{"id":21337,"date":"2018-12-04T09:59:59","date_gmt":"2018-12-04T14:59:59","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=21337"},"modified":"2018-12-05T12:02:57","modified_gmt":"2018-12-05T17:02:57","slug":"jump-rope-benefits","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/jump-rope-benefits\/","title":{"rendered":"Why You Should Jump Rope\u2014And How To Add It To Your Fitness Routine"},"content":{"rendered":"<p>If you want to make your workouts more efficient, hop to it. Though pro fighters have been jumping rope for decades, <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/crossfit\/\" target=\"_blank\" rel=\"noopener\">CrossFit<\/a>\u2019s introduction of the \u2018double-under\u2019 has given jumping rope some new attention in recent years. Here\u2019s why it\u2019s worth doing\u2014and how to add it to your own routine.<\/p>\n<h2><strong>Why Jumping Rope Works<\/strong><\/h2>\n<p>\u201cPeople are always looking for training methods that will give them the most bang for their buck, and jumping rope does just that,\u201d says Wyatt Krueger, CF-L2, CrossFit coach and box owner.<\/p>\n<p>Jumping rope engages almost every major muscle in the body\u2014something few other forms of cardiovascular exercises can boast. \u201cIt\u2019s a true full-body exercise with numerous ways to vary the difficulty,\u201d says L.A.-based trainer Seth Broadstreet.<\/p>\n<p>Your quads, hamstrings, hip flexors, and calves all light up to power every jump. Meanwhile, all of the muscles of your core provide stabilization, while your shoulders, arms, and wrists control the speed of the swing.<\/p>\n<p>Because it gets so many muscles working at the same time, jumping rope puts a greater burden on your cardiovascular system. The result: You burn more calories per minute than you would, say, riding the stationary bike. According to <a href=\"https:\/\/www.health.harvard.edu\/diet-and-weight-loss\/calories-burned-in-30-minutes-of-leisure-and-routine-activities\" target=\"_blank\" rel=\"noopener\">Harvard Medical School<\/a>, the average 155-pound person burns 372 calories in a half hour of jumping rope.<\/p>\n<p><strong>Related: <\/strong><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/how-to-build-muscle-and-shed-fat\/\" target=\"_blank\" rel=\"noopener\"><strong>How To Build Muscle And Shed Fat At The Same Time<\/strong><\/a><\/p>\n<p>Plus, with every jump and swing of the rope, you\u2019re also working on balance, coordination, and body awareness, says Krueger.<\/p>\n<p>Another perk of jumping rope: It\u2019s versatile and scalable. \u201cIt can be as easy or difficult as you want to make it,\u201d says Broadstreet. Once you\u2019ve mastered the basic approaches, you can move onto double-unders, high knees, or even jump rope burpees.<\/p>\n<h2><strong>How To Add Jumping Rope to Your Routine <\/strong><\/h2>\n<p>Whether you haven\u2019t jumped rope since elementary school or have already mastered the infamous double-under, there are a number of ways it can level up your workouts.<\/p>\n<h3><strong>1. Use It As A Warm-Up<\/strong><\/h3>\n<p>Whether you\u2019re about to push through a few heavy rounds of squats or breeze through a quick circuit, jump roping is a good way to get started. Doing five to 10 minutes of light, easy jumping gets your blood pumping and warms up your muscles before the real work begins,<\/p>\n<h3><strong>2. Replace Your Run<\/strong><\/h3>\n<p>\u201c<a href=\"https:\/\/www.tandfonline.com\/doi\/abs\/10.1080\/10671188.1968.10618043\" target=\"_blank\" rel=\"noopener\">Studies<\/a> have shown that jumping rope can provide the exact same cardiovascular benefits as jogging in less than half the time,\u201d says Broadstreet.<\/p>\n<p>Not to mention, jumping rope is kinder to your joints. \u201cYou\u2019re using your knees and hips to jump, but it&#8217;s far less damaging to the joints than running,\u201d adds Broadstreet.<\/p>\n<p>Rather than pound the pavement (or the treadmill) for 45 minutes, you can reap the full benefits of jumping rope in 15 to 20 minutes. If you\u2019re just starting out, stick to a slower pace and alternate between sets of 10 to 50 repetitions and 10 to 15 seconds of rest.<\/p>\n<!-- Shortcode [rr-products] does not match the conditions -->\n<p>If you\u2019re already a cardio pro and want to continue developing your aerobic fitness and endurance, jump for 15 to 20 minutes, alternating between two- to five-minute intervals of jumping and 10 to 15 seconds of rest, suggests Krueger. As you progress, add to the length of your jumping intervals and total jumping time.