Why does jumping rope increase endurance?

 

Endurance means that you are able to maintain athletic performance for a long time. You will also recover quickly after training. For example, do you like jogging? Then it won't be difficult for you to run several kilometers. After jogging, you won't be completely out of breath, just a little exhausted. There are various ways to get more stamina. Popular endurance sports such as swimming, walking, rowing or aerobics help you achieve better fitness. They all have a high health value. The problem: You often have to rely on training equipment or stable weather conditions. For some endurance sports you even need a trainer or a certain training environment, like swimming. But do you want to remain flexible in stressful everyday life and make your training varied? Then jumping rope is exactly the right sport for you. Strictly speaking, skipping rope sports are strength endurance sports. After all, you have to build up strength and maintain it over a longer period of time - perfect conditioning training for your body.

 

Exciting study: “As effective as 30 minutes of jogging”

 

With a cardio skipping rope you burn calories, target many muscle groups and improve your coordination. Your endurance also benefits from regular training with the skipping rope. But what can you expect from skipping rope? Does the activity actually boost your endurance? Studies give reason to believe that the skipping rope is a very effective training tool. In a study, for example, researchers were able to prove that 10 minutes of jumping rope contributes just as much to cardiovascular efficiency as 30 minutes of jogging.[1] Jumping rope can increase your cardiovascular endurance and is the clear winner in the “jump rope vs. jogging” battle. Because you regularly activate the same muscle groups, they become more durable over time and tire less quickly. How quickly you build up your fitness depends on how intensively you train and what your starting level is. After just a few weeks of rope jumping training, our customers report that they noticeably feel more endurance.

 

HIIT workout exercises - the premier class

 

Do you know the term HIIT? It stands for High Intensity Interval Training. This is a particularly intensive form of interval training that is particularly popular with endurance athletes. Even if you are already in good shape, you can still get a little more endurance with a HIIT workout. In a Norwegian study, researchers found that intense physical activity, such as that achieved during HIIT training, produced a greater effect than consistent intensity training such as jogging.[2] With a HIIT skipping rope you can work specifically on your fitness. A HIIT training session lasts approximately 10-30 minutes. It is important that with this special training you carry out short, intense loads, followed by movements of lower intensity.

In practice, the whole thing looks like this with an adult skipping rope:

• 1 minute jump rope
• 1 minute push-ups
• 1 minute jump rope
• 1 minute crunches
• 1 minute jump rope
• 1 minute dips
• 1 minute jump rope
• 1 minute squats
• 1 minute jump rope
• 1 minute push-ups

 

Good to know!

As a beginner, you should improve slowly. Start your interval training with enough breaks. Jumping for 10x1 minutes should be followed by a 1 minute break. Once you have gained strength and endurance, you can extend the jumping time and thus shorten the breaks. In the next step, you can make your workout more varied with the exercises mentioned above.

 

 

Special exercises: Challenge your body

 

A varied workout will help you gain even more endurance in the future. We would be happy to give you a few special exercises to bring a breath of fresh air into your training plan.

1. Jump alternately (left/right) at a decent pace.
2. As you hit the ground after jumping, go into a reciprocal lunge.
3. Make two or three turns of the rope per jump - a real challenge.
4. Do a cross while jumping.

 

Our tip: If you wear a fitness tracker while jumping rope, you can monitor your parameters immediately afterwards or during training. When it comes to endurance training, heart rate is crucial. The optimal heart rate for endurance exercise is between 60 and 85% of your maximum achievable heart rate. To determine your maximum heart rate, you can use the following formula: 220-age = maximum heart rate.[3]

 

Buy a skipping rope: More endurance with EverJump

 

We at EverJump present the skipping rope as a versatile training device. To get the most out of your everyday training routine, we offer you various weighted skipping ropes and special sets. Many of our customers rely on us All-rounder set (Shape Set) - a real all-rounder for cardio, HIIT and endurance. With the light ropes you increase your jumping frequency and stamina, while the heavier ropes strengthen your shoulders and core. In our app, guided audio and video workouts accompany you for your maximum training progress.

 

[1] Comparison of Rope Skipping and Jogging as Methods of Improving Cardiovascular Efficiency of College Men: Research Quarterly. American Association for Health, Physical Education and Recreation: Vol 39, No 2 (tandfonline.com)

[2] High Intensity Interval Training for Maximizing Health Outcomes - ScienceDirect

[3] Endurance sports and heart rate | SpringerLink