Why does jumping rope increase endurance?

 

Endurance means that you are able to maintain an athletic performance for a long time. You also recover quickly after training. Do you enjoy jogging, for example? Then you won't find it difficult 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 to achieve greater stamina. They all have a high health value. The problem is that you are often dependent on training equipment or stable weather conditions. For some endurance sports, you even need a trainer or a certain training environment, such as swimming. But do you want to stay flexible in your stressful everyday life and add variety to your training? Then skipping rope is exactly the right sport for you. Strictly speaking, skipping rope is a strength endurance sport. After all, you have to build up strength and maintain it over a longer period of time - perfect fitness 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 a skipping rope. But what can you expect from skipping rope jumping? Does the activity really boost your endurance? Studies give reason to believe that the skipping rope is a very effective training tool. For example, researchers were able to prove in a study that 10 minutes of jumping rope contributes to cardiovascular efficiency just as well as 30 minutes of jogging.[1] Jumping rope can therefore increase your cardiovascular endurance and is the clear winner in the "jumping rope vs. jogging" battle. By regularly activating the same muscle groups, they also become more enduring over time and tire less quickly. How quickly you build up your stamina depends on how intensively you train and what your starting level is. After just a few weeks of rope skipping training, our customers report that they notice a significant increase in stamina.

 

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 especially popular with endurance athletes. Even if you already have a good level of fitness, you can still tickle out a little more stamina with a HIIT workout. In a Norwegian study, researchers found that intensive physical activity, such as that achieved during HIIT training, has a greater effect than training at a constant intensity such as jogging.[2] You can therefore work specifically on your fitness with a HIIT skipping rope. A HIIT training session lasts approx. 10-30 minutes. It is important that you perform short, intense bursts of exercise followed by lower-intensity movements during this special training.

In practice, the whole thing looks like this with a skipping rope for adults:

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

 

Good to know!

As a beginner, you should build up slowly. Design your interval training with sufficient breaks at the beginning. Every 10x1 minute jump should be followed by a 1 minute break. Once you have gained strength and endurance, you can increase 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 training program will help you gain even more stamina in the future. We will be happy to provide you with a few special exercises to give your training plan a breath of fresh air.

1. Jump alternately (left/right) and at a good speed.
2. Go into a reciprocal lunge when you hit the ground after the jump.
3. Complete two or three rope rotations per jump - a real challenge.
4. Do a crossover on the jump.

 

Our tip: If you wear a fitness tracker while jumping rope, you can monitor your parameters directly afterwards or during the training. Heart rate is crucial when it comes to endurance training. The optimum 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

 

At EverJump, we showcase the skipping rope as a versatile training tool. To get the most out of your daily training routine, we offer you various weighted skipping ropes and special sets. Many of our customers rely on our shape set - a real all-rounder, as the set contains six different ropes. Many people already know that burning fat with skipping ropes is comparatively easy with the right equipment. With our set, however, you can not only melt calories but also train your endurance. You can do this with the light ropes, which are also available separately from us. With the heavy skipping ropes in our shape set, you can support your muscle building. We at EverJump know from our own experience how much potential there is in skipping rope sport. We would like to pass this experience on to you. In our app, we provide you with optimal training plans for your skipping rope sport.

 

[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