Jumping Rope: An Oldie But Goodie

Jumping Rope: An Oldie But Goodie

HELLO! Over the past few weeks I’ve added some new cardio so my workouts. Lately, I’ve been all about quick effective workouts (see my last post on HIIT) and jumping rope has come to mind. I also recently read an article on Runner’s World and they had some interesting points on how jumping rope can help with running. Through that article as well as some research on my own, there are tons of benefits when including jump rope to your strength and cross training routine. Not only the obvious benefits including:

  • Can be done anywhere
  • Cheap
  • Easy storage
  • Good, fast way to get cardio in

BUT also adds components that enhance running performance as well. WHO KNEW?! Check out the benefits below!:

  • Aids in good posture 
    • During a race or run, rounded shoulders become more obvious as you fatigue. Training your upper body to stand tall as you jump keeps your form efficient.
  • Fast Footing
    • More efficient way to quicken your steps and stride leading to improved speed while keeping light on your feet.
  • Recruit fast-twitch muscle fibers 
    • Jumping without much break in between can help with explosiveness and power at the start of a run or race. 

Pretty short and sweet if you ask me! After learning these benefits, I love incorporating the jump rope! Who knew the such an oldie could reap awesome benefits in such a short time. To be honest, it is fatiguing. But my heart rate is up in no time and the added challenge is giving me something to work towards. To start, try to do 20-30 reps without stopping. Then add 5-10 more each time. I jump for time so I did 1 min when I added it to a workout. If a minute is tough, try 30 seconds and work up. Be sure your rope is not too long either. Hold the handles at your side and notice if the middle of rope touches the floor. If more than middle does, it’s too long, if not enough touches, it’s too short.

If not for enhancing performance, adding it to your cardio routine is a fun way to mix it up. You’ll be reap the benefits of an old school activity while gaining cardio health benefits along the way.

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