Jump roping as a cardio exercise. [Forum Archive]

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Jump roping as a cardio exercise.

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Posted by: jhawkin1

I just took up jump roping and was wondering what the benefits of jump roping as opposed to the traditional ways to condition (sprints, stairmaster, etc)? I am trying to tone up, and I know boxers use jump roping to improve their footwork, but are there other benefits? I'm trying to lose a bit of body fat, and along with my steady, clean diet. I got up to 75 consecutive jumps without stopping, any jump rope workouts/suggestions would be huge! Thanks. Also add thoughts.

Posted by: tyciol

You can make jump rope progressively difficult in many ways to increase the cardiovascular benefits. It is not a totally consistant activity compared to running on a treadmill, so you need good intuition (be conservatve about when you think you're actually improving, you may not be) and to measure wherever you can.

You can measure heart rate, duration of exercise, repetitions and if you add some at advanced stages, weights on the ankles or vest, or in the rope itself (handles, chain links).

To make more difficult, there is speed increase, or doing double skipping. Switching from 2 to 1 leg increases intensity, as would raising the legs higher, beyond what is needed for your jumps. There is also movement while skipping, such as skipping while going forwards or something.

I think it is more suited to be a great coordination activity, and that some other means may be more suitable for advanced cardio training, but that this is not really an issue for most people who can make intuitive progress by pushing harder while avoiding injuries.

Posted by: Scarface30

I used to jump rope and for those 5-10 minutes it was the best cardio I found I could do in that short amount of time.

If you have a speed rope, you can easily get a great HIIT session out of it if you were looking to lose some weight.

Posted by: fUnc17

Jump rope is an EXCELLENT form of cardio. It builds coordination like you wouldn't believe, and most importantly its FUN

Posted by: jhawkin1

I'm really into it, i try to get 100 reps at a time, and try to do it as many times as i can for about 20 minutes- 2 to 3 times a day now.

Posted by: XFatMan

Jump rope is the only cardio exercise I do. When I started, I could hardly do more than two minutes and I tripped after 10 - 20 jumps. Now, one year later, I can do about any trick with the jump rope, including criss-cross, double-unders, etc. at a jumping speed of 150 turns per minute and I hardly ever trip. I now do 12 sets of four minutes and one minute rest every day. There's some really cool info on that kind of exercise including videos here: Ross Boxing. You can also go directly to the first article and the second article

Posted by: Matt Taylor

Quote:

Originally Posted by jhawkin1

just took up jump roping and was wondering what the benefits of jump roping as opposed to the traditional ways to condition (sprints, stairmaster, etc)? I am trying to tone up, and I know boxers use jump roping to improve their footwork, but are there other benefits? I'm trying to lose a bit of body fat,

I think jump roping as part of interval exercises is great. Quick, slow pause, repeat ect...

But I think you should also do some sort of resistant or bodyweight exercises too to tone up your muscles.

Posted by: jhawkin1

Quote:

Originally Posted by Matt Taylor

I'm in the weight room 3-4x's a week for about 45 to 50 minutes each. do a lot of different pull ups, bi's, tri's, back, some squats, etc.

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Jump roping as a cardio exercise.

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