Jumping Rope, a Good Way To Stay Fit

(CBS)  If you're looking for a high powered work out that's fun and uses minimal equipment, pick up a jump rope. Our fitness contributor Minna Lessig tells us how we can jump our way into a healthy body.

Benefits of Jumping Rope

Jumping Rope is excellent for the upper body as well as the lower body. Jumping rope is for shaping the calves, glutes and quads, what you may not realize is how the constant turning motion of the rope will also tone the entire upper body - the chest, back, shoulders, forearms, biceps and triceps.

It is a great weight reduction/maintenance tool. Jumping rope is a fantastic way to burn calories and lose weight. You can jump at your own level of intensity for any length of time. In fact, in only 15 to 20 minutes you can elevate your heart rate, burn a lot of calories, and get a excellent overall body "pump."

It is the single most beneficial exercise for improvement of fitness level and athletic ability. Professional boxers, some of the most well-conditioned athletes in the world, will readily attest to this fact. In just 15 to 20 minutes, jumping rope will give you an unparalleled total body workout. Not only will roping improve your cardiovascular endurance, it will also lead to significant gains in your performance level for virtually any sport -- baseball, football, skiing, basketball, tennis, volleyball, racquetball, and more.

You will improve your hand, eye and foot coordination; agility and fluidity; lateral movement; explosiveness; hand and foot speed; and timing. The intense weight training necessary for many sports will give you a great body, but larger muscles have a tendency to slow you down. That's why many coaches recommend jump roping as the perfect compliment to weight training.

It improves posture. It can be done almost anywhere and it is inexpensive. Jumping rope is safe for children and is non-violent and non-competitive. This exercise focuses on individual achievement and advancement. When a certain proficiency level is attained, you may want to "show off" a bit, and children especially will want to demonstrate what they can do, but it is primarily non-competitive and this type of "demonstration" and group activity creates an enjoyable atmosphere.

Different kinds of jumping ropes

1. Beaded ropes
2. Speed ropes, some in cotton, some in rubber.

   
   

To determine the exact length for an individual, stand on the center of the cord.


The handle tips should reach your armpits. When you jump over the rope, the rope should just brush the floor beneath your feet. If the cord doesn't touch the floor, the rope is too short. If the cord hits the floor in front of your feet, the rope is too long and should be shortened.




How to start


Beginners:


Step #1: Practice the foot and arm movements without the rope to give you a feel for the moves and the timing.


Step #2: Continue the movement and add the rope, turning it to the side of the body (a neutal and resting move).


Step #3: Continue the movement and now jump through the rope.


Keep your hands at a 90-degree angle so it allows you to keep the rope under control and gives your body enough space to get through the rope.


It is best NOT to look at your feet when you are jumping rope. It is bad for posture and could strain your neck.



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