Buzz
When we inquired about your favorite aspects of last year's fitness challenges, many of you mentioned that adding something fresh to your routine was exciting. So, we're keeping the challenges going in 2019 by focusing on some underrated exercises you might not be familiar with.
Up first: jump rope! A brief session of jumping will get your heart racing fast, making it a fantastic cardio choice for HIIT or circuit training. Boxers incorporate jump rope into their routines for extended periods as a cardiovascular exercise, but if you're new to it, begin with just 30 seconds and gauge how you feel. (My calves will probably be sore tomorrow, and I doubt I'll be alone.)
What type of jump rope should I use?
Any type will work initially. I picked up a $5 rope from Target that even has a counter built into the handle to track your jumps. The counter broke right away, but the rope is still functional! Playground ropes can be noisy or a bit bothersome, but as long as you can get in a few jumps without issues, you're good to go.
If you're purchasing a rope specifically for fitness, consider opting for one of the light, thin ropes favored by Crossfitters and boxers. The thinner the rope, the faster it will cut through the air. This increases your chances of mastering double-unders, where the rope swings twice with each jump.
How long should the rope be?
Stand with the rope in the center, and pull the handles up toward your shoulders. The tops of the handles should reach about your armpits. A longer rope (shoulder height) is fine for beginners, but if you want to speed up your rhythm, you may prefer it slightly below armpit height. You'll get the hang of it as you go.
Fitness ropes are all adjustable, so make sure to set it to a length that feels comfortable for you. Keep in mind that kids' ropes might be too short, so double-check if you're buying from a toy store.
I have a rope now, what’s next?
This week, take the time to familiarize yourself with the rope. Jump for 30 seconds (or 50 jumps if you prefer counting) and then rest. If your workouts include moves like push-ups, jumping rope is an excellent way to boost your heart rate between sets. Give it a shot, and we’ll return next week with more.
