Take the jump into jumping rope! You might be rolling your eyes at this tidbit, but let’s actually look at a useful piece of equipment - the jump rope. It’s literally been upping my workouts and has quite a few benefits you might not have known about! Plus its a great way to get your kids active, while also getting the same benefits! You don’t have to go fast or be super good at jump roping! I have a list of benefits on using the jump rope and also a few workout ideas that I’ve used! Keep visiting out Trainer Tidbit page for more healthy information! Now let’s jump to it! ~ Joshua Szopinski ~ FitRec Personal Trainer Benefits of using a Jump Rope 1. Reduces Lower Leg Injuries - while jumping rope your calf muscles get stronger but it also improves the elasticity of the surrounding tendons and fascia. 2. Helps Improve Coordination - Jumping rope is considered a cyclic activity which means it’s performed at a regular steady pace. The pacing and rhythm of jumping rope can help improve coordination between you eyes, hands, and feet. 3. Improves Cognitive Function - Why? When jumping rope you are learning new motor patterns, which improves the nervous system connection between your brain, wrists and lower leg muscles. Something that is especially important as we age! 4. Can Increase Intensity In Any Workout! - Especially circuit type workouts, adding a workout that switches different muscle groups can add a boost to heart rate. Try adding 2-3 minutes of jump rope to the end of your workout session! 5. Travel Size Convenient - Jump ropes can fit into almost any bag, and sometimes when you are away from your gym you might not have access to the equipment you need. Brining along your trusty jump rope can make sure you keep a consistent workout! You can even take it outside! 6. Easy To Use - Being portable, jump ropes do not require a lot of demand. Besides proper space to swing the rope around safely. You can perform your cardio workout anywhere - indoors or outdoors. Look into a quality jump rope! If maybe I convinced you, and you want to start adding this to your routine, I recommend investing in a good durable jump rope. Thankfully jump ropes are not too expensive! Try to look for ropes that have a ball bearing connecting the ropes to the handle, as they actually last longer compared to other kinds. Also make sure the rope doesn’t float when you use it, as that makes the workouts difficult. They also make jump ropes without a rope, letting you mimic jumping! The Rundown and additional tips! To increase elasticity in the calf area, try to land on the ball of the foot first, and then let your heels go all of the way down to the ground. Try this when you’re just regular jump roping so you can get the hang of it. Warmup Perform 8-12 jumps of listed exercises - rest for about 30 seconds - begin next set for 2-3 sets total. ______________________________________________ Regular jump rope - 30 seconds Split-leg Jumps - Begin with your right foot forward and your left foot back. As you jump, move your left foot forward and right foot backward before landing. Wide-to-narrow Jumps/ In and out - Jump and bring your feet out to shoulder-width apart and then bring them back together with the next jump. External-to-internal Rotation Jumps - Jump up and rotate your right foot to point towards 2 o'clock while your left points to 10 o'clock when you land. As you jump back up, rotate both feet to point to 12 o'clock. To protect your knees, do not over rotate your feet and be sure to land with your knees slightly bent.