Jump ropeas a sport

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Learn about jump rope benefits & techniques.

Use our workout tips to loose weight and build stamina

Jump rope – hop to it - for health and fun

The story gets even better because jumping rope makes your body a calorie-burning machine! This means that when you add jump roping into your workout routine, you’ll be burning more calories not just during your workout, but throughout the entire day! When we say jump rope or skipping rope, we think of our childhood or kids in general. Why? Simply because most people did it as kids. Even though you are not a kid anymore, there is no reason to forget about the jump rope! It is a good way to get in shape, to be healthy, to lose weight and, last but not the least – to have so much fun! And lets not forget an important fact - there’s a reason elite athletes like boxers include jump roping as a cornerstone of their workouts: it’s an incredibly efficient way to burn calories, get con-ditioned, and have way more fun than getting on a cardio machine for an hour or more.Jump rope is the primary tool used in the game

Did you know that when you jump repeatedly, your body burns 800 to 1,000 calories an hour (compare that to 200 to 300 calories burned per hour while walking)?

It is interesting that jump rope is considered a sport. Athletes compete in individual and team jump rope events using single ropes or double Dutch. In Double Dutch skipping, two long jump ropes turning in opposite directions are jumped by one or more players. The world record for 30 second speed is 104 right foot only jumps, set by Zhongfei Duan at World Youth Tournament from China on July 30, 2014. Jolien Kempeneer

Jump rope as a sport

of skipping where one or more participants jump over a rope swung so that it passes under their feet and over their heads. This exercise is appro-priate for a wide range of ages and fitness levels. Skipping may be used for a cardiovascular work-out, similar to jogging or bicycle riding.This aerobic exercise can achieve a ‘burn rate’ of up to 1,000 calories per hour of vigorous activi-ty, with about 0.1 calories consumed per jump. Jumping rope for 15 – 20 minutes is enough to burn off the calories from a candy bar. Hop to it! This old-school recess favorite has great fitness benefits for grown-ups. Jumping rope is an effective cardio exercise that works your arms, legs, and core, helps strengthen your bones, and improves balance. The jump rope reigns among the pound-for-pound champions when it comes to a training tool that provides a quality workout without breaking the bank account. There is no reason to neglect such a valuable training tool.

from Belgium holds the 30 second speed female world record, with 102 right foot only jumps from August 7, 2012. Chu Ting Ho from Hong Kong, skipped 522 in the 3 minute right foot only jumps in the Male World Masters competition on Au-gust 3, 2014. Paul Morning from United States of America has set the world record for most jumps in 10 seconds with 72 jumps.

Jump rope techniquesThere are dozens of different techniques for jumping rope.

Lets name just a few:

BASIC JUMP

the jumper keeps both feet slightly apart and jumps at the same time over the rope.Beginners usually master this technique first before moving onto more advanced techniques.

CRISS – CROSS

this method is similar to the basic jump with the only difference being that while jump-ing, the left hand goes to the right part of the body and vice versa for the right hand, with arms crossing in front of the body.

SPEED STEP

the jumper uses alternate feet to jump off the ground. This technique can be used to effectively double the number of skips per minute. This step is used for speed events.

SIDE SWING

this is a basic technique where the rope passes the side of the skipper’s body, with-out jumping it. Usually the skipper per-forms a basic jump after a side swing, or a criss-cross.

LEG OVER

the jumper skips in a normal open jump, but with one arm hooked under the same leg.

FROG OR DONKEY KICK

this is a variation of a handstand, with a beginner version and an advanced version. In the beginner version, the jumper does a handstand, comes down and then pulls the rope under. In the advanced, the jumper pulls the rope while coming down from the handstand.

THE JAMES HIRST JUMP

the jumper performs a backflip into a split and then back to a skip in the upright position.

The highest intensity workout involves one jump each time the rope passes. Slowing the rope to

adding an extra little jump reduces the intensity. Pay attention to your target heart-rate zone. That’s where you’re exercising with enough

intensity to benefit from the exercise and not so vigorously as to endanger your health.

And the best jump rope

intensity for you is…

The high end of your target zone is 85% of that

number; the low end is 70% .

If you’re 40 years old, your maximal heart rate is 180, and your target zone is 126-153 beats per

minute.

“Pay attention to your target heart-rate zone.”

HOW TO DETERMINE YOURMAXIMAL HEART RATE?

220 Your AgeMINUS

Before the jumping: Adjust the rope by holding the handles and step-ping on the rope. Shorten the rope so the handles reach your arm-pits. Wear properly fitted athletic shoes, preferably cross-training shoes. You’ll need at least four by six foot (1,2 X 2 m) area, and about a foot (30 cm) of space above your head. The exercise surface is very import-ant. Do not attempt to jump on carpet, grass, concrete, or asphalt. While carpet reduces im-pact, the downside is it grabs your shoes and can twist your ankle or knee. Use a wood floor, piece of plywood, or an impact mat made for exercise. If you haven’t jumped rope since fourth grade, it can be a real challenge. It demands and builds coordination. At first you should practice foot and arm movements separately: Hold both rope handles in one hand and swing the rope to develop a feel for the rhythm.

