In order to find out if jumping rope has an impact on mental health, the authors of a 2021 study instructed a divided group of volunteers to jump rope for seven sessions where each session lasted two minutes - followed by one minute of rest. “Also, when you begin jumping rope again, keep in mind that it’s normal to get stuck and feel frustrated,” and she assures you’ll be back in the swing of things (literally) in no time. “I would advise that people start with just 60 seconds or 60 jumps,” she says. Mansour also stresses the importance of taking it slow in the beginning and being kind to your body. Keeping your jumps closer to the ground can reduce the force of the impact from each jump. This makes the movement more efficient, along with helping to protect your joints and allowing you to jump rope for longer.” “Stay on the balls of your feet and only jump about an inch off the floor each time. Matthews adds that a common mistake is jumping too high.
Instead, she says to bend at the knee so that the joints in your knee don’t take on as much impact from the leg landing on the ground after each jump. “As you jump with single leg or double leg, land with a soft knee - meaning do not land with straight legs.” “Hold the handles of the rope tightly, but not with a white-knuckle grip,” she says. In terms of mastering proper form while jumping rope, Stephanie Mansour, AFAA-certified personal trainer, ASFA-certified Pilates instructor, and host of the PBS show "Step It Up with Steph," recommends standing up tall and pulling your navel in towards your spine to engage your core. RELATED: 5 Yoga Poses To Help Relieve Lower Back Pain “Ideally, do your workouts on a dense rubber or hard wooden surface, the kind you’d normally find in a gym, playground or tennis court.” “Surfaces like concrete or asphalt can work, but they can also batter your joints if your sessions are long or you have ankle, knee, hip or lower-back problems,” continues Matthews. Next, choose a solid surface to exercise on. “If the ends of the rope (the part where the rope meets the handle) reaches your armpits, the rope is the correct length.” “Stand on the middle of the rope with both feet, then grab a handle in each hand and lift them to chest height with your arms straight,” says Matthews. If you haven’t picked up a rope in a while, start with one that’s the right length for your height. Be sure to check in with your doctor to decide if jumping rope will be an effective exercise for your needs. It’s important to note, though, study participants didn’t have any medical condition that could impair movement. A 2018 meta-analysis of nine studies published in Sports Medicine found that up to three training sessions of jumping rope per week (where each session included three sets of 10 jumps per set, followed by 60 seconds of rest after each set) can enhance strength in adults over the age of 50. A 2020 study published in the journal Frontiers in Psychology found that any form of physical activity someone considers enjoyable and stimulating can encourage them to work out more often.Īnd, jumping rope can also be a safe exercise for people of all ages. If you find jumping rope to be a fun activity, you’ll likely stick with it. Not only can the repetitive movement of skipping rope elevate your heart rate, work muscles in the arms and legs and burn calories, it may even provide a quick jolt of joy. “Plus, if you’re pushed for time and looking for an effective full-body workout, jumping rope is an excellent solution.” “You can jump rope at a slow, steady pace if you want to use it as low-impact, steady-state cardio or you can increase the intensity with techniques like high knees or double-unders (when the rope passes under the feet twice per jump) if you want to use it for HIIT-style training,” he says. Mike Matthews, ISSA -certified personal trainer and author of “Muscle for Life: Get Lean, Strong, and Healthy at Any Age!” says that jumping rope can fit seamlessly into just about any workout routine. The exercise is versatile and often used as a warm-up or even as a key part of the workout itself.
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