Jump Rope Skipping Exercises
According to the US Olympic Committee Sports Medicine Council, jump rope skipping is an excellent cardiovascular exercise . It is also among the exercises recommended for conditioning by the American College of Sports Medicine. There is much less damage done to your joints and it isn’t as hard on the muscles as some other exercises like jogging and running.
During running and jogging the foot absorbs up to five times your body weight from the force of the impact against the ground. During jump rope exercises the shock of hitting the ground is absorbed by both feet, allowing the calf muscles to control and absorb the impact.
It is important to start with the right equipment – even though there are few pieces. Shoes should be supportive with good lateral stability; they will prevent ankle injuries and save wear and tear on the joints. Cross training shoes, tennis shoes and basketball shoes have great lateral stability built into the shoe.
Use the right jump rope. The rope should be heavy enough to develop a steady rhythm and long enough so that the ends reach your armpits when you stand on the center of the rope. The handles should be thick and comfortable.
Your last piece of equipment is the floor. Try to do your jump rope exercises on a floor that has some cushion that will reduce the impact to your legs. A floating wood floor like a basketball court is significantly better than the concrete floor in your basement. An even better surface for your jump rope exercises is the grass outside. The ground provides cushion to your joints and resistance that means more energy expenditure for you.
To get the most benefit from jump rope skipping you should do the exercise between three and five times a week, for a period of 12 to 20 minutes. Just 10 minutes of rope skipping is the equivalent of going for a one mile run.
Warming up and cooling down is essential to prevent injury and improve your flexibility. Warm up exercises can be a quick walk, climbing the stairs for a few minutes or jump rope exercises slowly. Only after your jump rope exercises are finished should you do your stretches. Stretching before you exercise will actually cool your muscles down and do the opposite of what you intend.
Many adults will give up on jump rope skipping exercises because they feel uncoordinated and keep hitting the rope. Don’t give up. It won’t be long before you’ll notice improvement, increased coordination and flexibility.
As with any new physical exercise program you should talk to your doctor first to be sure that your activity does not conflict with your current physical condition or any medications you may be taking.
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