Jumping rope is great cardio for warming up the body, and burning calories. I recommend jumping rope for about 10 minutes before getting into your work out. This has been a traditional practice for boxers and fighters for over 100 years. I conducted a survey from a mixed group of athletes and non-athletes that showed more people preferred jumping rope over sprinting or distance running. Beginning level jumpers need constant practice and repetition in order to make a transition into a intermediate and advance jumper. I would also encourage advanced jumper’s to step it up a notch and try using a Training Mask to help develop more endurance.
Here are five main benefits to using a jump rope:
- Affordability– Jump ropes are very affordable (much cheaper than treadmills lol). They cost somewhere around $10 and they can be found at most sports department stores.
- Portability– Jump ropes can be easily transported and don’t take up much space to store or use.
- Improved Coordination– Jumping rope is a exercise that develops coordination because it requires a rhythmic flow of movement.
- Strength Gains– Jumping rope builds strength in the lungs and lower body. This also increases bone density which results in stronger bones.
- Fat Loss– Jumping rope is great cardio for losing weight because it is a exercise that requires movement from nearly every muscle in the body.
As I mentioned above there are three levels of jump roping: Beginner, Intermediate, and Advanced. I have put together a list of reference points and requirements to meet for each level of jumping rope.
- Beginner: Able to develop a rhythmic jump that flows at least 30 second without reset. Jumping in intervals of 2 minutes for a duration of 10 minutes.
- Intermediate: Skills require being able to cross the rope and breaking rhythm (switch feet, pace, etc.)
- Advanced: To be at the top of your jump rope game you should be able to move around and cross feet while jumping. Advanced people can also do double under jumps, which is when you spin the rope twice in one jump.