If you are concerned that you're too uncoordinated or worried about your knees, don't be. With the right technique, jumping rope is easy to master, actually strengthens your joints, and is pretty cool to do. There are even group jumping classes and video workouts that help make rope jumping fun and accessible no matter what your level of fitness or coordination. Or you can pick up a few pointers, hit play on your boom box, and jump-start your fitness right now.
Getting Started
The key piece of equipment is a good jump rope. For performance and quality, you can't beat a plastic beaded or segmented rope. This style of rope weighs about a half-pound, which is just enough weight to give it momentum as it swings around so you don't waste energy keeping the rope in motion.
And unlike very lightweight materials like leather, cotton, or nylon, beaded ropes hold a nice wide arc and are less likely to tangle in midair, which means you're less likely to end up catching your feet and feeling frustrated. To test for proper rope fit, step on the center of the rope. The handles should come up to your chest.
Because rope jumping is a bouncy workout, you'll need good shoes and a snug sports bra. A quality pair of aerobic or cross-training shoes are the best choice because they have added support at the ball of your foot, which is where you land. Help your breasts stay put with an encapsulation sports bra. Because this kind of bra holds each breast separately in a supportive cup, it's ideal for women with C-cup breasts or larger. You can find this kind of bra in any sporting goods store.
Once you start skipping, the key to success is taking your time. Even if you skipped from sunrise to sunset as a kid, it's going to take a few sessions to get back into a rhythm and to build your fitness. Rope jumping sends your heart rate skyward quickly, so don't be surprised if you have to stop after just 1 to 2 minutes the first time you try it. Just jog in place, catch your breath, and jump for another miniround when you're ready.
Aim to do your rope jumping 3 or 4 days a week. Beginners should try to complete one 5- to 15-minute session. More experienced jumpers can shoot for 20 to 40 minutes. Remember that you can alternate jumping styles if one becomes boring. Or you can jump in intervals lasting a few minutes each, then take a break to jog in place or do calisthenics like ab crunches or chair dips, so that your total exercise time is about 30 minutes and you're jumping rope about two-thirds of that time.
