Jump roping3/5/2023 If you are using the jump rope as a warm-up, keep it to around five minutes total, jumping at a moderate pace that you're able to maintain steadily.Īnd, quick reminder: Give yourself a good stretch when you're done, too, focusing particular attention on your calves, quads, shoulders, forearms, and hip flexors. If you're planning to jump rope for most of your workout, Liles suggests warming up with "jumping jacks, squats, shoulder rolls, wrist rolls, and stretching." However, if you're planning another activity as your primary workout, "the jump rope itself is a good warm-up," Liles adds. But your forearms will feel the burn, too. As you can imagine, your legs do most of the work here, "especially your calves," he says. "Jumping rope is an effective form of cardio conditioning that is a total-body workout," says Liles. ![]() Jumping rope is strenuous and involves a lot of impact, so don't skip the warm-up. The discomfort and tiredness that come with vigorous exercise are to be expected. If you have any old or recent injuries in those areas, take special care with warming them up, and, as ever, stop if you feel any pain. With jumping rope, you should pay special attention to any tightness, tension, or pain in the feet, ankles, and knees - as well as the wrists, which do a lot of work by constantly turning the rope. "It's important, with any workout regimen, to be mindful of potential imbalances or injuries," Liles advises. "There's no way to get around the impact on the balls of the feet," says Liles, who adds that "you'll become adjusted to it with continued training." Be sure to wear supportive (and not too heavy) shoes when jumping rope. The base of the handles should hit at your armpit. To determine size, step on the middle of the rope with one foot and raise the handles until the rope is taut. Be sure to buy an adjustable one or check the length in-store. Then, there are heavy ropes designed for more upper-body work, specialized ropes for boxing training or CrossFit, and speed ropes for faster paces and advanced moves like "double unders." If you don't even know what a "double under" is, start with something basic and well-made, such as Crossrope, Fitness Master, or Valeo. "There are regular jump ropes, which have no special purpose and are usually cheapest," says Liles. With such a simple exercise, you would think there might just be one kind of tool. So, don't be discouraged by that voice in your head screaming, This sucks! Can't we just watch Netflix? 2. It's a new challenge for everyone, no matter their fitness level. Feeling so instantly challenged can make you feel like a failure, but remember that jumping rope is different from most of the physical movements we do during the day. Either way, it's normal - and it won't always be this hard. And if you're a fitness newbie, you might feel winded right from the start. But he affirms that "it can be modified or progressed for all levels." That said, even if you already have decent cardio stamina and leg strength, you might find yourself getting tired faster than you would on the treadmill or bike. Jumping rope has a reputation for being associated with professional athletes, American Psychos, and other hardcore fitness folk like Liles (I'm pretty sure he has an 18-pack). Whether you're a regular gym-goer or brand new to fitness, if you want to integrate jumping rope into your workout, here's what you need to know. Working with Equinox trainer and jump-roping expert Gerren Liles, we developed this basic primer for anyone looking to start a jump-rope routine. Though jumping rope is simple, it does require a bit of know-how, a little patience, and, above all, reasonable expectations. You buy the jump rope with high hopes of cheap, quick, and simple fitness then, about eight seconds into the actual jumping, you realize what a horrible mistake this was and throw the wretched thing across the room because nothing is worth that kind of boob-bouncing, heart-pounding, too-damn-hardness.īut rest assured, friend: There is a better way. I'm willing to bet that 90% of all jump ropes are currently gathering dust in the backs of closets all over the world. That's where the bad news comes in: Jumping rope is hard. Plus, frankly, it's really, really cheap. ![]() It's excellent cardio, strengthens your lower body and arms, amps up bone density, makes you more coordinated, and even improves cognitive function. It's an incredibly effective, portable, and time-efficient workout. The good news about jumping rope is - well, almost everything.
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