jumprope

Jump Rope for Heart for AHA has been in existence for over 30 years, and I have been a proponent for jump roping for many years. I feel as strongly about the jump rope for cardio as I do lunges for the legs. It is one of the most efficient and simplest cardio exercises. Jumping rope can achieve a burn rate of up to 1300 calories per hour of vigorous activity, with about 0.1 calories consumed per jump. Ten minutes of jumping rope is roughly the equivalent of running an eight-minute mile. Jumping rope for 15-20 minutes is enough to even burn off the calories from a candy bar. Jumping rope can avoid the knee damage which may occur during running, since the impact of each jump or step is absorbed by both legs. Jumping rope also helps strengthen the arms and shoulders. This combination of an aerobic workout and coordination-building footwork has made jumping rope a popular form of exercise for athletes, especially among boxers and wrestlers. Individuals or groups can participate in the exercise, and learning proper jump rope technique is relatively simple compared to many other athletic activities. The exercise is also appropriate for a wide range of ages and fitness levels. Jumping rope is particularly effective in an aerobic routine combined with other activities, such as walking, biking, or running. Many badminton players around the world jump rope to increase their endurance for competitions.
Another great benefit of jumping rope is that it’s cheap, not a lot of space is needed, and easy to pack for trips. I keep a jump rope in each of my bags (work, gym, travel) so if for some reason I missed cardio for that day I can get a quick 15-20 minutes in almost anywhere. There are many types of ropes; leather, plastic, nylon, rubber, cotton, and linked plastic.

Be sure your rope is the right length. When you step in the center, the handles should just reach your armpits.
Wear a good pair of aerobic or cross-training shoes, and long-sleeves if just beginning.
Jump to music that has 120 to 135 beats per minute.
Avoid concrete or hard tiles and jump on wooden floors, rubber tiles or low-nap carpeting.
Keep shoulders relaxed and elbows in close to your body.
Don't jump too high (unless you're doing tricks), and turn the rope with your wrists, not your arms.
Warm up with 5 to 10 minutes of light activity, then stretch gently before jumping.
Hang your rope when not using it to keep from not getting tangled or twisted (link ropes are okay to just store in bag).
Have fun. Get a double-dutch rope and get friends involved.
Beginners-Start by alternating brief periods of jumping with resting moves, such as turning the rope alongside your body without jumping. Over time, do fewer resting moves and more jumping. Your goal is to jump continuously for at least 15 minutes.