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[H1297]How To Jump Rope

by Marilyn Pokorney, Mar

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Rope skipping is an excellent cardiovascular exercise
according to the U.S. Olympic Committee Sports Medicine
Council. It is far less hard on the muscles and bones than
jogging.

While running or jogging, each foot absorbs up to 5 times
the body weight from the force of the impact as the foot
hits the ground. This force of hitting the ground can cause
damage to the feet, ankles, hips and knees. But in rope
skipping, the shock of hitting the ground is absorbed by
both feet allowing the calf muscles to control and absorb
the impact.

According to the American College of Sports Medicine,
skipping rope is among the activities it recommends for
aerobic conditioning. In order to improve heart and lung
health, it must be performed 3 to 5 times per week for 12 to
20 minutes an hour, and at an intensity that will get the
heart rate into training range.

To find your training range subtract your age from 220.
Multiply that figure by .9 to get the high range. Multiply
by .6 to get low range. With this formula a person 25 years
old must keep their aerobic heart pulse between 117 and 176
to be gaining benefit. Aerobic benefits do not diminish or
decline with training as in other aerobic activities.

From an energy standpoint, jumping rope at about 130
revolutions per minute is similar to running at 6 miles per
hour or cycling 12 miles per hour. Just 10 minutes of rope
skipping is equivalent to a one-mile run.

When choosing a rope, hold the rope and stand with your feet
on the middle. If the length is correct, the handles should
just reach your armpits. Handles should be thick and
comfortable.

Look for a cushioned surface to jump on. A large
rectangular carpet remnant is ideal. Hard surfaces like
concrete should be avoided.

Choose well-cushioned athletic footwear just as you would
for walking or running.

Start slow by gradually increasing session time over 2 to 3
weeks to let your leg muscles get accustomed to the extra
exercise.

Many adults give up rope jumping because they are
uncoordinated and miss too many steps. But this improves
with time and practice.

More information on jump ropes may be found at:

http://www.apluswriting.net/diettips/fitnessequipment.htm

Known as jump rope, skip rope, rope jumping, and skipping, the activity dates back to ancient civilizations.

The Egyptians used to jump over vines, aborigines jumped over bamboo, and paintings from the medieval period show images of children jumping hoops. Many people associate jump roping with girls' play, but history indicates that jump roping was originally a man's game.

No one knows the exact jump rope history. There are a number of versions of the sport's history. What is known, however, is that the practice originated a long time ago, and eventually traveled around the world to become a popular pastime, a favorite form of exercise, and a competitive sport.

The Early Days

The movement of jumping is a natural one. People jump for sport, fun, and even survival, such as jumping out of the way to avoid a bite from a dangerous animal. Most jump rope history researchers seem to agree that jump roping dates back to about 1600 B.C., when Egyptians used vines for jumping.

Some also date jump roping to ancient China; however, the Western versions probably originated from Egypt. What is known is that jump roping, in some form or another, spread through Europe to the Netherlands, and eventually to North America.

Jumping Games

Early Dutch settlers were some of the first jump ropers in North America. Not surprisingly, one of the more popular jumping games is called 'Double Dutch.' In this game, two people hold two ropes and spin them in opposite directions. Jumpers then jump into and over both ropes.

In the early 1940s and 1950s, many children in inner cities used jumping rope as a form of play. It only required a rope, and anyone could play. From the late 1950s until the 1970s, however, jump rope history took a back seat to radio and television.

Jump Roping Revitalized

In the 1970s, an increased interest in physical fitness and overall health emerged. From programs promoting jump roping to keep kids from other unhealthy activities, to organized jump roping events made jump rope history evolve into a jump rope craze.

Since that time, jump roping has been recognized as a great way to get exercise. It is a fun activity, almost anyone can do it, and it requires very little equipment. Serious jumpers have developed a number of intricate jumping moves and combinations.

All forms of jumping, from individual jumping to multi-person Double Dutch jumping, involves highly technical moves and amazing stunts.

Jump roping organizations and clubs can be found almost anywhere. Jump rope competitions are serious business, requiring specific timing and a high level of skill. With the ongoing interest in jump roping as an exercise option and as a sport, jump rope history may be a thing of the past.

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About Author

Both Marilyn Pokorney & Lynn Vandyke are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.

Marilyn Pokorney has sinced written about articles on various topics from Blood Pressure, Gardening and High Cholesterol. Author: Marilyn PokorneyFreelance writer of science, nature, animals and theenvironment.Also loves crafts, gardening, and reading.Website: http://www.apluswriting.net. Marilyn Pokorney's top article generates over 27100 views. to your Favourites.

Lynn Vandyke has sinced written about articles on various topics from Personal Desktop, Fitness and Health. Lynn VanDyke is a master trainer and fitness nutritionist. She has authored the wildly popular ebook called , and she offers personalized. Lynn Vandyke's top article generates over 18100 views. to your Favourites.