Skip Rope, Not Your Workout
Jumping rope is cheap, portable, and burns more calories than you might think
What piece of exercise equipment sells for under $20, fits into a briefcase,
can be used by the whole family, and improves cardiovascular fitness while
toning muscle at the same time? And using it for just 15-20 minutes will burn
off the calories from a candy bar? The answer: a jump rope.
Jumping rope is a great calorie-burner. You'd have to run an eight-minute
mile to work off more calories than you'd burn jumping rope. Use the
WebMD Calorie Counter to figure out how many calories you'll burn for a
given activity, based on your weight and the duration of exercise.
"It's certainly good for the heart," says Peter Schulman, MD,
associate professor, Cardiology/Pulmonary Medicine, University of Connecticut
Health Center in Farmington. "It strengthens the upper and lower body and
burns a lot of calories in a short time, but other considerations will
determine if it's appropriate for an individual."
He sees rope-jumping as something fit adults can use to add spice to their
exercise routine. "You're putting direct stress on knees, ankles, and hips,
but if done properly it's a lower-impact activity than jogging."
For novices, a beaded rope is recommended because it holds its shape and is
easier to control than a lightweight cloth or vinyl rope.
- Adjust the rope by holding the handles and stepping on the rope.
- Shorten the rope so the handles reach your armpits.
- Wear properly fitted athletic shoes, preferably cross-training shoes.
You'll need a four-by-six-foot area, and about 10 inches of space above your
head. The exercise surface is very important. Do not attempt to jump on carpet,
grass, concrete, or asphalt. While carpet reduces impact, the downside is it
grabs your shoes and can twist your ankle or knee. Use a wood floor, piece of
plywood, or an impact mat made for exercise.
How to jump
If you haven't jumped rope since third grade, it can be humbling. It demands
(and builds) coordination. Initially, you should practice foot and arm
- Hold both rope handles in one hand and swing the rope to develop a feel for
- Next, without using the rope, practice jumping.
- Finally, put the two together. You'll probably do well to jump continuously
for one minute.
Alternate jumping with lower intensity exercise, such as marching, and
you'll be able to jump for longer periods. You'll probably never want to jump
for a solid 10 minutes. Rather, incorporate it into a varied exercise routine,
such as one developed by Edward Jackowski, PhD, author of Hold It! You're
Exercising Wrong. He uses rope-jumping intervals, initially 50-200
repetitions, in a combined aerobic and strengthening program.
The highest intensity workout involves one jump each time the rope passes.
Slowing the rope to adding an extra little jump reduces the intensity. Pay
attention to your target heart-rate zone. That's where you're exercising with
enough intensity to benefit from the exercise and not so vigorously as to
endanger your health.
Here's how to determine your maximal heart rate: 220 minus your age. The
high end of your target zone is 85% of that number; the low end is 70% . If
you're 40 years old, your maximal heart rate is 180, and your target zone is
126-153 beats per minute.