at this tidbit, but let’s actually look at a useful piece of equipment - the jump rope. It’s literally been upping my workouts and has quite a few benefits you might not have known about! Plus its a great way to get your kids active,

while also getting the same benefits! You don’t have to go fast or be super good at jump roping! I have a list of benefits on using the jump rope and also a few workout ideas that

I’ve used! Keep visiting out Trainer Tidbit page for more healthy information! Now let’s jump to it! ~ Joshua Szopinski ~ FitRec Personal Trainer

Benefits of using a Jump Rope

1. Reduces Lower Leg Injuries - while jumping rope your calf muscles get stronger but it also

improves the elasticity of the surrounding tendons and fascia.

2. Helps Improve Coordination - Jumping rope is considered a cyclic activity which means it’s

performed at a regular steady pace. The pacing and rhythm of jumping rope can help improve coordination between you eyes, hands, and

feet.

3. Improves Cognitive Function - Why? When jumping rope you are learning new motor

patterns, which improves the nervous system connection between your brain, wrists and

lower leg muscles. Something that is especially important as we age!

4. Can Increase Intensity In Any Workout! - Especially circuit type workouts, adding a

workout that switches different muscle groups can add a boost to heart rate. Try adding 2-3

minutes of jump rope to the end of your workout session!

5. Travel Size Convenient - Jump ropes can fit into almost any bag, and sometimes when you

are away from your gym you might not have access to the equipment you need. Brining

along your trusty jump rope can make sure you keep a consistent workout! You can even take it

outside!

6. Easy To Use - Being portable, jump ropes do not require a lot of demand. Besides proper

space to swing the rope around safely. You can perform your cardio workout anywhere -

indoors or outdoors.

Look into a quality jump rope! If maybe I convinced you, and you want to start

adding this to your routine, I recommend investing in a good durable jump rope. Thankfully jump ropes are not too expensive! Try to look for ropes that have a ball bearing connecting the ropes to the handle, as

they actually last longer compared to other kinds. Also make sure the rope doesn’t float when you use it, as

that makes the workouts difficult. They also make jump ropes without a rope, letting you mimic jumping!

The Rundown and additional tips!

To increase elasticity in the calf area, try to land on the ball of the foot first, and then let your heels go all of the way down to the ground. Try this when you’re just regular jump roping so you can get the hang of it.

WarmupPerform 8-12 jumps of listed exercises - rest for about

30 seconds - begin next set for 2-3 sets total.______________________________________________

Regular jump rope - 30 seconds

Split-leg Jumps - Begin with your right foot forward and your left foot back. As you jump, move your left foot forward and right foot backward before landing.

Wide-to-narrow Jumps/ In and out - Jump and bring your feet out to shoulder-width apart and then bring them back together with the next jump.

External-to-internal Rotation Jumps - Jump up and rotate your right foot to point towards 2 o'clock while your left points to 10 o'clock when you land. As you jump back up, rotate both feet to point to 12 o'clock. To protect your knees, do not over rotate your feet and be sure to land with your knees slightly bent.

Workout Time!

The goal is to be able to do each exercise for about a minute and a half. So slowly build yourself up. Each

exercise is about 4-6 sets.If a particular exercise is tough, try intervals of 30 seconds followed by a round of rest. When that

becomes easy add 15 seconds to the time and so on! You can also make this harder by reducing that rest time

in between each set you do.

Single-leg Jumps: Set your timer for one minute. During this minute spend 30 seconds jumping, using only one leg. Don’t forget to switch legs after 30 seconds. Rest for 15 to 30 seconds after completing the minute. (Note: Start with 30 seconds; reduce your rest time as it starts getting easy.) Complete for a total of five minutes (spending two-and-a-half minutes total on each leg) so almost like 5 sets of 1 minute.

Split-leg Jumps: Start with your right foot forward; switch to left foot forward while in the air, alternating your feet while jumping. Jump for one minute and then rest for 30 seconds. As this becomes easier increase the work time to 90 seconds and reduce the rest time to 15 seconds. Complete four to six sets of timed intervals (one work and one rest is a set).

Running in Place: This one is kinda tricky. Alternate between right and left foot. But basically jogging in place while jumping rope. Lift your legs in front of you to reduce risk of tripping. Jump for 60 seconds, with the goal of reaching 90 seconds. Additionally start with your rest period at 30 seconds and reduce to 15 seconds as you improve. Another way to mix it up, perform 10-second intervals, alternating between fast and slow paces (sprint for 10 seconds, slow for 10 seconds). Complete four to six sets of timed intervals.

Rope Jumping Ladder: Basically you are just regular jump roping. But we are going to keep increasing the time.Start by jumping for 30 seconds and resting for 15 seconds. Then add 15 seconds to every set (don’t change the rest time), up to two minutes. Rest for 30 seconds. Once you hit the two minute mark take a breather than go back down the ladder to 30 seconds.

If this is your only workout for the day, try taking the ladder up to three or four minutes at 30-second intervals.

For more information please visit: https://www.acefitness.org/education-and-resources/

lifestyle/blog/6395/7-benefits-of-jumping-rope/