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2004/11/13, 09:24 AM
I found a great article on Jump Roping and it includes a routine . Here Goes:
The complete guide to jump-rope
Jake Seal
Why skip?
Skipping, jump-rope, whatever you want to call it. When it comes to the crunch it is an excellent exercise that is relatively easy, has a multitude of benefits and a low injury risk factor.
According to one source 10 minutes of jumping rope is equal to 30 minutes of running at a 5.7 mph pace. Also most sources quote it as being an efficient calorie burner about 12 calories per minute for a 150-lb person who jumps 120 times in a minute. But more importantly Rope jumping, or skipping is a workout that involves the whole body. It tones the muscles of the upper body (especially the deltoids and to a lesser degree the chest and upper back) as well as the lower body (especially the calves and the hamstrings). Jump rope promotes definition of the abdominal muscles and it reduces cellulite. For athletes it is excellent, as aside from the cardiovascular training benefits it also significantly increases jumping and running potential.
Another important factor is convenience: it can be done every day, and anywhere. It doesn't require any special equipment, or a great deal of space. You don't need to perform an extensive warm-up and you can do it at any time of the day or night. Jumping rope is an excellent cardiovascular (heart/lung) workout. It's comparable to jogging in its benefits, but there is much less impact and so is easier on the joints than running (particularly running on pavements).
Rope jumping improves your co-ordination, speed and agility - which can vastly improve performance in other sports. You'll be working several muscles in the legs, shoulders, chest and forearms and Skipping is also a handy alternative when the weather drives you indoors. Ropes are cheap, easy to pack when you travel and light enough to carry anywhere.
Jumping rope is a plyometric style workout. Thus it is excellent for developing, power, speed and endurance in your calves. It is particularly suited for developing jumping height and footwork speed. Famous advocates of jump rope include Muhammad Ali, Bruce Lee and countless martial artists, boxers and NBA stars.
Type of rope
Nylon - need to work harder to make the rope turn fast
Leather - turns much easier, is heavier so works the muscles more
Soak leather ropes first. This makes them supple, easier to use and longer lasting.
Grip
Holding handles works the forearms more.
Holding rope works the Deltoids more.
Length of rope
Any type of rope is suitable, but the length of the rope should be right for your height. Stand on the centre of the rope, and lift the handles upward. At the point where the handles meet the rope, the handles should reach your armpits. Wear trainers with good shock absorbency and/or jump on softer surfaces (carpet is best). Concrete is too hard, especially if your shoes lack support. Cross trainers/running trainers are the best for running.
Starting jumping
If you are looking for fat burning a good idea is to perform your jump-rope workout first thing in the morning before you eat breakfast. This will have two benefits - firstly your glycogen stores have been used throughout the night while you were asleep and so will be quickly used up when you start jumping rope. This means your body turns to alternate sources of energy i.e. stored fat. Secondly, not only will you feel invigorated and get a nice endorphin rush that will drive you through the morning your metabolic rate gets a kick start and (depending on the source you consult) will stay elevated for 2-6 hours.
If you're new to rope jumping, start slowly - even if you're quite fit. Jump for a minute or two, then rest and stretch your calves.
Sixty to seventy turns per minute is a good starting pace. For a more intense workout, you can raise your knees high as you jump. However, you'll still get a good workout jumping only an inch or two from ground. Land with your knees bent and allow your entire foot to absorb the impact. Avoid landing just on your toes. You can choose to jump with both feet together, or alternate from one foot to the other. Stay upright - don't bend forward at the waist. Your elbows remain at your sides and the rope should be turned with the wrists and forearms, not your shoulders.
Rope jumping can increase your heart rate quite quickly. For those less fit, slow down if you lose your breath. Jump for shorter periods and alternate with marching on the spot, or pace briskly back and forth. Eventually your fitness level will improve and you'll be able to jump for longer periods.
Skipping rope for just half an hour will burn about 375 calories for a
185-pound man and roughly 276 calories for a woman weighing about
135 pounds.
Working out with the jump rope
Wear a good quality pair of running shoes to absorb the impact.
Warmup - joint rotations and dynamic stretching for lower and upper body. Pay particular attention to your knees, ankles and tendons along the feet.
Bent leg
Low squatting jumps
Two foot jumps
One foot jumps
One foot with bounce
Alternate foot jumps
Double turn, Triple turn, Quadruple turn
Figure 8's (cross hands over in the middle of the jumps, forming a figure 8 pattern with the rope)
Swings (no jumps, used for cooling down, warming up or when resting, work figure 8 sings from side to side hands held close together)
Jump and kick
Cool Down - Relaxed, static stretching or PNF. Focus on Calves/Achilles and hamstrings. Also Groin.
Fat burning, weight maintenance and endurance training
Lean Body Weight in pounds multiplied by 15 will equal the number of calories per day to maintain that weight. 500 calories less per day will result in approx 1 lb weight loss per week; 750 calories = 1 1/2 lbs per week; 1000 calories = 2 lbs per week. If you are really keen, get a calorie counting book and keep a daily diary of calorie intake.
Basal Metabolic Rate (No Activity)
Women: 65 + + - (4.7 x age) = BMR
Men: 66 + + - (6.8 x age) = BMR
To determine total calories needed multiply BMR by the following:
1.3 Lightly active
1.4 Exercise 3 to 4 times a week
1.6 Exercise more than 4 times a week
1.8 Exercise 6 to 7 times a week for more than 1 hour each
For most people (this changes slightly, depending on your age/sex) it is necessary to elevate your heart to 120bpm to burn fat efficiently. It needs to be at this elevate rate for a minimum of 12 minutes. To train for endurance it is necessary to work your heart at 150 - 180 beats per minute.
Slow pace - 30 - 60 turns per minute
Medium pace - 60-120 turns per minute
Fast pace - 120-180 turns per minute
Aim to be above 100 turns the whole time. Start with 10 minutes and build up to 30 minutes. For the first week your calves may be very sore/tight. Persevere, warm up/cool down properly and they will become accustomed to the exercise.
Problems with rope jumping
Many people are worried about the repetitive jumping in one place because they believe it will strain the gastroc (calf muscle) and/or put too much pressure on the ankle joint. However jump-rope, when done correctly, with a good warm-up and cool down is an exercise that stretches and strengthens the leg muscles. Boxers jump rope to develop rhythm, and to learn how to subtly shift her body weight from foot to foot. Each jump is slightly different form the jump before and the majority of your jumps are very small. It's the constant shifting of the body weight and the low height of the majority of your jumps, that keeps jumping rope from being a jarring exercise. The afore mentioned problems would occur if you were to jump up and down in the same, locked position over and over. Then, the joints and muscles would suffer from the repeated impact. But part of the beauty of jump-rope is that it is an ever-shifting, rhythmical motion, encouraging the development of agility and cardiovascular endurance.
If your calves are tight, stretch them out before you jump, and then stretch them out between each set. Skip in 1-3 minutes bursts and rest for 30 seconds to 1 and a half minutes between sets. As you jump, concentrate aligning your hips directly under the shoulders and over your feet. Often calves get tight because they are taking on most of the work load for every move. Stay relaxed move from your centre, and don't land on tensed legs, ankles and feet. If you build up gradually, listen to your body and persevere you will avoid any pitfalls and reap the plethora of benefits from a good jump-rope workout.
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Hope this helps!
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The more you sweat in training, the less you bleed in battle.
~Grayson
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