Basic requirements

Next, without using the rope, practice jumping. Finally, put the two together. You’ll probably do well to jump continuously for one minute. Once you get the rhythm and the feeling, you can start to work on your jumping techniques. Hold the rope with hands at about hip height and elbows slightly bent, keeping your upper arms close to your sides. Your chest should be out and your shoulders back and down. Make your jumps small and land on the balls of your feet.

Jump like a pro – the best jump rope workouts

Basic hop1good old fashioned, basic ‘hop’ where you jump once in between each turn while keeping both feet together. This effectively works both your calves and is the most common jump rope method.

One foot jumps

the great way to correct any muscle imbalances you may have in your calves, or to improve your athleticism is to hop on one leg for anywhere between 10 and 50 reps, whatever you can do. This also helps work your calves very intensely, because you are focusing on just one leg at a time.

2

Our rope is very comfortable! The specially engineered foam handles prohibit excessive sweating of the hands, preventing the rope from slipping out of your grip. Also, it doesn’t tangle because the inner core is an iron rope. It is very light – only 5,8 oz (165 grams), which is the weight of the average lemon.

Do not attempt to jump on carpet, grass, concrete, or

asphalt. While carpet reduc-es impact, the downside is it grabs your shoes and can

twist your ankle or knee. Use a wood floor, piece of

plywood, or an impact mat made for exercise.

From one foot to another3alternating jumps from one foot to the other helps extend the amount of time you can jump rope. Hopping from one foot to the other while using the other foot for some support makes it far easier to jump rope for 5, even 10 minutes, or more continuously. This is often how boxers jump rope for 30 minutes straight.

Running in place

this is a great way to increase the intensity of jumping rope. Each time you jump, the rope comes underneath one foot, then the other, and so on. Kick your knees up as high as possible to make the workout harder.

4

Side straddlers

right after the rope passes in front of your feet, jump and split your legs apart. As your legs touch the floor in the side straddle, jump over the next turn, while bringing your feet together again. This kind of jumps are very demanding for outer calves and you’re going to feel an intense burn after only 20, or 30 jumps.

5

Front straddlers

this kind of jumps just require that you alternate your legs forward and backwards. This also works your hamstrings and quads a bit more, because you have to control your legs.

6

The Skier

you have to jump keeping both feet together from one side. It reminds of skiing so it could be a good exercise before winter vacation.

7

Double turn

this is the hardest of all the workouts men-tioned so far because you have to jump a lot higher to account for the extra time it takes to spin the jump rope around twice in one jump. It helps increase the intensity of the workout along with your athleticism.

8

Jump rope is portable and you can take it any-where - are you traveling, or do you not feel like going to the gym today? Throw your jump rope in your suitcase and bring it with you on vacation or whenever you just want to fit in a quick workout anywhere. If you’re short on time, even just a few minute jump rope workout will help you stay fit when you’re traveling or away from your normal workout routine. It’s even better with the music on – put the music on while jump rope workout and enjoy all the beauties of physical exercise. More than 100 exercises - there are over 100 jump rope exercises to learn which means you won’t be running out of new techniques to try once you master the basics. From double unders to bell jumps and straddle jumps, there are plen-ty of techniques to spice up your workouts.

Jump rope fun factsIt helps to relax - when you jump, your body releases endorphins, which act as pain relievers and give you a sense of well-be-ing and relaxation. Furthermore, the deep breathing you do while exercising vigorously clears your mind, sharpens your focus and energizes you for the day ahead.

It’s one of the most intense aerobic exercises - a speed rope workout will pump up your heart rate in the most intense yet fun way imaginable. The American Heart Association recommends jump rope exercising for adults and children as an effective cardiovascular activity. For example, a 110 lbs (55 kg) woman can burn about 100 calories doing moderate intensity jump rope ex-ercising. Not too bad considering running only burns about 85 calories!

With the jump rope you’re working for yourself and for the greater cause - $1 from every pur-chase you make is equally divided and donat-ed to prostate and breast cancer research. Our vision is to reinforce organizations developing programs that support research that will have the greatest potential to improve prostate and breast cancer prevention, diagnosis and treatment.

RHYME NUMBER ONE

Salute to the CaptainBow to the QueenAnd turn your back

On the dirty submarine

RHYME NUMBER TWO

I love apples, red and greenTasty fruit is fit for a queen.

Let us pick some from the treeYou can eat them along with me.How many apples can we eat?

1, 2, 3, 4...

RHYME NUMBER THREE

Mother, Mother, I am ill.Call the doctor over the hill.

In came the doctor.In came the nurseIn came the lady

With the alligator purse.‘Measles,’ said the doctor.‘Mumps,’ said the nurse.‘Nothing,’ said the ladyWith the alligator purse.

Jump rope rhymesJump roping is more fun with the music on. If you don’t have a radio, CD or MP3, you can jump and sing yourself. Through the history jump rope

rhymes have always been very popular. Here are few to remember:Thank you

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