There has been much debate about how often to jump and how long a training session should be. Some say it's okay to jump every day. Others claim it's only good to use the rope once or twice a week. But the real answer depends on your answers to a few important questions.
In this post, we'll ask you some key questions in order to determine how many times you should be jumping rope each week in order to reach your personal goals:
What is my current fitness level?How good can I jump rope? Do I have any previous injuries?What kind of surface am I jumping on? What are my personal fitness goals?
Let's look at each point in detail:
1. What is my current fitness level?
Do you already train regularly every week?
If you're an avid fitness enthusiast, you shouldn't have trouble incorporating skipping rope into your current routine. But that doesn't mean you should start using the rope every day right away.
Even if you train regularly, you should gradually incorporate the rope into your training. You need to give the muscles and connective tissues in your legs time to adjust to the new stresses that jumping rope brings.
If you're a beginner, this is even more important. We've seen many new jumpers catching their excitement and starting their journey with daily hour-long training sessions. Most of the time this ends in an injury.
You should start slowly with a low overall weekly training volume and gradually increase it as you find your muscles adjusting to the exertion.
Always listen to what your body is telling you. If it signals you to rest, listen. It's better to take a day off here and there than to be sidelined for a few weeks or even months because of an injury.
2. How well am I currently jumping rope?
Are you just starting out on your jump rope training journey?
We find that beginners often make the same common mistakes - landing aggressively, turning the rope inefficiently, or adopting a poor jumping posture. Mistakes like these hinder your progress, lead to rapid fatigue and can ultimately result in injury.
So if you're just starting out, keep workouts short and focused. Focus on learning one thing at a time. If you start to get frustrated or not making any progress, take a break and try again tomorrow. There is no rush.
The last thing we want is for you to jump with poor or even wrong technique. You should make sure you have the basic technique down before you start increasing your weekly training volume.
Tip: Invest about five minutes before your workout to work on your technique and coordination. This is a great way to build the base for jumping rope while also warming you up for your next workout.
Once you feel you have a good grasp of the technique, you can start increasing your training volume as needed.
3. Do I have any previous injuries?
If you have previous injuries, it is very important that you consider the following two aspects:
Notice how your body feels while jumping rope and adjust accordingly. When you're ready to jump again after an injury, keep your initial training volume low and sessions short.
Also, make sure you take plenty of breaks so you can recover. Once you get a better feel for how your body is reacting to the new stress of jumping, you can start building the sessions accordingly.
Jumping rope is easier on the joints than running, so it can help strengthen your bones and joints.
Our recommendation after injuries: 1-3 times a week, short sessions and consult your doctor first.
4. What type of ground am I jumping on?
One of the coolest benefits of jumping rope is that, unlike training at the gym, you are not tied to a fixed location. You can take your rope anywhere and jump on almost any surface.
At Everjump we are very focused on designing and building jump ropes that can perform on the roughest of terrain while still boasting impressive durability.
Regardless, we recommend jumping on softer surfaces or using a jump rope mat as this will protect both your joints and your rope.
If you're consistently jumping on harder surfaces (like concrete or tarmac), it's important that you not only keep your weekly volume down, but also shorten your training sessions.
On the other hand, if you're jumping on a softer surface (like rubber flooring or hardwood) or using a jump rope mat, it's okay to increase your weekly volume.
Hard/rough surfaces recommendation: 1-3 times per week (5-15 minute sessions)
Soft surface recommendation: 3-5 times per week (15-30 minute sessions)
5. What are my personal fitness goals?
Ultimately, your fitness goals will determine how often you should incorporate your jump rope into your weekly workout. There are two main factors that come into play here: Jump Duration & Jump Intensity.
For example, if you're looking to improve your endurance, you'll likely focus on longer, lower-intensity jumps.
Longer workouts (20-60 minutes) are great for building aerobic fitness. You should be aware of the strain on your legs and connective tissue during long jumps and slowly approach longer training sessions.
A suitable jumping surface (see point #4) is essential for a longer jump duration.
If you consistently do longer jumps at a lower intensity, you should be able to comfortably jump 3-4 times a week as long as you pay attention to how your body is responding and adjust accordingly.
If your goal is to primarily burn fat by jumping rope, you should be jumping at high intensity for a shorter period of time.
HIIT training is great for getting your heart rate up, burning calories, and turning your body into a fat-burning machine even after your workout.
Recommendation for cardio training: 3-4 times a week (long duration, lower intensity)
Recommendation for HIIT sessions: 2-4 times per week (short duration, higher intensity