How often should I jump?
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 affects 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 is okay 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 article we will ask you some important questions that you should ask yourself to determine how often you should jump rope each week to achieve your personal goals:
What is my current fitness level?
How good am I at jumping 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?
Do you already train regularly every week?
If you are a keen fitness enthusiast, you should have no difficulties integrating the skipping rope into your current routine. This does not mean that you should start using the rope every day.
Even if you train regularly, you should integrate the rope into your training gradually. You have to give your muscles and connective tissue in your legs time to adapt to the new loads that the skipping rope brings with it.
If you are a beginner, this is even more important. We have seen many new jumpers get caught up in their excitement and start their journey with hours of training every day. Most of the time this ends in a injury.
You should start slowly with an overall low weekly training volume and increase it bit by bit when you notice that your muscles are getting used to the load.
Always listen to what your body is telling you. If it tells you to rest, listen to it. It's better to take a day off here and there than to have to take a few weeks or even months off because of an injury.
2. How well do I currently jump rope?
Are you just starting 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 position. Mistakes like these hinder your progress, lead to quick fatigue and can cause injuries.
So if you are just starting out, keep the training sessions short and focused. Keep 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 hurry.
The last thing we want is for you to jump with poor or even incorrect technique. You should make sure you have mastered the basic technique, before you start to increase your weekly training volume.
Tip: Invest about five minutes before the workout to work on your technique and coordination. This is a great way to build the base for jumping rope and also warms you up for your following 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:
1. Pay attention to how your body feels when jumping and adjust accordingly. When you are ready to jump again after an injury, keep your initial training volume low and the sessions short.
2. Also make sure you take plenty of breaks so you can recover. Once you get a better feel for how your body reacts to the new stress of jumping, you can start to build up the sessions accordingly
Jumping rope is more joint-gentle than running, so this can help strengthen your bones and joints.
Our recommendation after injuries: 1-3 times per week, short sessions and consult your doctor first.
4. What kind of surface do I jump on?
One of the coolest benefits of jumping rope is that, unlike working out at the gym, you're not tied to a 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.
Regardless, we recommend jumping on softer surfaces or using a jumping rope mat as this will protect both, your joints and your rope.
If you are constantly jumping on harder surfaces (such as concrete or asphalt), it is important that you not only keep your weekly volume low, but also your training sessions.
On the other hand, if you are jumping on softer surface (like rubber or hardwood) or using a skipping rope mat, it's okay to increase your weekly volume.
Recommended for hard/rough surfaces: 1-3 times per week (5-15 minute sessions)
Recommendation for soft surfaces: 3-5 times per week (15-30 minute sessions)
5. What are my personal fitness goals?
Your fitness goals will ultimately determine how often you should integrate your skipping rope into your weekly training. There are two main factors that come into play here: Duration of the jumps & jump intensity.
For example, if you want to improve your endurance, you will probably focus on longer duration, lower intensity jumps.
Longer skipping rope sessions (20 - 60 minutes) are excellent 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 jump surface (see point #4) is essential for a longer jump duration
If you consistently perform longer jumps at a lower intensity, you should be able to jump comfortably 3-4 times a week as long as you pay attention to how your body responds and you adjust accordingly.
If your goal is to primarily burn fat by jumping rope, you should jump for a rather short period of time at 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 is over.
Recommendation for endurance training: 3-4 times per week (long duration, lower intensity)
Recommendation for HIIT sessions: 2-4 times per week (short duration, higher intensity)
That's it - you now have 5 questions you should ask yourself.
Always remember that your current fitness level, jump rope skills, previous injuries, jumping surface and overall training goals all play a role in determining your ideal weekly training volume.
You have to start with testing.
And once you've done that, you need to listen to your body. If you feel pain and discomfort too often, reduce your weekly volume and shorten your workouts. If you find that your workouts are too easy, just slowly increase the duration and intensity.
You will find that as your fitness and jump rope experience improves, your training volume will naturally increase.
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