Jump for your health
Did you know that an hour of jumping over a skipping rope can burn up to nearly 500 calories? In addition it:
- dramatically improves reflex,
- facilitates general motor coordination, and
- strengthens the muscles of the whole body.
There is a reason why it is a mandatory part of any boxing workout. You too can take advantage of all the benefits of such exercise and enjoy the results that follow.
Training on a skipping rope can also help protect against cardiovascular diseases. Studies show that regular exercise with the skipping rope improves heart and lung capacity as well as the efficiency of the entire circulatory system. However, as with any activity, the recipe for success is systematic work and a good warm-up to begin with. And this is true regardless of whether you want to shed unwanted kilograms or improve your body.
You can read more about the benefits of a skipping workout HERE.
Cardio or interval workout?
Are you worried that exercising with a skipping rope might be monotonous and boring? You couldn’t be more wrong! There are many ways to make training effective and interesting. Depending on what you choose, you can engage a larger or smaller muscle group. Steady skipping, at your own (faster or slower) pace, is an excellent cardio exercise. You can modify the style a bit by alternating jumping on one leg, using an extra bounce between the jumps, or interlacing the rope crosswise.
You might as well treat skipping as an interval workout, that is an activity with variable dynamics of the exercise sequence: slower pace alternating with faster pace. It will be an ideal slayer-strategy for excess weight. Regular training will yield spectacular results.
Start with the basics
Before you start exercising, consider which model of skipping rope will be best for you, taking into account both the results you want to achieve and the way you will exercise. Don’t forget about shoes with good cushioning to avoid joint strain and unnecessary injuries.
Also pay attention to the appropriate length of the rope. The skipping rope should be well suited to your height. How to check if it is suitable? Stand on the rope with your feet side by side, and while holding the handles, lift the skipping rope along your body. The skipping rope will be of optimal length if the ends of the handles reach the height of your armpits.
Remember
If you are just getting started with skipping, choose a slightly longer skipping rope. A longer rope means a bigger and longer rotation of the skipping rope, and thus more time to catch the right rhythm. If you feel confident, choose a shorter rope, which will translate into faster jumps.
An important element to pay attention to is the handles – the longer they are, the better to feel the tension of the rope. For those beginning their training, this will help them find their proper rhythm. However, for longer training sessions, such a handle can make your hands fatigue faster. For this reason, advanced users will be happier with skipping ropes with shorter handles.
Metal or thong?
Nowadays, we have a huge selection of skipping ropes available for any budget really. Plastic, leather, metal, or without rope. You can easily choose the perfect model for your needs and expectations. The most advanced, professional products are equipped with bearings, so you can achieve fast pace and satisfying results. Pay attention to this when shopping.
Depending on the material they are made of, we can divide skipping ropes into the following types:
– string – the ideal choice for absolute beginners or children. The low price is definitely a plus. They have a very slow rotation rate, which can be both a disadvantage and an advantage.
– plastic – their advantages and disadvantages are virtually the same as those of string skipping ropes. Another advantage is that there will certainly be a slightly faster rotation rate.
– thong – heavier than the above models, also slightly more expensive. Their weight allows for performing faster rotations and varied exercises. Often used in boxing workouts.
– metal – designed for the most advanced users; they are fast and allow to perform dynamic jumps in various exercise configurations.
You can also find skipping ropes:
– with weights – these will be useful if you want to work on your arm or chest muscles.
– equipped with a counter – thanks to it you will be constantly updated with information about the length of workout, number of repetitions or calories burned.
– a specific model of skipping rope, the so-called speed rope, is also gaining popularity – its special design allows for quick and precise bounces, as well as movements during training. It is especially popular among CrossFit enthusiasts.
Like the rope itself, the handles of the skipping rope are also made of different materials, that have a great impact on the work of the hands. It is worth choosing one that prevents them from slipping in your hands. The most widely used materials include:
- foam – wicks away moisture well, which increases comfort during exercise. It can be the only material that the handle is made of, or it can merely be an additional element of a handle made of another material.
- plastic, PVC – very lightweight design ideal for children or beginners; the flexible properties of the material allow to create a shape with good ergonomics.
- wood – a reasonable weight compromise between metal and plastic; unfortunately the material is prone to damage.
- metal (usually aluminium) – additionally hollowed out in the centre of the handle to reduce weight and improve comfort. As a rule, this is the material used in professional skipping ropes. It is durable and provides a good grip.
Is the skipping rope good for everyone?
Remember that skipping, although it sounds trivial, can also lead to injury and is not a sport for everyone. People with health problems should be particularly careful. If they suffer from cardiovascular diseases or obesity, they should consult a doctor before they start regular workouts. This also applies to people recovering from illness or surgery or suffering from high blood pressure.
After your workout, it’s always a good idea to do stretching exercises to avoid injury. Twelve examples of such exercises straight from a personal trainer can be found HERE.
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References:
1. Kirthika V.S. et al., The Effect of Skipping rope Exercise on Physical and Cardiovascular fitness among Collegiate Males, „Research Journal of Pharmacy and Technology” 2019, 12(10), 4831–4835.
2. Partavi S., Effects of 7 weeks of rope-jump training on cardiovascular endurance, speed, and agility in middle school student boys, „Sport Science” 2013, 6(2), 40–43.
3. Trecroci, A., Cavaggioni, L., Caccia, R., & Alberti, G. (2015). Jump rope training: Balance and motor coordination in preadolescent soccer players. Journal of Sports Science and Medicine.
4. Calorías quemadas en 30 minutos para personas de tres pesos diferentes. Harvard Medical School (2004). https://www.health.harvard.edu/diet-and-weight-loss/calories-burned-in-30-minutes-of-leisure-and-routine-activities.