How often should I jump?
This is a question that is often asked and is of great importance, because how often you jump not only has an impact on your results, but also plays a key role in injury prevention.
Everjump recommendation for experienced athletes: 3-5 times per week
Everjump recommendation for beginners: 1-2 times per week
There has been a lot of discussion about how often you should jump and how long a training session should last. Some say it's fine to jump every day. Others say it is only good to use the rope once or twice a week. But the real answer depends on your answers to some important questions.
In this post, we'll ask you some important questions to ask yourself to determine how often you should jump rope each week in order to reach your personal goals:
- What's my current fitness level?
- How well can I jump rope?
- Do I have any previous injuries?
- What kind of surface do I jump on?
- What are my personal fitness goals?
Let's look at each point in detail:
1. What is my current fitness level?
Are you already training regularly every week?
If you are an avid fitness enthusiast, you should have no trouble incorporating jump rope into your current routine. However, that doesn't mean you should directly start using the rope every day.
Even if you work out regularly, you should gradually incorporate the rope into your workout. You need to give the muscles and connective tissues in your legs time to adapt to the new stresses that jumping rope brings.
If you're a beginner, this is even more important. We've seen many new jumpers get caught up in their excitement and start their journey with daily, hour-long training sessions. Most of the time, this ends in injury.
You should start slowly with a total low weekly training volume and increase it piece by piece when you notice that your muscles get used to the load.
Always listen to what your body is telling you. If it signals you to rest, listen to it. It's better to take a day off here and there than to have to take a break for a few weeks or even months because of an injury.
2. How well do I currently jump rope?
Are you just getting started 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 stance. Mistakes like these hinder your progress, lead to quick fatigue and can ultimately result in injury.
So if you're just starting out, keep training sessions short and focused. Put your focus on learning one thing at a time. If you start to get frustrated or don't make 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 incorrect 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 lay the groundwork for jumping rope, while warming you up for your subsequent workout.
Once you feel you have a good grasp of the technique, you can begin to increase your training volume as needed.
3. Do I have any previous injuries?
Injuries are annoying and unnecessary. If you have previous injuries, it is very important that you consider the following two aspects:
- Watch 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 to build up the sessions accordingly.
Rope skipping is easier on your joints than running, so this can help strengthen your bones and joints.
Our recommendation after injury: 1-3 times per week, short sessions and first consult with your doctor.
4. What kind of surface do I jump on?
One of the coolest advantages of jumping rope is that, unlike working out at the gym, you're not tied to any fixed location. You can take your rope anywhere and jump on almost any surface.
At Everjump, we focus a lot on designing and building skipping ropes that can be used in the roughest terrain while maintaining impressive durability.
Independently, we recommend that you jump on softer surfaces or use a rope jumping mat, as this will protect both your joints and your rope.
If you're constantly jumping on harder surfaces (like concrete or asphalt), it's important that you not only keep your weekly volume low, but also keep your workouts shorter.
On the other hand, if you're jumping on a softer surface (like rubber flooring or hardwood) or using a rope jumping mat, it's okay to increase your weekly volume.
Recommendation for hard/rough surfaces: 1-3 times per week (5-15 minute sessions)
Recommendation for soft surfaces: 3-5 times per week (15-30 minutes sessions)
5. What are my personal fitness goals?
Your fitness goals will ultimately determine how often you should incorporate your jump rope into your weekly workout. There are two main factors that play a role in this: Duration of jump & Jump intensity.
For example, if you want to improve your endurance, you'll probably focus on longer-lasting spurts of lower intensity.
Longer rope skipping (20 - 60 minutes) is excellent for building aerobic fitness. You should be aware of the stress on the legs and connective tissue during long jumps and slowly approach longer workouts.
A suitable jump surface (see point #4) is essential for a longer jump duration.
If you consistently do longer, lower-intensity jumps, you should be able to comfortably jump 3-4 times per week, as long as you pay attention to how your body responds and adjust accordingly.
If your goal is to primarily burn fat by jumping rope, you should jump over a rather shorter period of time with high intensity.
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 endurance training: 3-4 times per week (long duration, lower intensity)
Recommendation for HIIT units: 2-4 times per week (short duration, higher intensity)
That's it - you now have 5 questions to ask yourself
Always remember that your current fitness level, jump rope skills, previous injuries, jumping ability, and overall training goals all play a role in determining your ideal weekly training volume.
You need to start testing.
And once you've done that, you need to listen to your body. If you experience pain and discomfort too often, reduce your weekly volume and shorten your workouts. If you find that your workouts are too easy, then just slowly increase the duration and intensity.
You'll find that as your fitness and jump rope experience improves, your training volume naturally increases.