Here’s a question for you. When was the last time you tried jumping rope? Maybe it was at the gym last week, maybe during lockdown, or maybe like me, when you were 10 and you were at school and playing in the playground. Maybe when I was living my best life.
Dear Reader, I am currently 30 years old. But jumping rope has been making a comeback in recent years, and when you dig into the never-ending list of jump rope benefits, it’s clear why. “This is one of the easiest and most cost-effective ways to improve your fitness level,” says Jolene Martin, a personal trainer and veteran rope jumper who specializes in strength training and functional fitness. . “It targets muscles throughout the chest, back, shoulders, biceps, triceps, forearms, glutes, hamstrings, quads, calves, and abdominals,” Martin added. That’s nice.
So, in pursuit of my desire to learn new skills (it’s never too late), make the most of the benefits I’ve gained throughout my body, and improve my level of cardiovascular health, I decided to try my hand at jumping rope. . Plus, if it’s good enough for Gemma Atkinson, J. Lo and Halle Berry…
my jump rope challenge
To keep things interesting, aim to complete 100 jumps per day for 30 days at home or at the gym (gulp!).
Personally, I usually work out in the morning 4-5 times a week, although it can vary depending on how my body feels. While completing the jump rope challenge, I continue with my weekly 5k run, my weekly online Pilates class (I usually find a free Lottie Murphy Flow), and my 3 strength training sessions at my local gym. That’s what I’m aiming for. But if it becomes too much, I will definitely stop the session or workout. With this in mind, an ideal week would look like this:
Monday: 100 jumps at the gym + 45 minutes upper body strength training session (combination of lat pulldowns, dips, pull-ups, chest presses, rows, shoulder presses) Tuesday: 100 jumps at home + 20 minutes online Pilates workout Wednesday : 100 jumps at home + 45 minutes lower body strength training session (includes squats, deadlifts, lunges, abductors, hip thrusts) Thursday: 100 jumps at home + 45 minutes full body strength training session ( range) from dips, pull-ups, chest press, squats, deadlifts, lunges) Saturday: 100 jumps at home + 5k run Sunday: 100 jumps at home
Remember, this is my personal weekly workout routine. If you’re considering jumping rope or trying a fitness challenge, talk to your PT and adjust accordingly.
First of all, what is jump rope?
Jumping rope is a high-intensity workout in which you hold a skipping rope on each side of your body, swing it over your head, and jump over it. Sounds easy, right? But this dynamic and explosive form of fitness is anything but.
Along with aerobic exercise (used to improve cardiorespiratory endurance), anaerobic exercise (used for short, intense workouts such as HIIT), and challenging the cardiovascular system, jumping rope trains every muscle in your body. Therefore, the impact of the jump is greater. As with any form of fitness, finding your form is important. To perfect your technique, Martin recommends the following:
Keep your shoulders relaxed Keep your feet closed as you jump up and down Look forward, not down Maintain soft knees and a neutral spine Jump high and land softly
What are the benefits of jumping rope?
This kit may be small, but its benefits are certainly powerful.
Jumping rope also helps improve your balance and coordination, both of which unfortunately decline with age. Researchers in the Journal of Sports Science & Medicine investigated the effects of skipping on athletic performance and body balance in young soccer players. What’s the result? They found that people who jumped rope had “enhanced general motor coordination and balance” compared to those who didn’t. Need speed? Runners who have completed 5 kilometers will be happy to know that jumping rope can also help them run faster. This was published after researchers conducted a meta-analysis of 21 studies and found a link between jumping rope and shorter running times.
For those of you who avoid running to your alarm clock, take a look here. According to a study published in Research Quarterly for Exercise and Sport, jumping rope for 10 minutes every day for six weeks can have the same amazing benefits as jogging for 30 minutes every day. “So even when everything else in life gets busy, jumping rope can help you get results in less time,” Martin added.
“Jumping rope increases and maintains bone density, which is also linked to heart health,” Martin explains. The latter was proven in a 2019 study that looked at the effects of jumping rope on physical fitness and cardiovascular health. In this experiment, a group of men was divided into two groups. Group A was tasked with completing two jump rope workouts a day, and group B was asked to do their regular workout routine. After 12 weeks, group A showed “significant improvement” in VO2 max.
