Jump Rope Workouts & Benefits
Rope jumping is a challenging and fun exercise for training your cardiovascular system and burning calories. Jumping rope engages your whole body, with emphasis on your leg muscles, particularly your calves. Incorporating rope jumping into your workout program can speed fat-burning and boost stamina, while sculpting lean legs and a toned torso.
Weight Management and Health
Having excess weight on your body can have detrimental complications. You risk the development of high blood pressure, heart disease, osteoarthritis, depression and sexual dysfunction. Because of the intensity of rope jumping, jump rope workouts can be effective in helping you lose weight and reduce your disease risk.
Jump ropes give you a distinct advantage when you want to increase your caloric expenditure while lifting weights. Jump rope intervals also boost your aerobic endurance, giving you more bang for your workout buck. Passive rest breaks in between lifts can be substituted with high-intensity rope-jumping sessions that keep your heart rate up and promote fat-burning. Rope jumping can also be used at the beginning of your workout for a warm-up.
Even though jumping rope is known as a cardiovascular exercise, a lot of muscles are being worked at the same time. This can create muscle tone and definition. The main muscles this applies to are the calves, shoulders, upper back and core. The calves are among the primary muscles involved with leaping ability. Since jumping rope puts a heavy emphasis on the calves, this activity can increase your vertical leap. This can be especially beneficial in sports such as basketball, football, baseball and volleyball. To make the exercise even more specific to leaping, perform high, exaggerated jumps as you jump rope. Increase the intensity of your jump rope workouts by using a weighted jump rope.
Skills and Guidelines
Physical skills that can be improved with rope jumping include better balance, coordination, timing and agility. A lot of these skills are sport specific, but they can also translate into daily life situations as well. If you have never worked out before, or haven't in a long time, consult your physician before engaging in any high-intensity exercise. Before you jump rope, stretch well to loosen up your muscles, and do the same after your workouts. Be sure to wear supportive athletic shoes that absorb shock, to decrease the impact on your joints and reduce your risk of injury.
- Jupiterimages/Goodshoot/Getty Images