At Barkes Fitness we enjoy giving clients unique workout plans, and introducing specific pieces of equipment that someone may not have thought of using before. Case in point…the jump rope. Jumping rope is one of the best cardio exercises you can perform, and can burn calories quicker and more efficiently then a lot of routines out there. Many people fear jumping rope, because they believe it will hurt their legs, ankles, and feet. This couldn’t be farther from the truth. In fact, jumping rope can not only improve your ankle strength, but also be easier on your legs then running on a treadmill.
According to Science Daily, jumping rope for up to ten minutes can roughly be considered equal to running an eight-minute mile. Not only that, but jumping rope can achieve a “burn rate” of up to 1300 calories per hour of vigorous activity, with about 0.1 calories consumed per jump. So taking those stats and numbers into consideration, just a moderate level of jumping rope can produce great results in terms of burning calories. There are a few other benefits that go along with incorporating jump rope into an exercise routine:
Improved Coordination – why do you think so many boxers do it!? By jumping rope and concentrating on your feet throughout the exercise, you subconsciously improve your coordination. Your brain is recognizing what your feet are doing, and improve accordingly. It’s all about repetition, which are brain thrives on and shares with the rest of your body.
Inexpensive – I mean…come on…it’s a jump rope. A really nice, weighted grip jump rope will run you maybe $20. But a simple speed plastic rope you can buy for $5-$10.
If you’re thinking of incorporating a solid jump rope routine into your workout program, you can start off simple on a beginner level and work your way up. You can even start off “Shadow Jumping,” which simply means jumping without a rope. As crazy as it sounds, it helps with the actual motion of jumping, and getting you used to the movements. Once you’re comfortable, start with a few forward jumps for 30 seconds, and rest of 30 seconds. Do this for 5 different rounds, and switch it up to a single leg jump for 30 seconds, rest for 30 seconds. Other easier jumping exercises to use include front to back jumping, side to side, and high knee jumps.
Feel free to share with us any other cardio exercises you may like to do that tends to get left out of programs!