Jump rope. It may look like all fun and games until someone breaks a sweat. That’s when you realize this childhood pastime has some serious benefits that belong on your workout radar.
Did you know that, according to Healthy Times Blog, jumping rope for 10 minutes at 120 rotations per minute produces the same cardiovascular fitness as the following activities:
Cycling: 2 miles in six minutes
Jogging: 30 minutes at a moderate pace
Running: 1 mile in 10 minutes
Swimming: 720 yards in 12 minutes
Tennis: 90 minutes (singles)
That’s one magical piece of rope!
Boxers use the jump rope to help enhance their footwork and speed in the ring. It’s also good for their coordination and endurance. Be sure not to strike your heels; only use the balls of your feet. Also, as they say, it’s all in the wrist. Be sure not to move your upper body too much; your wrists are all you need to get the rope moving.
So how long should your jump rope be? According to Marc Perry, creator of the BuiltLean Program and managing editor and producer of the BuiltLean blog, if you bisect the jump rope by putting it under your feet, the handles should reach your sternum. Much higher or lower will affect the rhythm and make jumping rope much harder. The jump rope should tick the ground each revolution, which also makes it easier to count reps and get in a rhythm.
Check out Perry’s video showing seven different jump roping techniques to keep your workout fresh: