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Jumping rope from A to Z

Rope skipping offers lots of possibilities. I can bet that it is excellent for improving your fitness and strengthen your muscles. Children do it. Boxers do it. Acrobatic athletes also do it. Even physiotherapists include skipping rope in training programme. But why?

Jumping rope can be very intense. You can burn more calories in the same time you spend on running or swimming. One of the advantages is that the training impact on your knees, ankles and hips is more much than other sports. As a work-out, you can use it for:

  • Weight Loss
  • Muscle strengthening, especially legs and buttocks

What do you need

  • Sports shoes with cushioning in the forefoot (e.g. basketball, volleyball, aerobics or running shoes)
  • Skipping rope (from the toy store, or for example, a special rope with jump counter)
  • A surface that bounces a bit (wood gymnasium floor)

The preparation

After all these great benefits of jumping rope, are you ready to get started? It is important to jump rope with the right materials and the right technique for injury prevention. Remember to jump with both feet on the centre of the rope.

The rope

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An old-fashioned rope is best to start with if you do not often jump rope because it is easier to keep it under control than a lightweight cloth or vinyl rope.

It is also important that the rope is the right length to make the jumping rope as easy and safe as possible. To calculate the rope’s length, stand with both feet at the centre of the rope. Make sure the ends of the rope reach your armpits. If it is too long, you have to shorten it.

The shoes

As rope skipping put many forces on your feet, it is not surprising that if you have not jumped rope before, after the first time training, your feet and especially the bones in your feet get hurt. Therefore, never jump rope with bare feet. Opt for sport shoes with the cushion on the sole. Cross-training shoes are very suitable for jumping rope.

The space

If you practice jumping rope indoor, make sure that you have enough space above your head and no objects around that can hit the rope. It’s best to jump rope on a wooden floor or exercise mat to reduce the impact of the jump rope on surrounding objects.

Do not train jumping rope on grass or carpet. This makes it difficult to jump, and because these two surfaces “grab” your shoes, then you can easily twist your ankle.

Do it right

  • Start with a warm-up and end with a cool-down (slow speed)
  • Jump more than fifteen minutes, then take a break. Remember to drink water to make up for moisture loss

Do not

  • Do not practice when you’re pregnant
  • Stop jumping when you feel pain, for example, in your knees or back

Leisurely pace

To lose weight, you should jump for a long period at a leisurely pace. Please note that you are not Rocky Balboa to win a boxing match. To burn fat, you jump into a nice easy pace. Take a small break after each set of jump. To strengthen your muscles, jump intensively in short periods of 30 seconds. I recommend this exercise with alternating feet. Pause for thirty seconds. Repeat this three times in total (ninety seconds in total). Please note that it does take practice to be able to do it correctly.

Count jumps

The best program to burn fat varies by person. Ask a (sports) doctor or therapist how many jumps are appropriate for you. According to the European Rope Skipping Organization (ERSO), three sets of 150 jumps is an intensive workout. But if you’re untrained or overweight, this may be too much. Especially if you are overweight, you should pay attention to the load on your knees.

Jumping skills

If you have not jumped rope since elementary school, you may forget how tired it is to play that game. It is much more tiring than you remember. If you forget how to do it, repeat the following steps.

  • Hold the rope firmly in one hand with the ends and twist it into the hand to get a feel of how quickly or slowly the waves.
  • Jump without making use of the rope. Do as if you were jumping rope. Note that if you jump your arms just go down and not up.
  • Now start jumping rope. It’s okay if you can not immediately jump for 5 minutes
  • Start with 30 to 60 seconds of skipping at a time.

Jumping rope schedule

You can take intensive exercise with rope skipping if you want. I’ll give you two training schedules that you can apply. The first one is just about jumping rope, and the latter is skipping rope combined with other exercises.

1. Only rope skipping:

  • 30 sec of jumping rope jumping rope to lose weight
  • 30 sec of walking
  • 1 minute of jump rope
  • 30sec of walking
  • 30 sec of jumping rope
  • 30sec of walking
  • Two minutes of jumping rope
  • 30sec of walking
  • 1 minute of jump rope
  • 30sec of walking
  • 3 minutes of jumping rope
  • 30sec of walking
  • Two minutes of jumping rope
  • 30sec of walking
  • 1 minute of jumping rope
  • 30sec of walking
  • 30 sec of jumping rope
  • 30 sec of walking

Repeat one more time

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2. Jumping rope in combination with other exercises:

  • 1 minute of jumping rope
  • 30 sec of squats
  • 1 minute of jumping rope
  • 30 sec of prints against a wall
  • 1 minute of jumping rope
  • 30 of walking
  • 1 minute of jumping rope
  • 30 sec of triceps dips
  • 1 minute of jumping rope
  • 30 sec of plank
  • 1 minute of jumping rope
  • 30 sec of walking
  • 1 minute of jump rope
  • 30 sec of walking lunges
  • 1 minute of jumping rope
  • 30 sec of walking
  • 1 minute of jumping rope
  • 30sec of walking
  • 1 minute of jumping rope
  • 30 sec of burpees
  • 1 minute of jumping rope
  • 30 sec of walking

Repeat one more time

Finally

Jumping rope is a workout for your entire body. The benefits of jumping rope do not stop at burning fat only. Jumping rope is a great exercise for forming body muscle too. Jumping rope is also good for preventing cholesterol, hypertension and diabetes. It is ideal to do at home.

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