Jumping rope worth trying

Get Roped Into Fitness

By Raphael Calzadilla, BA, CPT, ACE
Chief Fitness Pro
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The first time I witnessed a professional boxer jump rope, I was in absolute awe. I was mesmerized by the speed of movement and quickly realized that this exercise was an amazing tool to burn calories. I spent the next few months mastering the jump rope, and felt I had reached my pinnacle after someone watching me asked if I was a boxer.

Jumping rope is one childhood interest worth revisiting. It's a plyometric activity that enables muscles to reach maximum strength in a short period of time. It's also a great cardiovascular alternative to your usual aerobic workout. Jumping can increase body awareness and help develop better hand and foot coordination.

Jumping rope is a part of the training regimen of many athletes, including those involved in track and field, volleyball, basketball, football, boxing and baseball. Why not follow the lead of the pros and jump into shape?

One of the greatest things about jumping rope is how little it takes to get started. All you really need are some comfortable shoes and a good rope. The best shoes for jumping rope are cross-trainers. Be sure your shoes have a reinforced toe and provide a lot of cushioning for the ball of the foot.

Get Equipped -- Jump ropes are made from a variety of materials and feature various grip styles. Choose a lightweight rope with foam grips, so it won't slip away from you. Choose the right length rope by stepping one foot on the center of the rope and bringing both handles up to the chest. The handles should reach about chest-high. You can get yours in eDiets store..

Get Started -- To begin, lightly grip the handles near the end closest to the rope. Keep your shoulders relaxed and elbows close to your body. Your knees should be bent slightly. Turn the rope from the wrist and aim to keep a smooth arc in the rope as it passes over your head. Keep a long spine with your head straight up. Jump low to keep the impact on your knees and ankles to a minimum.

Get Creative -- Once you've mastered basic jumping, try getting a little imaginative. Jump backward or vary your foot patterns. Try bringing your knees up, scissoring your legs or jumping around the perimeter of the room. If you find yourself needing a break, twirl the rope from side to side and keep your feet moving.

Get Motivated -- Turn on your favorite music for inspiration. Treat yourself to an instructional video like Free Style Roping, where you can learn the boxer shuffles, figure eights and interval jumping.

Get Going -- Like any other physical activity, you need to be consistent to see results. You're sure to notice a marked improvement in your endurance level, which will help any other sports or activities you may do.

All of the same principles of exercise apply to jumping rope, including warming up, gradually building up your endurance, working within your target heart rate, slowly cooling down and stretching all the muscles involved in the activity. It's also important to cross-train using low- and non-impact activities to offset the impact of jumping rope.

The bottom line is that jumping rope can give you the best results for your time investment, and if you listen to your body, you can minimize risks involved with the impact of jumping. It's also a cost-effective way to get in shape. Combine jumping rope with an intense weight-training program and you'll see great results in your muscularity, endurance and coordination.

Looking for more information? Join eDiets and visit Raphael's support group (Fitness For You) for interactive support! We all know fitness is a vital part of living a healthy lifestyle -- let Raphael and eDiets help you on your way!

A drug-free competitive bodybuilder and 2005 winner of the prestigious WNBF (World Natural Bodybuilding Federation) Pro Card, Raphael Calzadilla is a veteran of the health-and-fitness industry. He specializes in a holistic approach to body transformation, nutrition programs and personal training. He earned his B.A. in communications from Southern Connecticut State University and is certified as a personal trainer with ACE and APEX. In addition, he successfully completed the RTS1 program based on biomechanics.