PrintHave a question about your routine or anything fitness-related? Send it Raphael’s way at askraphael@ediets.com.
Hello Raphael,
My name is Asma. I’m 22, and I live in Pakistan. I have been learning from you and reading your columns although I am not a customer of eDiets but a good fan of you and eDiets.
I am performing strength training exercises with the combination of 20 minutes of jumping rope. But my mother and other people say that jumping rope is not good for young girls, but I don’t know why they say this. Due to a lack of space, I combine jumping rope with strength training exercises for results.
But now I am confused about jumping rope. Is it harmful? Should I do this? – Asma
Asma,
Thank you so much for reading my articles and for being a fan. Although the phrase is used much too often, you made my day.
You can put your mind at ease because jumping rope is an excellent cardiovascular exercise and it burns a lot of calories. The only time it could present an issue is if someone has knee issues, but it doesn’t sound like you have any lower body limitations.
I like the fact that you’re also strength training. The combination of strength training and jumping rope will improve your strength and endurance, burn calories, improve your coordination and make you look lean when combined with a sensible eating plan.
The key to jumping rope is following proper guidelines as you would with any form of exercise.
Here are some key points:
– Use a floor surface that’s even and wear supportive workout shoes.
– Concerning the length of the rope,when you step on the middle, the end sections of the rope should fit comfortably in the hands and reach the middle of your chest or a bit higher.
– Don’t jump high and land hard because that places too much stress on the joints.
– Remember to lift your feet off the floor just high enough for the rope to pass quickly.
– Keep your shoulders relaxed and try to turn the rope with your wrists.
– Have patience when attempting to increase time or intensity.
–Make sure to land on the balls of the feet to avoid knee injuries.
As far as how fast you should twirl, a good way to monitor it is based on count. You won’t find this in any books; it’s just something I’ve found that works. A good beginner speed is a count of “one-one thousand” on each rotation. This allows one to gradually improve levels of endurance as opposed to jumping rope at a rapid rate and burning out too soon.
Although not easy to monitor when twirling the rope, a heart monitor can be used. Jumping rope will get your heart rate climbing, so I advise no more than 80%-85% target heart rate. If you can get to a point where you’re at 70% based on improved cardio capacity, then you’re on the right track.
The bottom line is that you can feel free to continue jumping rope as part of your fitness program, ASMA. I wish you the best of luck and great success in your health and fitness goals!
Email Page
