Roping conserves energy and expends a large amount of caloric burn in a short time. Jumping rope is also effective for performing aerobic exercise if done for ten minutes or more. You spend 10.2 calories per minute jumping rope compared with the 4.2 per minute expended while walking.
First and foremost, be sure to get a physicians medical clearance before beginning any exercise activity.
1. Choose a light speed rope that comes to your arm pits when standing on it with both feet at hips width apart. For some beginners, a heavy or beaded rope may be best to start off with, they are easier to control.
2. Be sure to wear a good crosstrainer sneaker that absorbs shock well.
3. Prepare to jump on a wood surface or a surface that gives, no concrete or dirt surfaces.
4. Begin with your arms at your sides with elbows bent at your waist.
5. Create a hook shape with your rope as you take your first jump, turning with your lower arms.
6. Do not raise your arms as this will cause you to trip on the rope.
7. Land lightly and maintain a slow pace, do not speed jump, not yet! These are the very basics.
See Jump Rope Basics by Christina Lee Steele Chapan for information on how to actually get started!