For those new to aerobic exercise or for those resuming an exercise program after some time off, it's very important to take it slow as your body adjusts. In addition, because jump roping is a high impact exercise, meaning that both feet leave the ground simultaneously, there is a greater risk of injury.



As you become accustomed to the movement, you can increase the length of time you exercise, the speed at which you jump, and the types of moves you incorporate into your routine.

A good warm up for jump roping could be walking briskly for a few minutes, stepping in place, light bouncing on one's feet, and eventually slow jumping as you start your workout.

Add VarietyAs you become used to the movement and to exercise, your fitness jump rope workout will become easier. This is a signal that it is time to make some changes. Just as your mind needs variety to stay engaged, so too does your body. When an exercise program becomes too routine, your body adjusts and the workout is no longer as effective.

One way is to learn new jumping styles. Crossing your arms in front, or spinning the rope to alternating sides of your body are just two ways you can mix up the style. Consult a jump-rope book for new techniques.

Vary your speed. As your cardiovascular health improves, you'll be able to jump faster for longer periods. Keep in mind that this can also increase your chances of injury. One method to help offset this risk is to incorporate interval training.