Side note: This is my own personal jump rope journey, and if you decide to take on a similar challenge, please know that it will never be exactly like mine. that’s ok. Either way, Martin recommends honing your practice. “As with anything new, start slow, learn the moves, and slowly work your way up,” she says. “Maybe start by jumping rope for two minutes without stopping and continue from there.”
However, for people with high blood pressure, heart disease, asthma, or who are clinically diagnosed as overweight, Martin says, “low-impact, low-intensity activities that don’t put weight on your body are better. It would be suitable,” he advises.
7 things I learned from the jump rope challenge
1) My calves get burned when I jump rope.
That’s an understatement. Once you complete 100 jumps, you’ll feel like you’ve practiced everything from head to toe. This was great because it helps me warm up before a workout or run. But if there was one place I felt more flushed than ever, it was in the two muscles that make up my calves: my gastrocnemius and soleus.
My calves hated me for at least the first week, but after talking to Martin I found a solution to all the troubles caused by jumping rope. “Be sure to stretch your calves after 100 jumps,” she says. . “Otherwise, you might feel like you’re wearing high heels after a night out.” Oh!
2) Skipping rope requires a supportive sports bra
We all know that sports bras win awards for the toughest workout wear. But a well-fitting sports bra really comes into its own when doing high-intensity fitness activities like jumping rope. So please take this as a reminder…
3) Jumping rope is really useful
Don’t just take my word for it. “One of the best things about this exercise is that you can pack up your jump rope and take it with you anywhere in the world,” Martin explains. “It’s so lightweight and space-saving, there’s no excuse not to continue your training.”
I saw this firsthand with my own eyes. Over the course of 30 days, my little pink jump rope racked up more steps than Covent Garden tube station. I took my buddy to Mexico and we went to 3 different gyms and a local park. No matter the time, place, or location, all you need is a rope, enough space to swing it, and the motivation to jump.
4) Jumping rope is an important mental training
Yes, experienced jump rope experts make this form of fitness look easy. But twisting the rope around your body, jumping at the right time, keeping track and aiming for 100 skips is as much a mental workout as it is a physical one.
In my experience, jumping rope requires the most, if not all, concentration while prioritizing cardiovascular fitness. All it takes is one hop, one skip, one out of place, and your record can quickly go awry. Even worse, if you lose your coordination like I did at the start of this challenge, you can accidentally whip your leg, arm, or other body part with the rope. I found out the hard way.
5) Breaking up your 100 jumps into sets helps.
I find it easy and fun to exercise in the morning. That’s because exercising in the morning prepares you for the day and releases endorphins that you don’t get from an oat latte. However, at first, it was difficult to find a rhythm with the rope and to catch my breath. To help with this, I decided to split my 100 jump outs into 5 sets of 20 each.
By day five, I was able to do about 40 jumps in a row, and a little over a week later I was able to hit 60. It wasn’t until day 15 that I finally achieved 100 jumps in a row, and it wasn’t until day 15 that I felt like I could keep going. I’m going.
6) Improves time and coordination
Yes, really. Not only was I finally able to find my flow in jumping rope, but I was also able to reduce the time it took to jump 100 times in 30 days. Initially, it took about 2 minutes to complete 100 jumps.
By the end of the challenge, my personal best was halved to under 60 seconds. Additionally, once I mastered the basic jump rope, I started adding in some alternating foot skips.
7) Jumping rope is very cost-effective.
Did I mention that this handy portable kit costs less than an expensive cup of coffee? Starting at less than $5, and as the cost of living continues to rise, this is music to my ears and my bank balance.
final thoughts
It turns out that a lot can change in 30 days. After a month of jumping rope, my hand-eye coordination has never been better. Want to fire off 100 jumps at once? Of course. Sprinkle in a few tricks? Consider my fancy footwork. Need to do a short warm-up before running? A skipping rope has become my buddy. Additionally, my recovery rate (measured by how short of breath I am after jumping rope and how long it lasts) and my desire to log more jumps even after hitting 100 in aerobic fitness shows that As in, the bar has been raised.
Will I complete 100 jumps every day for the rest of the time? I’d be lying if I said yes. But on days when you don’t feel like going to the gym, need some head space, or go for a run, reach for a jump rope to stimulate all major muscle groups in minutes and warm up your body. Masu. Train your calves and release endorphins. Boxer’s skip, side swing, double under…I’ll come get you!
