Jump Rope: The Bone Benefits of Jumping Rope – Health


“The other nice thing is the impact goes through the ball of the foot instead of the heel, which is what causes so many problems in runners,” Olson says.

Remember the barefoot running craze? A lot of its benefits boil down to the way it forces a shorter stride and fore- or mid-foot takeoffs and landings, as opposed to the heel-jarring longer strides made possible by padded running shoes. Like barefoot running, jumping rope is mostly done on your toes and the balls of your feet, so it may be less likely to cause the knee and hip injuries associated with some other forms of impact cardio.

Be warned. Though it may look easy, it can be a tough workout. “Depending on how intensely you’re doing it, it can be on the vigorous end of the exercise spectrum,” Olson says. “If you’re 50 pounds overweight and haven’t been exercising, this isn’t how I’d start,” Church adds.

But if you’re in decent shape and not carrying a lot of extra weight, Church recommends adding a short jump rope portion—maybe five minutes—to your usual workout routine. “You could theoretically do 30 minutes of it a few times a week, and have that be your cardio, but it’s probably better to work it into your regimen,” he says. “A little goes a long way.”

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