Rope Skipping Really Is That Healthy
23/09/2021 by Julian Fuchs
Until a few years ago, jumping rope was more of a niche exercise and was mainly practiced by children in the playground - but that has changed drastically in recent years. Not only martial artists rely on rope skipping, as jumping rope is called in English - it is also ideal in the fitness studio or as a training session at home. Because jumping rope is the perfect strength and endurance training that gets the whole body going.
In addition to endurance, jumping with a rope promotes coordination, jumping and speed, as well as tact. In addition, the cognitive abilities of the body as well as the concentration benefit from it - because you have to be very careful so that the step and jump sequences are carried out correctly and without stumbling. We at Everjump love jumping rope - a great sport that is great for losing weight and is a lot of fun at the same time. In our shop you will find different skipping ropes for every skill level!
What are the advantages of jumping rope? The main reasons
In order to be able to start jumping rope, no previous knowledge is required: if you want to, even as a beginner you can use it to train your condition or use it to lose weight. Even advanced athletes can benefit from it. Rope skipping is very varied and anything but monotonous.. So, you don’t move forward like when you are jogging - but you can change your step sequences again and again to create new challenges.
Jumping rope is perfectly suitable as an effective cardio workout or simply for warming up: Just 10 minutes should burn almost as many calories as around half an hour of jogging. When jumping rope, both the body and the mind are stressed: The fat burning is set in motion, the muscles are stressed and our ability to concentrate is trained in the process. Practical side effect: Rope skipping can also increase performance in other sports, as the jumping and speed strength are improved in a targeted manner. This is of particular benefit to athletes in sprinting, boxing or acrobatics. With ropes fromEverjumpyou can train your fitness independently, wherever you want.
Burn fat and build muscle by jumping rope - is that possible?
Not only endurance, but also the muscles are being stressed by jumping the rope. Similar to running training, regular training supports the entire cardiovascular system and thus also your overall health. Just a few minutes a day, three days a week, are enough for the body to get a little fitter and at the same time to support weight loss.
By jumping with a rope fromEverjumpdifferent muscle groups are trained, such as the glutes and thigh muscles, the quadriceps and of course the arm muscles.
The muscles are used because they generate the force the body needs to lift itself off the ground so that the rope can fit under your feet.
Although the muscles of the lower body are used the most, the shoulder and arm muscles - including the biceps, triceps, and forearms - and the abdominal muscles are also used. Our torso muscles / abs are necessary for the overall stability of our body and stabilizes it. Jumping rope is a strength endurance sport - that means you first have to build up strength and maintain it over a longer period.
Nevertheless, rope jumping should not be considered a substitute for classic strength training, but rather serves to define the muscles than to build them up. If you still want to build up muscle mass, there is the option of putting a little more strain on your muscles during training, for example with ankle cuffs or with ropes with weights built into the handles. The jumping exercises can also be expanded with strength exercises, such as sit-ups, lunges, pull-ups or squats.
How fast can you build muscle with jumping rope?
As already mentioned, jumping rope is of course not the best solution to build muscle mass - but it can certainly strengthen and define the muscles and also maintain them. But how long does it take for the first effects to show up? In fact, it is difficult to give a general answer to this question.
The strength of the muscles depends not only on the type of exercise being performed, but also on the physical condition. What is the body fat percentage? What is your BMI? What is the takeoff weight? All of these aspects play a role and of course also influence the effect that can be achieved through rope skipping. The big advantage is that rope skipping withEverjumpis a full-body workout that activates almost all muscle groups - unlike other exercises that only work certain areas of the body.
How many calories are consumed jumping rope?
Depending on body weight and intensity, up to 1,000 calories can be burned per hour while jumping rope. However, losing weight should still not be the only focus, because building up the muscles takes time - this also applies to the development of balance, coordination and jumping power. The more you practice the more fun you will have in the training units. How many calories are actually consumed in an hour is not that easy to answer, because it depends on whether you are jumping quickly or slowly, or whether you are jumping weakly or with momentum. If you try harder and break a sweat, you automatically burn more fat.
Who is rope skipping unsuitable for?
Basically, jumping rope is suitable for everyone who enjoys it and is healthy. However, if you suffer from joint and knee problems, you should be careful and, if in doubt, first consult your doctor. Because jumping rope is a sport that puts a lot of strain on the joints - Nordic walking or simply long walks are a good alternative to this.
What should be considered when buying a rope?
If you want to buy a skipping rope to train with, you can now choose from a large selection in different lengths, colors and variants. The simplest models are available in stores starting at around five euros, but there are also professional models or ropes with weights in the handles, which have an additional training effect and accordingly also cost a little more.
Quite a few manufacturers produce skipping ropes with steel ropes, which are considered to be particularly robust and resilient. We particularly recommend ropes with easy-to-use ball bearings in the handles. However, skipping ropes shouldn't be too light either, because with a little more weight they swing better. If you already have some experience with the sport and want to increase the number of jumps per minute a bit, then it is worthwhile to go straight to a professional model. Our high quality skipping ropes fromEverjumpalso have an advantage for beginners: They are designed in a way that it is easier for you to get into the right rhythm. But we also offer various skipping ropes for advanced users, which you can buy in our online shop.
Tips for rope skipping - this is the right way to start training
Before you start jumping with the rope for the first time, it is advisable to put on well-fitting sports shoes. Ideally, these are cushioned in the front foot area - the harder the floor, the more cushioning the shoes should have. In principle, the floor should also be cushioned so that the joints are stressed as little as possible. In addition, clothing is not too loose and that does not hinder you when jumping is also recommended. With the right technique during training, mistakes can be avoided in advance.
We fromEverjumprecommend warming up before starting the workout to avoid injury. The body is now brought into an upright position without stiffening. The upper arms lie close to the body - the forearms, on the other hand, point diagonally forward. Now you get the momentum out of your wrists, bend your knees a little and jump off the balls of your feet, swinging gently upwards.
As a beginner you can use two different types of jumps: The bounce step is jumping with both legs at the same time, and a smaller, springy intermediate jump is built in. The Alternate Foot Step is alternating between putting your feet on the ground, similar to a jogging movement. You should simply try out what suits you better during your first training sessions.
It is extremely important to not give full throttle straight away and to take time to get your body used to it. Initially, three to four units per week are sufficient. Depending on your stamina and muscle strength, the training can then be gradually increased so that you can also try out different jumping techniques: with crossed arms, with an intermediate jump, with knees pulled up or other extras. However, you should always pay attention to your own fitness level - it is useful not to take on anything, only to have to stop because you have overworked your body.
Buy high-quality skipping ropes for every skill level online at Everjump
We fromEverjumptake training with the jump rope very seriously and for this reason offer you a large selection of high-quality ropes with which you can train anytime and anywhere. No matter whether you are a beginner, advanced or professional - you are sure to find what you are looking for in our online shop and make jumping rope your absolute favorite hobby!