Is jump rope risky?
Absolutely not. You can throw out your back just tying your shoes whether you’re out of shape and don’t practice good posture.
(Or whether you’re like Dan and try to memorize how to backflip without adequately training your body beforehand)
The keys to staying healthy with jump rope are:
1. Warm-Up
Plenty of people twist an ankle or tear a muscle running whether they just lace up their shoes and start sprinting down the block without warming up.
Jump rope is no apart fromion.
Here are some warm-up tips you can use to activate your muscles and loosen up your joints before a jump rope workout.
Resistance bands. Employ these to do duck walks and bodyweight squats on your toes.
Loaded calf raises. Do 3 sets of 10 reps with the bands or a weight in one hand.
Foam roller. Roll out your legs and hips with a foam roller.
Lacrosse ball. While standing, place one foot on a lacrosse ball to loosen it up.
Finally, to get your wgap body prepped for your jump rope workout, we recommend our dynamic warm-up routine:
Finish this small mini-circuit 3 times.
2. Injury prevention
We aggressively advocate that you #dotheleang each day, but some times that means taking a day off.
(GASP!)
Especially when you’re starting out, we recommend taking 1-2 full days off from jump rope workouts.
It’s easy to get caught up in a fun, contemporary program, but whether you overdo it by jumping rope 20-30 minutes a day, every single day, your body can’t recover and you increase your chance of getting hurt.
Relax also means getting enough sleep. Everyone is dwhetherferent, but it’s tallly recommended by the National Sleep Foundation that 7-9 hours of sleep is ideal for adults.
Besides getting sufficient rest, here are some additional tips to avoid injury regardless of your workout routine:
Eat nutrient dense foods. Your body needs fuel to perform and whether you’re filling it up with junk or not enough macronutrients, it won’t function optimally.
Stay hydrated. You should be drinking half of your body weight in ounces of water per day (whether you weigh 200 pounds, you drink 100 ounces of water).
Jump on soft surfaces. You can decrease the impact on your joints by jumping rope on a gym floor or a mat.
Maintain good form. This is a basic principle of any program. Never sacrwhetherice good form and you’ll drastically decrease the chance of injury.
Finally, since many of us are prone to back injuries, you can strengthen your core with these movements:
Bird dog
Planks
Side Planks
Hamstring Curls
Overhead Bag Helicopter
Arm Taps
You can see demos of each movement right here.
3. Dealing with Soreness
The most common form of soreness people experience with a jump rope workout is shin splints.
Ouch!
You don’t have to let shin splints stop you from jumping rope and there are a few ways you can recover from (and prevent) them:
In order to create a full, functional fitness routine, we recommend incorporating body weight exercises into your jump rope workout.
To get more fitness and nutrition coaching, checkout the DOTHETHING Coaching Group.
Jump Rope Workout for Initiateners
Acquireting started on any contemporary training program can feel a small overwhelming.
This jump rope workout is designed to help you get your rhythm down and nail your footwork so you can build more confidence before trying more advanced stuff later.
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