Embrace your inner child.
Don’t be mistaken though: Jumping rope has benefits beyond bone density. Essentially a full-body exercise, it will elevate your heart rate, which can improve your cardiovascular fitness, for starters, Welch says.found that regular plyometric training improved bone health, muscular strength, body composition, postural stability, and physical performance in 176 women from 58 to 79 years old,” Welch shares.
While that might not seem like a lot, Welch says that taking it slow and steady is the secret behind gradually adapting to the bone-boosting workout. “Most people will go too long with this activity too early on and develop a great deal of delayed onset muscle soreness that can last up to 48 hours post-exercise,” he warns.
With that in mind, he says the key to becoming an expert jump roper is to slowly increase your intervals and rounds each week. A four-week progression could look something like this:Week 3: Three to four rounds of 60 to 75 seconds“Incorporating jumping rope into an exercise circuit can be a great method to keep things fun,” Welch points out.
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