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A Love Letter to the Jump Rope
Fitness | February 17, 2019
Sometimes, you can’t go wrong with the basics. Why there aren’t enough people jumping rope I do not know. What I do know however is that it’s a completely underrated piece of equipment. It can totally transform your entire body, with some great, healthy side effects to boot.
Seeing as February is the month of love (ahem, Valentine’s Day), I thought I’d show you a little love letter to the humble jump rope, and why it’s a fitness must.
It’s Quite Famous
Jumping rope isn’t anything new. Nor is it a fad. Elite athletes to famous celebrities have been known to get a good workout in just by using the jump rope, from Bruce Lee to Katy Perry. Hey, even Rocky did it! And don’t forget models- the Victoria’s Secret Angels have been known to shape up for the runaway by incorporating some jump roping into their fitness regimen, so don’t knock it ‘till you try it!
On-the-Go-Fitness
Instead of worrying about maintaining your fitness whenever you’re busy or traveling, look to the jump rope for assistance. A jump rope not only provides a heart-pounding, effective workout, it also can be taken anywhere. You can jump rope indoors (provided there’s enough space!), outdoors, at the park, a parking lot, on a balcony, at the beach, in your backyard- it goes wherever you go. And it’s portable. You might even be able to slip it into your purse. If not, there’s always a carry-on bag or backpack. Either way, a jump rope doesn’t take up any room, and is easy to travel with.
No Need to Be an Expert
You know what’s great about the jump rope? It doesn’t require years of experience or training to be good at. Granted, there are some amazing tricks and moves that can be done with it, but from a fitness perspective, it doesn’t take long for you to get a hang of how to use it. All levels of fitness can benefit from using the jump rope, from beginner to advanced.
Fabulous Calves
Ever admired the long, beautiful legs of dancers? Or runners? Part of what you’re to looking to shape and tone is the calves. Many people often struggle to grow their calves, which bodybuilders often bemoan. Funny enough, a great way to build them without using any weights is simply by jumping rope. Ready to create some gorgeous legs? Get jumping!
Safety
With any type of exercise comes a degree of risk; some more than others. It’s highly unlikely for you to overdo things or mess up in such a way that you become injured by jumping rope. You’re not going to be falling over or bouncing all around the room. You’re in one space, and are maintaining an upright, standing position. All of the joints are stacked. There’s no overextending or misalignment. It’s generally very basic, requiring you to simply move up and down. Nothing too complicated should come from jump roping. So the likelihood of you getting injured is very, very low. I’d say that jumping rope is one of the safest forms of workouts out there.
A Bonafide Calorie Torcher
Google jump roping and calories and you’ll find mixed results. On the lower end of the spectrum, it’s said to burn approximately 200 calories in 20 minutes, with nearly a thousand or more on the higher end. What’s for certain is that jumping rope works your entire body, from your lower body to your upper body. That degree of engagement requires a lot of energy to maintain, so don’t put it off for being a simple child’s toy!
Gives Your Body a Makeover Both Inside and Outside
Another aspect of jumping rope is its ability to improve overall fitness or physical performance. If you’re striving to upgrade the way you move, workout, or participate in physical activity, then seriously give regular jumping rope a try. Buddy Lee, a former US Olympic wrestler with the title of World’s Best Jump Roper, is the ultimate authority when it comes to jumping rope. According to Lee, “Jump rope is a total body movement that incorporates every single muscle in the body that allows you to raise your body temperature quicker than any other exercise because of all the different muscles integrated.
Your cardiovascular health, internal organs, heart, lungs and blood vessels all benefit. It’s very efficient; great for body composition, trimming waistlines, toning arms, and legs. One of the most important things it improves is balance! It improves gross body equilibrium, special awareness- this is the foundation for all movement and jumping rope helps this.” [1]
The jump rope is a fantastic tool not just for burning more calories or keeping weight off. It’s also very beneficial for other things you might have overlooked or not paid as much attention to. These include your bones, since jumping rope requires you to use your own body weight as a form of resistance, which increases bone density and prevents physical decline from aging along with osteoporosis. Jumping rope is also good for cardiovascular health, enabling you to maintain a strong and healthy heart. Finally, by jumping rope, you’re supporting brain health. The burst of activity that comes from exercising with a jump rope enables your brain to produce more neurons, feel-good hormones and endorphins (forget runner’s high, how about jump roper’s high?). [2]
Getting Started
Has this inspired you to start jumping rope? If you want to start right away, then I suggest giving one of my jump rope workout series in the ZGYM a try. I’ll breakdown the proper form and guide you through short, intense, and effective sessions. That way you and your jump rope will be sweating along in good company!
For Beginners:
Jump Rope Cardio Beginners
Intermediate to Advanced:
Jump Rope Cardio (JRC)
JRC Fit Slide
Jump Rope Cardio & Abs
Advanced:
Jump Rope Cardio Kettlebell
Sources:
[1] http://www.bethefittest.co.uk/fitness-blog/buddy-lee-interview
[2] https://www.livescience.com/10490-important-exercise-tip.html
Private Member |
I started jumping rope at the end of last year, and I always feel like a badass after. Before I committed myself to it, I thought I would absolutely hate it, because I believed I was so uncoordinated. Oh, the silly things we tell ourselves sometimes. 😉 I even inspired a couple friends to mix jump rope into their workouts.
