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HMA Jumprope

Jump Rope Skills


Jumping Rope...It's not Just For Kids!

Cinderella, dressed in yella, went upstairs to kiss her fella...Down by the river where the green grass grows, there sat Susie sweet as a rose...Not last night, but the night before, twenty-four robbers came knockin' on my door...
Remember those days in grade school when we couldn't wait for that break from our school work to go outside for our 30 minute recess? As a kid, we needed to let out some nervous energy by playing kickball, climbing on monkey bars, swinging and even jumping rope. We'd leave from school, and no sooner did we run from the bus and throw our books on the table then we were outside running around again! Back then, we didn't consider freestyle exercise as work or even working out. Now, many of us see it as a chore or even a must - but why?

Many adults who do not consider themselves "self starters" or "self motivators" do not think exercise is fun or that it takes too long to see results, therefore they give up too soon to make a noticeable difference. Well, think again and grab that jump rope out of your closet and get ready for the best fun you've had since you were a kid (most of your fun, may be from you laughing at yourself).




Due to the fact that many people choose not to exercise because they feel they don't have time, jumping rope is the perfect match for our short and restricted leisure time. It is a great cardiovascular exercise utilizing both the aerobic and anaerobic systems of the body. It is a great cross-training alternative for people who have reached a workout plateau and are not seeing results. It also helps increase hand/eye/foot coordination for many sports.

Weight Loss

One of the most important ways that jumping rope can be used is as a means to achieve weight loss. Before we begin to discover how jumping rope can help you lose weight, it is important to learn how weight loss works. There are 3500 calories in one pound--and therefore, in order to lose one pound of weight per week, you must eliminate 700 calories each day. This can be done in a variety of ways. A person can either try to cut all of these calories out from their diet, they can try to burn off all of the calories through exercise, or they can use some combination of both of these methods. Research has found that people who lose weight and keep it off typically use diet and exercise in order to reach their weight loss goals. Jumping rope for 30 minutes will produce a caloric burn of approximately 300 calories--and therefore, in order to lose one pound per week, you must jump rope for thirty minutes every day and cut out 400 calories from your diet. While this may seem intimidating, it will promote the greatest amount of weight loss in the healthiest manner possible.

Increased Cardiovascular Fitness

Another great benefit of using a jump rope during exercise is increased cardiovascular fitness. Your cardiovascular system involves your heart and the arteries and veins that bring blood and oxygen to and from the heart and the rest of the body--and therefore, by improving the ability of this system to work, you will not only have a greater ability to perform your daily tasks, but you will become less breathless during exercise as well. While strength training can increase muscle tone, it has been found that low to moderate, sustainable exercises such as walking, biking, or jumping rope are the best way to improve the quality of your cardiovascular system. Be sure to consult with your doctor, nurse, or health care provider to make sure that you heart is healthy enough to begin this type of exercise routine.

Muscle Tone

Finally, exercising with a jump rope is a great way to improve the muscle tone in your legs and lower body. After the first day of jumping rope, you may experience some soreness in your legs--this is because the muscles have been working hard enough to cause microtears. These microtears will eventually heal themselves in a few days--and because of this damage and repair, your muscles will be stronger, larger, and more toned than when you started the exercise.


Measured Flow and Systematic Movement.


HMA Jumprope