fi tbody
The American College of Sports
Medicine (ACSM) names rope jumping
as one of the best forms of aerobic exer-
Fun Moves
cise. They explain that aerobic exercise
enables our bodies to take in more
oxygen so that we can breathe faster
Jump Roping and more deeply, maximizing oxygen
entering the bloodstream. That’s good
for Every Age
for the heart, blood vessels, immune
system, lungs and joints. More, it cuts
by Beth Davis
through stress and lifts our mood.
In order to improve heart and lung
health, jumping must be performed
three to fi ve times per week for 12
J
umping rope has come a long way
to 20 minutes at a stretch. The ACSM
from playground days. While many
recommends trying 130 revolutions per
still jump for fun, young and older
country. Teams attend workshops and
minute, which is equal to running at 6
fans alike have made it an international
training camps; perform for the public;
miles per hour or cycling at 12 miles
sport, boasting its own world cham-
and compete in tournaments at state,
per hour. Just 10 minutes of rope skip-
pionship. The childhood pastime has
regional and national levels.
ping is equivalent to a one-mile run.
remained a popular form of exercise for
John Fletcher, USAJR’s operations
René Bibaud is a fi ve-time world
athletes and fi tness buffs.
manager, says that jumping rope is
rope jumping champion, artist and
The American Heart Association
far more than recreation; it supports a
coach for Cirque de Soleil, the voice
attests that jumping rope proves an
healthy lifestyle for people of all ages.
of ESPN for national jump rope cham-
excellent exercise for cardiovascular
USAJR has enthusiastic jumpers rang-
pionships and creator of Ropeworks, a
fi tness and muscular endurance. It
ing in age from 6 to 50. All age groups
company devoted to teaching jumping
helps develop agility, balance, posture,
regularly compete in single-rope and
for fun and fi tness. For those just getting
refl exes and coordination, as well as
Double Dutch competitions, includ-
started, Bibaud advises that fi nding a
building or maintaining healthy bones.
ing speed and freestyle categories. In
rope that fi ts is key. She recommends a
Now, researchers are learning that
the United States, the female record in
dense, plastic rope, which should cost
jumping rope may also help prepare the
the single-rope speed competition is
less than $10.
brain for learning by raising the heart
367 jumps in one minute. The compa-
To make sure a rope fi ts, she coun-
rate, which pumps more blood to the
rable male single-rope record is 359.
sels, stand on it with both feet and pull
brain, feeding it needed nutrients and
The Double Dutch pairs speed record
the sides up tightly next to the body in a
oxygen for heightened alertness and
clocked in at 879 jumps a minute.
U-shape. The top of the handles should
mental focus.
“Rope jumping is attractive to such
come to the underarms.
In the United States, the sport’s
a wide range of individuals because
Also invest in a good pair of ath-
main coordinating organization is
of its numerous benefi ts,” remarks
letic shoes, preferably a cross-training
USA Jump Rope (USAJR), a nonprofi t
Fletcher. “It is convenient, inexpensive,
model, with extra support for the ball
group comprising hundreds of jump
easy to learn and works the entire body;
of the foot. This helps prevent excessive
roping teams and jumpers across the
plus, it’s fun.”
strain on the joints from rope jumping’s
repetitive movements. Avoid jumping
on hard surfaces, such as concrete or
tile. Safe surfaces include a wood fl oor,
rubber mat or sprung fl oor, such as
those found in dance studios, which is
designed to absorb shock.
Bibaud encourages newcomers to
learn a few basic moves, followed by
a few jump rope tricks. She grins: “The
goal of learning new moves will entice
you back for more.”
For more information, visit
USAJumpRope.org, ACSM.org
or JumpRopeNet.com.
28 Oakland, Macomb, Livingston & St. Clair, MI
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