<\/p>\n<h3><strong>3. HIIT It Up<\/strong><\/h3>\n<p>According to research recently published in <a href=\"https:\/\/www.physiology.org\/doi\/abs\/10.1152\/ajpregu.00096.2018\" target=\"_blank\" rel=\"noopener\"><em>Physiology<\/em><\/a>, just four 30-second sprints elicit the same response in the body as 30 minutes of moderate-intensity cardio. And \u2018sprinting\u2019 doesn\u2019t have to mean running down a track; jumping your heart out will do the trick, too.<\/p>\n<p>For a <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/hiit-workout-benefits\/\" target=\"_blank\" rel=\"noopener\">HIIT<\/a>-style jump rope workout, jump for 10, 20, or 30 seconds at a difficult speed, rest for 10 to 15 seconds, and repeat for 10 to 15 minutes suggests Krueger. Or, add 30 to 60 seconds of jumping rope in between exercises of a strength-training circuit.<\/p>\n<p><em><strong>Diggin\u2019 What\u2019s Good? For more essential health facts, tips, and inspiration, joi<\/strong><\/em><em><strong>n our Facebook communities,\u00a0<a href=\"https:\/\/www.facebook.com\/groups\/EatingHealthyVitaminShoppe\/\" target=\"_blank\" rel=\"noopener\">Eating Healthy<\/a>\u00a0and\u00a0<a href=\"https:\/\/www.facebook.com\/groups\/StayingFitVitaminShoppe\/\" target=\"_blank\" rel=\"noopener\">Staying Fit<\/a>, today!<\/strong><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you want to make your workouts more efficient, hop to it. Though pro fighters have been jumping rope for decades, CrossFit\u2019s introduction of the \u2018double-under\u2019 has given jumping rope some new attention in recent years. Here\u2019s why it\u2019s worth doing\u2014and how to add it to your own routine. Why Jumping Rope Works \u201cPeople are<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/jump-rope-benefits\/\">Read More <span class=\"screen-reader-text\">Why You Should Jump Rope\u2014And How To Add It To Your Fitness Routine<\/span><\/a><\/p>\n","protected":false},"author":199,"featured_media":21338,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[4,9],"tags":[],"class_list":["post-21337","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-the-latest"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Why You Should Jump Rope\u2014And How To Add It To Your Fitness Routine<\/title>\n<meta name=\"description\" content=\"If you want to make your workouts more efficient, hop to it. 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Here\u2019s why you should be jumping rope\u2014and how to add it to your own routine\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.vitaminshoppe.com\/blog\/jump-rope-benefits\/\" \/>\n<meta property=\"og:site_name\" content=\"What\u2019s Good blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/THEVITAMINSHOPPE\/\" \/>\n<meta property=\"article:published_time\" content=\"2018-12-04T14:59:59+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2018-12-05T17:02:57+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/12\/Jumping-Rope-1.jpg?fit=740%2C307&ssl=1\" \/>\n\t<meta property=\"og:image:width\" content=\"740\" \/>\n\t<meta property=\"og:image:height\" content=\"307\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Mike Simone\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@VitaminShoppe\" \/>\n<meta name=\"twitter:site\" content=\"@VitaminShoppe\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mike Simone\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/jump-rope-benefits\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/jump-rope-benefits\/\"},\"author\":{\"name\":\"Mike Simone\",\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/#\/schema\/person\/87485fb1f640f51f26852e8986163bbf\"},\"headline\":\"Why You Should Jump Rope\u2014And How To Add It To Your Fitness Routine\",\"datePublished\":\"2018-12-04T14:59:59+00:00\",\"dateModified\":\"2018-12-05T17:02:57+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/jump-rope-benefits\/\"},\"wordCount\":672,\"publisher\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/jump-rope-benefits\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/12\/Jumping-Rope-1.jpg?fit=740%2C307&ssl=1\",\"articleSection\":[\"Fitness\",\"The Latest\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/jump-rope-benefits\/\",\"url\":\"https:\/\/www.vitaminshoppe.com\/blog\/jump-rope-benefits\/\",\"name\":\"Why You Should Jump Rope\u2014And How To Add It To Your Fitness Routine\",\"isPartOf\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/jump-rope-benefits\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/jump-rope-benefits\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/12\/Jumping-Rope-1.jpg?fit=740%2C307&ssl=1\",\"datePublished\":\"2018-12-04T14:59:59+00:00\",\"dateModified\":\"2018-12-05T17:02:57+00:00\",\"description\":\"If you want to make your workouts more efficient, hop to it. 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