At the Pura Vida Urban Fitness brooklyn bootcamp, the jump rope is a cardio staple. Many beginners are intimidated by this super simple exercise. It does involve a little timing and some endurance building, but it’s worth it. Jumping rope is a full body exercise. You are stabilizing through your core, your are using your back and shoulders to stabilize your arms, you are using your arms to move the rope, and of course, you are building a fantastic, toned set of calves.
Here are 5 tips for beginner jumpers who want to pick up a jump rope this summer…
- Make sure your rope is the right length. When you stand on the rope, the a handles should come up to around your armpits. Having the right length rope will keep you form getting tangled up (and frustrated).
- Find a good spot. You may not have the luxury of super high ceilings – or a downstairs neighbor who shares your enthusiasm for jumping rope. If you’re going to jump rope outside, make sure you’re on a more or less level surface that is free from possible jump rope catchers (roots, rocks, children, etc). If you’re up for getting out of the house early, the rubber surfaces at most park playgrounds make for excellent spots to jump rope or even the sidewalk in front of your apartment. Getting out early can also be a great way to beat the heat.
- Be light on your feet. You should be able to hear very little noise coming from your feet. If you tend to stomp instead of jump, practice first by just swinging the rope beside you and jumping up and down lightly in rhythm with the rope.
- Learn how to to a boxers’ jump. It will add endurance to your jump rope cardio routine. With a boxers’ jump you alternate feet. When done at a lighter pace, the boxers’ jump can be used to add intervals to your training. For example, you might build to a 5minute warm-up, a 30 second to 1 minute interval of speed jumping or more advanced footwork patterns, followed by a 1 to 2 minute recovery using the boxers’ jump (easier than jumping with two feet so it allows for recovery), followed by a repetition of this pattern and finally, a boxers’ jump cool down.
- Stretch your calves. After you jump rope stretch your calves. Jumping rope is a highly repetative motion that is especially demanding on the calf muscles. So, stretch them out after you jump. Give each leg a solid 30 second to 1 minute stretch.