When was the last time you jump roped? When our personal trainers first hand over the jump rope to a client here at Hyatt Training we can get some interesting looks and flash backs to the elementary school playground. Check out why personal trainer Sarah Griffin incorporates jump rope into her sessions and try two of her favorite jump rope workouts.
“There are multiple reasons why I regularly incorporate jump rope into workouts. It requires major motor coordination; it’s a total body activity that uses muscle groups of the upper and lower body. To jump rope, the body needs to master a challenging pattern. Rhythm, momentum and balance all contribute to clearing the rope. There is also the obvious conditioning and endurance component, as speed – number of revolutions – and duration can be altered.
From what I have learned from clients, it seems that the reasons why the majority of people avoid jump rope is because (1) it’s flat out tough and (2) it is high impact and physically hard on the body. I agree with the first statement, but not the latter. I do not believe jump rope is high impact and hard on the body IF done correctly. Many people jump rope incorrectly by jumping too high and landing very heavily and loudly on their feet. However, when performed correctly – mini jumps and light on the feet – jump rope can be very low impact, arguably less impact than jogging.
And, if you’re not sold on the awesomeness of jump rope, there is the added bonuses that it inexpensive and convenient. A jump rope is approximately $10 and can be done almost anywhere: in the gym, driveway, garage, etc. It is a piece of equipment worth having, especially during the Oregon wet winters. Don’t want to brave the rain for a run or ride? Grab a rope and get jumpin’!” —Sarah Griffin
Sarah’s favorite mini jump rope workouts:
1) Tabata
[Jump rope 20 seconds, followed by 10 second recovery] x 8 (4 minutes total of 20 on, 10 off)
2) 100 Series
20 revolutions together (double leg)
10 revolutions single leg, left
20 revolutions together (double leg)
10 revolutions single leg, right
20 revolutions together (double leg)
20 revolutions alternating (running in place)
Sarah’s personal training philosophy
I want to help people accomplish what’s important to them. I encourage my clients to be safe, have fun and be consistent. Safety includes training smart, focusing on form versus number of reps and weight, and listening to your body. Training should be fun! Of course, you should also be challenged and pushed outside of your comfort zone, but it’s important to enjoy your workout so you’re more likely to stick with it. Consistency is key. Do a little (or a lot) of something most days, and that is when you will see lasting results.
Hyatt Training is a collective of certified, enthusiastic and innovative personal trainers in Portland, Oregon. To learn more about our personal trainers or to set up a free consultation to see how they could help you, email us at Go@HyattTraining.com.
