Rope Jumping Fitness Training

Rope Jumping Description

Rope jumping is a simple activity that can be an excellent method of conditioning. This activity incorporates every energy system of the body, providing many fitness benefits. Rope jumping may also help improve balance and coordination. Requiring only a jump rope and good footwear, this activity can be done almost anywhere­indoors, outdoors, at the office, home or gym. Rope jumping can be done at a variey of intensity levels, and can even be incorporated into aerobic dance routines.

Rope Jumping Risks

• Calf or quadriceps muscle strains
• Ankle, knee or wrist sprains
• Bruises or cuts (if bad fall occurs or rope strikes you)

Rope Jumping Sport-specific applications

• Excellent method of conditioning for any sport, especially those requiring jumping, speed and aerobic fitness
• Rope-jumping competitions

Rope Jumping Equipment required

• Jump rope
• Footwear: most prefer sneakers or some other rubber soled shoe; ankle support is recommended
• Gloves (optional)

Rope Jumping Applicable substitutions

• High-impact aerobic dance (seek medical clearance)
• Aerobic dance with step
• Gymnastics
• Martial arts
• Shadowboxing
• Running/jogging

Rope Jumping Reference sources, organizations and publications

• The Joy Of Jumping, Greg Campbell, Richard Marek Publishers, New York, 1978

Mode

Cardiorespiratory:Aerobic/Anaerobic/Interval

Fitness Benefits

• Cardiorespiratory 5
• Flexibility 1
• Muscular Strength 1
• Muscular Endurance 5
• Body Fat Recution 4

Fitness Requirements

• Cardiorespiratory 2
• Flexibility 1
• Muscular Strength 1
• Muscular Endurance 3
• Coordination/Skill 3

Muscle groups used

Primary muscles: calves, quadriceps, hamstrings, gluteus maximus, forearms (wrist extensors, brachioradialis)Assistance muscles: biceps, triceps, shoulders, upper back (latissimus dorsi, trapezius), obliques, abdominals, serratus anterior and chest

Energy expenditure

Approximately 0.075 Calories per minute per pound of body weight