Fitness Project: Jump Rope

Today, I tried something new.

It may seem easy but it's quite tiring. 

I started my exercise with a 2.5km run in less than 12 minutes 30 seconds and continued with a 3 minutes of jump rope.

Jump Rope

After that, I continued with the usual weight training that I would normally do.

I feel that the addition of jumping rope helps to intensify the training in a good way. 


For those who haven't jump rope since forever, here are the basic tips even though you might feel humbled initially. It requires a lot of coordination and strength at the same time:

Here is the warm up before you get started.

1) Hold both rope handles in one hand and swing the rope to develop a feel for the rhythm.

2) Without using the rope, start jumping and start to develop the rhythm in your jump.

3) Finally, put the two together and start jumping. It might take a while before you find the rhythm.

For me, doing it continuously for 3 minutes are tiring enough. If you are just starting, aim for 30 seconds to 1 minute. If you've been quite physically active, you might even do better than 3 minutes.


I think jump rope is good because of these two advantages in it:

1) Increased Cardiovascular Fitness

Your cardiovascular system involves your heart and the arteries and veins that bring blood and oxygen to and from the heart and the rest of the body--and therefore, by improving the ability of this system to work, you will not only have a greater ability to perform your daily tasks, but you will become less breathless during exercise as well. I think this is one of those exercise that can improve your health level in a good and effective way besides running or swimming.

2) Muscle Tone

Another important part is the focus in jumping rope on the lower body and legs. This is a great way to improve the muscle tone in that area. Of course, it is very likely that after the first day of doing so, you will experience muscle sore in your legs. But it is a good thing this because the muscles have been working hard enough to cause microtears. And these microtears will eventually heal themselves in a few days and because of this damage and repair, your muscles will be stronger, larger, and more toned than when you started the exercise. 

While it's a simple exercise, it's definitely one of those that most people have neglected in favor of other exercise. If you want something simple and effective, add this to your routine.


  1. Excellent post! Never thought of jump roping as being so in depth Billy, but this is extremely helpful. Thank you for sharing such knowledge to help others get in shape and live healthy lifestyles.


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