Jump Rope or Jogging
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nevermind
....and jogging isn't??....
You aren't jumping off the ground and landing repeatedly.
#EliteLawSchool y'allnikka what???........
once you learn how to do it jump rope >I’m still recovering from a slight knee sprain but I’m aching to get my heart pumping so I’ll be jumping rope for a few weeks.
What do you guys prefer? Seems like you burn more calories jumping rope from my experience.
Yup. You def want a mat, forgot to mention that. Either that, or jump on an outdoor track or any other rubberized surface.
And until you can jump the way Harlem describes, don’t get caught up in jump variations (boxer skips, double-unders, etc).
First learn to jump on the balls of your feet just high enough for the rope to pass through, and then work up your endurance so you can do it continuously. Learning to jump this way is the main reason why you’ll hurt your knees if you don’t strengthen them with exercises early on.
You’re also gonna feel it in the arches of your feet (I would sometimes feel it slightly in my achilles too in the beginning), but that’s natural. I’m also flat footed, so it could just be me on that piece.
Next thing you should learn is freestyle jump. Once you can freestyle jump, and do it for extended periods continuously (30-40 seconds with 30 or 20 second rest intervals, repeat), the boxer skips won’t be hard to learn because they’re really just advanced variations of freestyle jump, imo.
if you can boxer skip, you’re ready to try most of the other tricks.
I would get a 1/4 and a 1/2. I have both, and the heavier the weight of the rope, the better the cardio results. with the 1/2 I feel it in my chest/back/forearms.
but spend 2-3 weeks just focusing on the 1/4 rope to get your form right, then start introducing the 1/2 rope.
my sets currently look like this (i would only try the m/w/f/su routine to start, and not with a 1/2).
M/W/F/Su
Set 1: 30 seconds jumping, 30 second rest. 5 sets (1/4)
Set 2: 40 seconds jumping, 20 seconds rest. 5 sets (1/2)
Set 3: 30 seconds jumping, 30 second rest. 5 sets (1/4)
T/Thu/Sa
Warmup: 20 seconds jump, 10 seconds rest. 4 sets (1/4)
Set 1: 20 second jump, 40 seconds rest. 5 sets (1/2)
Set 2: 30 seconds jumping, 30 second rest. 5 sets (1/4)
Set 3: 30 seconds jumping, 30 second rest. 5 sets (1/2)
Set 4: 40 seconds jumping, 20 second rest. 5 sets (1/4)
breh tryna kill me
thanks. I’m literally gonna follow this for 4 weeks and update. It’s easier for me to jump rope at home right now until my knee is 100
lol. start at your own pace breh. when I started this routine I was doing about 200-300 skips total. Now for the M/W/F routine I hit 1100 skips. For T/Thu I hit 1700. No problems with my knees at all, and I don’t even do the leg strengthening exercises anymore.
also, when I started I would take a five minute rest every time I changed ropes. now I fly through the whole thing with 30 second rests in between rope changes.
truth be told, I need to step up to the 1lb rope. fukk that bytch tho.
The 1/2 still burns me out every time I use it.
lol. start at your own pace breh. when I started this routine I was doing about 200-300 skips total. Now for the M/W/F routine I hit 1100 skips. For T/Thu I hit 1700. No problems with my knees at all, and I don’t even do the leg strengthening exercises anymore.
also, when I started I would take a five minute rest every time I changed ropes. now I fly through the whole thing with 30 second rests in between rope changes.
truth be told, I need to step up to the 1lb rope. fukk that bytch tho.
dumb question, because I don’t feel like opening a new tab. How are you “counting skips”. Are you averaging or you have a counter?
Edit: I found a rope with a counter
Damn op I got a knee injury rn too. I been jumping rope. I personally feel it's bad on your joints but people say it's not as bad as jogging. Idk. If I had a pool I'd be swimming. Might just buy battle ropes. Hitting the heavy bag isn't an option because if you're hitting it right 
then you use your legs also
then you use your legs also
Damn op I got a knee injury rn too. I been jumping rope. I personally feel it's bad on your joints but people say it's not as bad as jogging. Idk. If I had a pool I'd be swimming. Might just buy battle ropes. Hitting the heavy bag isn't an option because if you're hitting it right
Yeah I haven’t been able to go rollerblading either
It doesn’t hurt , just a slight twinge now. If I were younger, I would’ve been back at it but I wanna make sure it’s fully healed first since I’m getting up there in age
dumb question, because I don’t feel like opening a new tab. How are you “counting skips”. Are you averaging or you have a counter?
not a dumb question at all. it def matters!
you can buy a counter on Amazon, or an app. I just count the skips in my head tho. It helps me focus so I don’t think about how much time is left while I’m jumping. And then I focus on hitting that same number for each time interval, so I’m consistent. Once I start hitting that number easily, I increase it and up my intensity. That’s how I ended up at 1100/1700.
I also use the Crossrope app, and that counts down the time for each set so I know when to stop. Crossrope has a lot of great routines too…. but it’s a monthly subscription. Not worth it unless you stay with the ropes (I’ve been doing it every day for almost five months).
If you like that routine tho I can post more for you later.
Yeah I just found the 1/4 1/2 ropes w/ a counter set on Amazon.
you’ve been extremely helpful. The routine you posted should get me through the first 2-3 weeks
Do both...
Before you know it you doing 2 hours of cardio
Before you know it you doing 2 hours of cardio