Jump rope is an excellent cardiovascular exercise not to mention it’s far less hard on the muscles and joints than jogging or sprinting… There are many advances to jump roping then jogging. One of the cons of jogging is the amount of weight that is force upon you feet causing damage to the knees, ankles, heels, hips etc…While Jump roping can absorbed from both hit simultaneously hitting the ground allowing your calves to control the pressure upon impact.
Jump rope exercises help to develop muscular and cardio endurance as well as helping you become more agile, coordinated and have stronger muscles. Also increasing your fast twitch muscles that’s why most football and basketball athletes tend to train with jump ropes. Boxers do it as a must for the cardio and agility. There are many athletes who skip rope as part of their training and there are many people who take part in rope jumping competitions. If you ever get to see one of these competitions you will be amazed at the different jumping techniques.
According to the American College of Sports Medicine, skipping rope is among the activities it recommends for aerobic conditioning. In order to improve heart and lung health, it must be performed 3 to 5 times per week for 12 to 20 minutes an hour, and at an intensity that will get the heart rate into training range.If you want to begin a rope jumping program, you really do need to ease into it, to find your training range subtract your age from 220. Multiply that figure by .9 to get the high range. Multiply by .6 to get low range. With this formula a person 25 years old must keep their aerobic heart pulse between 117 and 176 to be gaining benefit.
Many adults give up rope jumping because they are uncoordinated and miss too many steps. But this improves with time and practice.The basic skip rope exercise is simply swinging the rope over your head and skipping over it. Start slow by gradually increasing session time over 2 to 3 weeks to let your leg muscles get accustomed to the extra exercise.
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