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Jumping rope for just a half hour can provide a challenging cardio workout.
Whether you jumped rope as a child or have recently rediscovered this challenging workout as an adult, you're likely familiar with the fatigue you experience after just a few minutes of the activity. Soon after starting, you're sweating, your arms are burning and you're longing for a break. Spend the next 24 hours performing the exercise without stopping, and you still won't be close to the world record for the longest time jumped on a jump rope.
Hour After Hour After Hour
American Joey Motsay holds the Guinness World Record for the longest time jumping rope without taking a break. Motsay, a fitness trainer, set the record by jumping rope at his Positive Stress gym in Greensboro, NC, during a marathon session that spanned 33 hours and 20 minutes. The feat took place between December 4 and 5, 2009, and raised $38,000 for Smile Train, a children's charity.
Focus on the Activity's Goals, Not the Record
You're probably setting yourself up for disappointment if you begin each jump rope session with the intention of breaking Motsay's Guinness World Record. Instead of focusing on this difficult goal, set a more realistic intention of adding this simple exercise to your regular cardio workout. Jumping rope can strengthen your bones and muscles, lead to improved balance and help you lose weight. A 165-pound person burns about 188 calories in just 15 minutes of jumping rope.
Proper Form Extends Workout
Experienced jump rope artists, including Motsay, employ the correct technique to be able to jump for long periods without risking injury. One of the keys to jumping rope safely is to take small hops. You don't need to jump a foot in the air; the rope is just a fraction of an inch wide, and you need only to jump high enough to clear it. As you jump, keep your knees slightly bent and use your wrists and forearms to turn the rope. Making large circles with your shoulders will lead to fatigue.
Arm Yourself With the Right Equipment
The rope and surface on which you jump contribute to your ability to jump rope for a long duration without pain. Stand on the center of your rope with one foot and lift the handles upward. If the rope is the correct length, its handles should be at chest height. If the rope is too short or too long, your jumping mechanics will feel awkward. Use comfortable-soled shoes for your workout and avoid extremely hard surfaces, such as concrete, which can lead to joint pain.