'I Tried Jumping Rope Every Day For 2 Weeks—Here's What Happened'
6 months ago, 15 Dec 02:18
I’ve always thought the jump rope was a totally underrated piece of equipment. Sure, we all loved it when we were kids, but unless you’re a CrossFitter or regularly box your way around a ring, it’s rare to find one incorporated into a workout. Eve Overland, celebrity personal trainer, says that’s a mistake. And she would know: She helps Carrie Underwood stay in tip-top shape while on the road. (PS: Here’s what Carrie does to get those incredibly strong arms.) “A jump rope is such an amazing piece of equipment, but oftentimes overlooked,” she says. “It’s affordable, portable, and you don’t need a whole lot of space to get in a great workout.” In fact, Overland says she has Carrie use one on the reg. “Carrie is in incredible [shape] and is always up for an extra challenge,” she says. “Often, we will jump rope in between lifting sets as [a form of] active recovery.” Jumping rope has some pretty baller benefits, too. Not only is it great for cardiovascular endurance and a major calorie burner (you can scorch between 10 and 16 cals per minute when jumping at a moderate pace, says Overland), but you can also use it to strengthen ankle and foot-stabilizer muscles, improve hand-eye coordination, and increase your power output, speed, agility, and balance. All of these reasons are why I decided to take on a two-week challenge of jumping rope every single day, for at least 10 minutes. Whether it was part of my warmup, mixed into my routine, or the only sweat I worked up that day, I committed to hop over a rope, over and over, on the reg. Here’s what I learned. When I first started my challenge, I told Overland that while I sporadically incorporate the tool into my workouts, I usually don't vary how I use it much. So, the first thing I needed to do was get comfortable using a jump rope on a daily basis. To do that, Overland says choosing the right rope is key. She recommends a speed rope or thin nylon rope for beginners, as they’re lighter and require less effort with each revolution. (This will help boost confidence because you’ll see that you can, in fact, jump rope.) Size also matters. To see if yours is the right fit, Overland says to hold both handles and step in the middle of the rope. If the handles come up to your armpits, you’re good. See how you can blast fat using battle ropes: “Jumping rope is a great way to get your blood flowing and heart rate pumping,” says Overland. “Priming your muscles for movement is important if you want to get the most out of your training.” And since jump ropes call on your legs, arms, shoulders, and core, Overland says it’s a great way to warm up the whole body before jumping into a full-blown workout. And I have to agree—each time I used the jump rope as my sole warmup to a workout, I felt primed and ready ...
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