Jump Rope Program | Jumping Rope

Designing a Jump Rope Program

Maybe you've thought that jump rope programs were for children or competitive rope skippers, but many people turn to jumping rope as a very effective way to get fit. When creating your own jump rope program there are several aspects to consider before you begin. For example, it is extremely important to make sure you are healthy enough to start a new cardio routine, which can be verified by your doctor. Most doctors are more than happy to recommend a cardiovascular exercise program but may warn you to use caution not to overexert yourself or strain any muscles, joints or ligaments.

To help lower the impact on the hips and knees, purchase a jump rope mat. These foam rubber style fitness mats often come in puzzle like configurations so they can be hooked together to make them bigger. There are also agility mats with dots on them for expert jumpers. Along with a mat to jump on, you'll need a rope to jump over. Head to an athletic store, sporting goods department or online store to choose a jump rope made for adult use. To make sure you have the right size, stand on the middle of the rope and grasp the handles. When you pull them up they should stop right beneath your underarms.

When you're ready to start jumping, warm up first with some walking or marching in place and some gentle stretching. Start off with the basic jump, which is both feet together jumping over the swinging rope. Another beginner technique that is similar to the motion of jogging is skipping rope, where only one foot at a time jumps over the rope. There are all kinds of moves like criss-cross, Double Dutch and many others. You can never get bored because there are always new goals to reach.

If you come up with a jump rope program that is too strenuous, you will find yourself exhausted and probably fed up early with jumping rope. Even ten minutes of continuous jumping is too much for most people. Start off with one to three minutes, take equal breaks in between then start up again. You can slowly increase your duration as your fitness level improves. Jump rope can be integrated with other forms of exercise to create an interesting and varied workout routine.

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