Dear Heather,
Sorry to hear about the problems you’ve been having, but I was hoping you could answer a couple of questions. You’ve talked about using a jump rope for workouts before and that sounds more interesting than my other options. I have three kids – ages 8 to 12. They like the jump rope and I thought this would be a great way for us to play together while I get to workout. But I’m not sure how to start a jump rope program that will give me good fitness benefits. Can you help?
– Mom x 3
Jump Rope Fitness
Dear Mom x 3,
Thanks for your kind thoughts and concern. I will do my best to help and answer your questions here. The great thing about jumping rope is that the equipment is cheap and you can do it at home. In bad weather, you can use your garage and in good, you can all go out on the lawn or in the backyard. You are right about your kids, they’ll be able to do it as well, it just needs some practice – with three kids and you, you can also get a longer jump rope and take turns doing the spinning of the rope while one of you jumps, so you have the added benefit of variety.
Don’t dive in whole hog, especially if you haven’t been working out regularly prior to doing this. The great thing about jumping rope is that it’s fun and it’s pretty straightforward when you get started. Most beginners can’t jump rope for a continuous ten minutes, so start small – set a goal of three-minute sets of jumping rope. Three minutes jumping, three-minute break, three minutes jumping again. When you’re jumping rope, your heart rate will definitely pick up.
Pay attention to how you are feeling, if you’re dizzy or lightheaded, stop and take a break. Be sure to maintain your hydration whether it’s cold or hot outside – because jumping rope will work up a sweat. Bear in mind that jumping rope is high impact, if you have bad knees or a bad back, this is not going to be the exercise for you – especially on hard ground. You want good shoes to help absorb some of the shock.
Take time to get used to the motion. It’s a lot like the roller-skating that I picked up again recently. You may have done all the jump rope games as a child and looking back, it probably got pretty easy, but as an adult, you have to remember how to do it again and you need to become used to moving that way again.
Always warm up before you get started – stretch out and take a walk around the block. Jumping rope with cold muscles is the fastest way to get severe cramps and pain. A good brisk walk will help increase your heart rate slowly before you start the jump roping. You might want to take turns with your kids, you can even do it by the numbers rather than the minutes at first. See who can jump five in a row, then ten, then fifteen and more.
As you get used to the motion and spend some time changing it up, learning the little jump rope chants and even making up your own. I’m pretty sure you’re kids can help you with that – one of my favorites from when I was a kid was:
Cinderella, dressed in yella, went upstairs to kiss her fella, made a mistake, kissed a snake, how many doctors did it take … 1, 2, 3…. Etc
Good luck with your jump rope fitness!
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