Jump Rope Cross Training

I was mentioning on Facebook the other day, that despite lifting weights a few times a week, my upper arms still look like fat linguine noodles. I would like them to be a bit more defined, and toned up so I can show off my new tattoo.

A running, triathlete friend of mine mentioned that her personal trainer told her to start adding jump roping into her cross training routine. Jump roping is a terrific way to get in both an aerobic workout and tone up your muscles.

 

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I went digging through the cabinets, and found my old, weighted handle jump rope. I took it outside and used it for a couple of minutes. When did I become so old and uncoordinated? Glad no one could see me. I couldn't jump rope for very long, my lungs started burning, no big deal there but my knees where killing me after only a couple of minutes.

I've been training since January for America's Most Beautiful Bike Ride with Team in Training. We're leaving for Tahoe on June 4, to take part in the 100 mile century ride around Lake Tahoe on June 7. My left knee has been acting wonky for the past month or so. I want my knee to be 100% for the century ride, so I'll wait until after we get back from Tahoe before I start adding jump roping into my cross training regime. But I think it definitely has potential to get my body in better shape.

The Jump Rope Institute
I just found a link to The Jump Rope Institute. According to their website:

"The Jump Rope Institute was founded in 1996 by US Olympian Wrestler and Jump Rope Conditioning Coach Buddy Lee as an educational platform to Redefine Jump Rope for the 21st Century through technology, research, history, biomechanics, physiology, psychology and know-how. Our primary focus is to provide basic jump rope knowledge, dispel misconceptions, and provide information on how to get people Skipping in the Right Direction.

We intend to motivate, educate and encourage people of all ages to jump rope the right way; with correct technique, proper equipment and progressive programs designed to gain athletic advantages in speed, quickness, agility, muscular endurance, aid in weight loss, rehabilitation and improve cardiovascular health"

Jump Rope Training
Jumping rope, besides letting you revert back to childhood, provides a variety of health benefits including:

• Improves agility and coordination
• Increases endurance
• Improves cardiovascular system
• Increases speed
• Tones muscle and blasts fat by burning up to 1,000 calories per hour

If you decide to add jump roping into your training routine, start off slow. Even if you've been running for quite some time, jump roping puts quite a bit of stress on the knees and cardiovascular system. Start out with just a few minutes at a time, and gradually work your way up to longer jumping times. Ten minutes of steady jump roping is equal to approximately 30 minutes of jogging!

Duvide
I also found a link for the Duvide website, which provides both photographic and video instructions of different jump roping techniques. I had no idea there were so many different techniques that could be used with a jump rope.

Duvide also sells a line of training jump ropes with weighted, swivel-bearing handles. Guess that's the kind of jump rope I have. It ain't your sisters jump rope from childhood.

Do you use jump roping as part of your cross training routine? I would love to hear from you about how you've incorporated jump roping into your workout regime.

Take care,
Lynn Smythe AKA the Run Diva

Comments

[Cathy]

I too decided to try jump roping for my cross training. Hey, and I blogged about it too in my Runners World blog. Anyway, I was only able to do about 9 minutes. Now I'm reading that I needed to do sets like in weight lifting. My knees were fine...I jumped on my toes though...better shocks than my heels. I bought the weighted rope too...I'm thinking of getting a regular one too.