CLICK ROPES TO BUY
CLOCKWISE TOP LEFT: WOD NATION ATTACK SPEED ROPE $15.99. Features wrapped grip handles, 2.2 mm cable for speed workouts, and 3.3 mm cable for muscle strength and endurance. CROSSROPE GET LEAN $129. Includes Slim Handles, 1/4 lb. rope, 1/2 lb. rope, and drawstring storage bag. ROGUE SR-2 SPEED ROPE 3.0 $49. Adjustable coated speed cable with high-precision, ball-bearing swivel design, and tapered handles constructed from aircraft grade aluminum. WASTOU SPEED JUMP ROPE $12.99. Adjustable polycoated steel rope, with ballbearing design and aluminum handles.
Jumping rope is long known to be one of the most efficient workouts with a myriad of health and fitness benefits. It provides a full body workout by engaging multiple muscle groups, improving cardiovascular conditioning while enhancing coordination and agility. In addition, a jump rope is the most inexpensive, space-saving, portable piece of fitness equipment money can buy.
One of the most effective calorie-torching activities, studies have shown that just 10 minutes of jumping rope offers the same cardiovascular benefits as a 30-minute run. A high-intensity aerobic exercise, jumping rope has the “afterburn effect”, also known as excess post-exercise oxygen consumption (EPOC), that keeps your body burning calories even after the workout is done.
The right equipment and proper technique are essential to keep jumping long enough to gain these fitness benefits. We turned to one of the most renowned boxing trainers, Micheal Olajide Jr., for some basic tips on both.
A former professional boxer trained by Angleo Dundee, Muhamed Ali’s illustrious trainer, Michael created the world’s first boxing fitness program for Equinox in 1991. He then went on to launch his own boxing workout program, Aerobox, with videos, books, and his own studios. He has served as the boxing choreographer for numerous film and theatre productions, training such stars as Will Smith for Ali, Hugh Jackman in Real Steel, and Jake Gyllenhall in Southpaw, just to name a few.
MICHAEL OLAJIDE, JR.
THE ROPE
The first thing you need, says Michael, is the right kind of jump rope. Michael has created two: The Blizzard $34.99 and The Rainmaker $24.99, both are polynylon or “licorice” as the ropes are commonly called. Polynylon cuts through the air better than leather or beaded jumpropes, and offers more control. The Blizzard and Rainmaker have ball bearing handles, another important feature, allowing for a smoother and responsive turn so that soon as you flick your wrist the rope follows. Any delay will throw off your timing, and jump rope is all about timing.
Both the Blizzard and Rainmaker are adjustable, although that is simple enough to do with any rope by tying a knot, or as many as you need, to get the length you want. While standing with both feet in the middle of the rope, the handles should come up to your armpits. Be sure to tie the knots near to the handle and close together.
Another beneficial feature is a weighted handle. It’s the hands that initiate the movement and a little bit of heft in the handles will help with your rhythm and technique, says Michael. A weighted handle gives the rope more substance and makes you aware of your hand movement. The Blizzard has slightly weighted handles, about ¼ lb., and there are many jump ropes on the market offering a variety of weight in both the handles and the rope itself. Weighted ropes also create a little more muscle endurance, strength, and toning, along with a higher calorie burn.
THE JUMP
The first step is to turn the rope. The second is jump the rope. A simple way to get started is one hand at a time, which can be done as a warmup too. Start with both handles in one hand, arms at 90 degrees, and the rope to the side. Keep your elbows close to the body. Turn the rope to the beat of the music. Once you have good control, add in the jump as the rope hits the floor. Alternate sides.
Next step is two hands. Just jump once and stop. Do that until you’re comfortable, and then two jumps. Gradually progress until you’re jumping non-stop. The push comes from the ball of your feet and your heels should not touch the ground. Keep your jump low, knees slightly bent, and abs tight. Your breathing should be systematic, in through the nose and out through the mouth. Be sure not to jump on cement, marble, or other hard surfaces. Use a jump rope mat or no-slip fitness/yoga mat to help absorb impact.
And perhaps the easiest tip of all is music! It gives you rhythm. If you can count to it, Michael says, you can jump to it.
