Benefits of a Jump Rope Workout

Jump roping dates back to early human history, when the
Egyptians used to use vines for jumping over. Jumping is a
natural human movement-children naturally love to jump.
Adults may feel more inhibited, choosing not to jump simply
for the fun of it.

Add a rope, however, and you suddenly have a purpose and
valid excuse to jump for fun. Jumping is a great way to
increase your heart rate. There are several benefits of a
jump rope workout.

Aerobic Exercise and Health

Most of us now know that aerobic exercise is beneficial in
many ways. Aerobic means "with oxygen," and aerobic
exercise trains the body to use oxygen more effectively.
Aerobic exercise involves continuous movement of the large
muscle groups that causes one's heart rate to increase.

Regular aerobic exercise results in a more efficient heart.
Oxygen travels through the blood, and a heart that can pump
more blood with fewer beats per minute is a healthier
heart. Exercising for twenty to sixty minutes (depending on
your fitness level) per session is usually enough for most
people to maintain heart health.

Regular aerobic exercise has shown to have a host of
benefits in addition to improved cardiovascular health. It
can help the body manage insulin more effectively, improve
one's overall outlook, and improve sleep, among many other
positive side effects.

Aerobic exercise can also help maintain joint and bone
strength, because weight-bearing exercises promote bone
health. Benefits of a jump rope workout include its simple
to do, easy to start and inexpensive to continue. When jump
roping, you can easily reach your target heart rate. You
don't need a lot of space, and you can easily take a rope
with you when you travel.

Aerobic Exercise and Injury

There are generally two types of aerobic exercise: low
impact and high impact. Low impact exercises are those
where one foot is always touching the ground. High impact
exercises are those where the feet leave the ground, such
as with jumping.

However, some benefits of a jump rope workout can also be
seen as a potential area of risk. Because jump roping
involves jumping, it is an ideal aerobic exercise because
you can reach your target heart rate and increase your
jumping speed as you improve your fitness level. However,
jumping, particularly at a faster speed, also increases
your chances of injury.

If you have joint problems, high impact exercise may not be
the wise choice. Also, as you become fatigued when jumping,
the chances of getting injured increases because fatigue
can increase the chances of losing focus and tripping or
twisting an ankle.

If you enjoy jumping rope, you'll probably experiment with
different styles of jumping as you become more skilled.
These alterations can also increase your chances of
tripping and getting injured.

Jump Smartly

If you decide that the benefits of a jump rope workout are
worth the potential risks, consider these tips. First, as
with all exercise programs, talk with your doctor. He or
she can review your medical history and determine if high
impact aerobics are a safe option for you. Once you are
cleared to jump rope, choose a smart place. Choose the most
"giving" surface as possible to jump on.

If you have access to a suspended wood floor, that's a
great option. If you must jump outdoors, avoid grass, as
the variations in the ground may cause you to twist an
ankle.

However, cement is one of the worst surfaces you can
choose, because it is so hard. Your body will absorb all
the impact. Pavement, while still hard, is a much better
surface. Another option is to purchase a rubber exercise
mat designed specifically for use with high-impact exercise.

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Lynn VanDyke is a master trainer and fitness nutritionist.
She has authored the wildly popular ebook called Melt the
Fat (http://www.melt-the-fat.com), and she offers
personalized online personal training at
http://www.TrainerLynn.com