Is jumping rope good exercise?
BY: Nicole GregoryYes. “Short, intense bouts of jump rope raise your heart rate significantly higher than low-intensity cardio, like walking or jogging,” notes Antonio Williams, a professor and certified personal trainer with the department of kinesiology at Indiana University at Bloomington. What’s more, “the new American College of Sports Medicine guidelines state that three short ten-minute bouts of exercise are just as effective as the typical 30-minute workout,” adds Williams.
For proper technique, consider the following tips from Martin Winkler, author of RopeSport: The Ultimate Jump Rope Workout:
• Maintain upright posture without leaning forward
• Keep your hands level with your hips
• Make sure your upper arms remain almost motionless
• Let the rope just graze the floor
• Aim for just an inch of space between your feet and the ground.
While people of all different fitness levels can take up jump rope, it’s not recommended for those who are obese, or have problems with their knees, joints or lower back, says Williams. But if you’re otherwise fit and healthy, jump rope has much to offer: It can be done almost anywhere, anytime and at low cost. It’s especially fun to do with music, and it can be an easy way to burn calories.
Nicole Gregory, contributor to Live Right Live Well, is a Los Angeles-based writer who has written for numerous publications, including Weight Watchers magazine, Vegetarian Times, Viv, Fit Pregnancy and many others.