Thanks for doing this video. It re-awoken the reasons why I like this exercise. Oh, and it was fun going shopping with you guys.
<3
Private Member |
For me hiit and jumping rope are the best combination for success!! I love jumping and zgym are my perfect match!!
Private Member |
michigan, usa
Great video zuzka!!!! I love jump roping!!!! 🖤 I dont get to do it as much in the winter time because it’s more difficult to do inside the house. But I love to go outside and jump rope when the snow is gone 😀 also this video reminded me of when you did more Czechlifornia videos with Jesse ☹️ Those were the best! Hope we get some more soon. 😘
Private Member |
Years ago when I started following you I started with the jump rope too and it is really something so nice and easy to use, once u get it Right.
Before regularly using your Workouts I had a Phase when I got up in the morning my feet wouldnt carry my weight and I literally felt on my face when I got out of bed. My legs felt like “Pudding” and I coulndt feel them. Then I started exercising with your Workouts – started to use the jump rope too – and got sore like hell XD But I got better with it each time and the jump rope is really something so nice and fun to do!
since then it never ever happend again that I would feel like pain in my legs when I got up in the morning and cause I have a Job where I am Standing in one place like all the time – Jumping the rope is really making a difference! Just a few Minutes and I feel like all steps are lighter!
Thank U for this article / Video such a nice “Push” to get back on it and Train more. 😉
Private Member |
myrtle beach, south carolina, united states
What a fun, well-made video. I have always sucked at jump rope. You make me want to give it another try, though. I think I’ll head over to Dick’s Sporting Goods and pick one up today.
Private Member |
switzerland/, france
rope jumping or jump roping? to me it mostly improves coordination as if you are not coordinated, you trip over. I must say that ROPELESS jump ropes are NOT only for complete beginners, I use frequently for several reasons:
-low ceiling, furniture around and don’t want to just “pretend” , tiny spaces and can turn around when I video myself (e.g. to check my posture)
-jumping rope in grass or other surface that are not appropriate to rope.
-works the wrists/forearms evenly (it made me realise I have not using mine in a symetrical way)…I kinda make square shapes with left hand, and swivel smoothly the right hand.
-when I want to get a tabata full-speed without risk to waste time if I trip over…no rope =no risk to stop.
-when I want to focus on my POSTURE (think active postural therapy), so I can avoid focusing on the rope, but just my body
-adjusting my posture (to avoid intra-abdominal pressure, especially too much on pelvic floor) and using a loop band around my bottom ribs…I couldn’t spin a rope around that 🙂 Flaring ribs up disengages the right core muscles and risking incontinence, especially for hops and DBU. No need to do thousands Kegels, get your posture right.
I have a dozen ropes of all kinds.
My favorite is double-dutch, but it gets 🙂
Private Member |
shalimar, florida, united states
Hi Laila!!
I hear you about indoor jumping. My ceiling fans in every room cause me to go outside but it’s all good!! I believe I’m going to have to try a rope-less jump rope now rather than air jump inside. Thanks for the tips! 😁👍
Cheers! Christi
Private Member |
I’m just getting back into jumping rope and I remembered watching Zuzka doing a routine that looked great. I just happened to look you up and voila! The jump rope workout! Excited to give it a try!
Private Member |
shalimar, florida, united states
Aww❤️ I love this love letter and video. I shared on my FB 😁👍. Comments from fellow ZGYM members were so enjoyable and insightful to read too!! I’m so happy it’s nice outside again. Stepping outside my door each morning and practicing jump moves is such a refreshing way to start my day!! I love your workouts soooo much Zuzka❤️
Love Christi
Private Member |
lake tahoe, nv, usa
That’s so sweet thank you!
Private Member |
rehon, france
Hello!
My problem is coodination.
When I jump rope, I end up not coordinating my arms and my legs.
it sounds odd to you, but I can not do long sessions.
Does coordination come with practice?
Thanks 🙂
Stef
Private Member |
lake tahoe, nv, usa
Yes absolutely. Coordination is a skill you can develop. Be patient with yourself, you got this!
Private Member |
lake tahoe, nv, usa
Yes absolutely. I wasn’t coordinated either when I first started 😀 It takes practice. I recommend 5 minutes of focused practice a day. Don’t over do it. Don’t aim for longer sessions, just make sure that you practice daily and you’ll notice progress really fast.
Private Member |
hailey, id
so true… i didn’t look at jr until ZGYM, and little by little, I’m finding i am more and more coordinated and loving jr ..
i hate to admit it, but i can FINALLY do the high-knees after your video to just do it one time and stop.. when i finally did that, i was astounded that i could picture that one move and repeat it over and over.. and now, i’m sharing my love letter with yours – but your letter is far more lovable ! 😀
besides, i loved it when i was a kid, so it shouldn’t be too hard to love it again 🙂
Private Member |
rehon, france
So happy to see that I have already made progress !! 30 seconds without stopping 😋😋