Jump Roping for Beginners

By Kimberly Dawn Neumann

Jumping rope for fitness is also referred to as freestyle jump roping or rope skipping. Long used by boxers and other competitive athletes for agility/speed drills, jumping rope not only enhances coordination, but also builds incredible stamina. Additionally it is one of the most efficient whole body workouts around. "Most people usually think of jumping rope as being a lower extremity exercise, which it is, but what doesn't come to mind is that the constant turning of the rope is a great upper body workout at the same time," says Marty Winkler, President of RopeSport and author of the soon-to-be-released 'RopeSport: The Ultimate Jump Rope.' "Because you're using all your major muscles the fat-burning potential is just phenomenal… you can get a great workout in as little as 10 to 15 minutes so minute-for-minute you can't beat it!" Plus, long, lean muscles are usually the result of regular rope skipping workouts making it a great choice for people trying to lose weight.

Check out these expert tips before beginning your jump roping routine:

Select a surface with spring. You can rope skip anywhere but if given the choice between a steel floor and carpet, go for the carpet. Choosing an area with a little "give" will help minimize bodily impact. If you're worried about messing up your floors, you can always lay down an indoor jumping mat -- a 3'x 4' mat that provides extra cushioning for knees and ankles while protecting the floor underneath ($27.95 at www.RopeSport.com).

Wear sneakers. Never jump barefoot, especially if you're a beginner. "I don't know of any specific 'jump rope' sneaker but a quality aerobic shoe or cross- trainer should do the trick," says Winkler. Try to find a shoe with good padding on the ball of the foot and lateral movement support.

Pick a proper rope. Look for a "speed" cable rope or a plastic beaded rope that's adjustable in length. You want a brand with a little weight to it which minimizes twisting and tangling so you don't get frustrated. Ball bearings in the handles can also be helpful. A good starter rope will cost between $10-$20.

Size your jump rope. Someone 5-feet tall shouldn't be using the same size rope as someone 6-feet tall. Jumping with the proper length is very important because it allows the arms to be in the correct position and minimizes "missing" (i.e. tripping on the rope). In order to determine the best size for your rope, Winkler suggests holding the handles like ski poles and putting one foot (not two) on the center of the rope before pulling up. When correctly sized, the handles should come to the center of your chest but not past your armpits.

Use music for motivation. Music is highly motivating when jumping rope. Any style that makes you want to move is appropriate (think contemporary, rock, hip hop, country, heck…even classical if it's upbeat). The key is to pick something with about 120-125 beats per minute (BPMs) if you're a beginning jumper to help you keep a steady but reasonable pace!

Start small. Don't expect to jump for an hour the first time you grab a rope! "As a general rule I'd suggest starting out by jumping 3-4 times a week for 15-20 minutes and increasing frequency, duration and intensity as your skill level and stamina improves," says Winkler.

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