Post 93: Livestrong: Jumping with a weighted rope

Weighted Jump Rope Vs. Speed Rope

Last Updated: Jan 28, 2015 | Livestrong By Jeremy Hoefs

Weighted Jump Rope Vs. Speed Rope
Speed jump ropes are ideal for developing speed, agility and coordination. Photo CreditJupiterimages/Goodshoot/Getty Image.

Jumping rope is a traditional exercise that provides a total body strength and conditioning workout. With the ability to burn up to 1,000 calories per hour, you can use the jump rope to improve strength, agility, coordination or endurance. A common question about the effectiveness of jumping rope, however, is the selection of the jump rope and choosing between a weighted jump rope or a speed rope.

I have several reasons to jump rope:

I have a history of Thyroidititis going back 30 years. I was given a small incremental dose of synthroid. About 15 years ago a physician looked at my blood tests and suggested that I stop the drug. Articles in the medical literature stated that it could contribute to bone loss.

To evaluate the metabolism of thyroid hormone levels following are relevant:

  • TSH (thyroid-stimulating hormone)
  • T3 ( triiodothyronine ) and free T3 (fT3 =)
  • T4 (levothyroxine levothyroxine = = thyroxine ), or free T4 (fT4 =)

Since I have been jumping rope, for about the last 15 years, my hormone levels have been normal and I have lost twenty five lbs, weight that I had gained while on Synthroid. Convenience. I walk around the corner and use the wood platform which is the out-door space of the restaurant called Ha MaAllot in Mirkas Ha’Ir. I have graduated to a weighted rope of 4 lbs.

Other Benefits

A weighted jump rope and speed rope both provide the same basic benefits, which include improved coordination, agility, footwork, quickness and endurance. Using a speed rope, however, focuses on speed and quickness and is better for developing coordination and conditioning by increasing the speed of the rope. Weighted jump ropes, on the other hand, burn a significant amount of calories and can be effective for increasing strength and promoting weight loss.


Beginners should start with a basic lightweight speed rope before progressing to a weighted jump rope, according to Ross Enamait, professional fitness trainer. The durable plastic jump rope allows you to perform basic jump rope exercises and workouts to develop speed, agility and endurance. Also, the speed ropes are better at developing overall fitness and conditioning to complement a wide range of workout and training programs.


A speed rope is ideal for beginners but can be used by elite athletes to develop footwork, coordination and conditioning. For example, boxers use a speed rope during their general strength and conditioning workouts. After learning the basic techniques for using the speed rope, you can progress to advanced exercises such as double unders. Double unders are a jump rope pattern that includes making two revolutions with the rope for every one jump and requires a significant amount of speed, coordination and endurance.


Use a weighted jump rope if your fitness goals revolve around strength or weight loss. The heavy ropes require upper body strength to continue spinning the rope for repeated jumps. You can choose from 1, 2, 4, 5 and 6 lb. weights to match your individual fitness and strength levels. Adjust the length of the rope to match your height and use the weighted jump rope to complement your normal strength training workouts.

As expressed earlier, I have a very very under active thyroid and was diagnosed with Hashimoto Syndrome.


Try this vegetable soup for a change of pace. Thickened with pureed carrots and fennel, it is naturally low fat and high fiber. Despite sounding healthy, it tastes great and is a fun treat. Try it for lunch with a half a sandwich or for a first course at a party. The jalapenos on top are optional but make a great contrast to the slightly sweet soup.

Simple soup to keep you trim During Pesacg

Makes 2 bowls or 4 cups of soup

Prep Time: 10 minutes

Cook Time: 25 minutes

Total Time: 35 minutes


  • 2 c. vegetable broth, homemade or store-bought

  • 2 cups sliced carrots, about 4

  • 1/4 c. sliced fennel (or celery if you do not have fennel), 1/4 of a bulb

  • 1/4 c. chopped onion, about 1/2 small onion

  • 1/4 tsp. fennel seed

  • 1/4 tsp. whole coriander

  • Dash ground ginger (1/8 tsp. or less)

  • Ground pepper, to taste

  • Salt, to taste

  • 2 tsp. agave nectar (optional) or other sweetener to taste

  • 1/2 fresh jalapeno pepper, chopped small


Pour broth into a 4 quart saucepan. Slice vegetables evenly (I use a mini food-processor) and add to broth.

Grind fennel seed and coriander with a mortar and pestle or in an old coffee grinder reserved for spices. You can also crush them with the back of a knife if you are in a pinch.

Add the spices to the broth, bring everything to a boil and boil gently for 20 minutes, or until vegetables are soft.

Pour the contents of the pan into a blender or food processor, cover the lid with a clean, dry kitchen towel (danger – very hot) and blend on high for 30 seconds or until smooth. Return contents to pan. Heat gently and adjust flavorings with freshly ground pepper, salt and agave nectar (or sugar).


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