JAmping ropes are a very effective and intense workout that can be done in just a few minutes, making them the perfect solution for those with tight schedules. Benefits of skipping rope also include protecting the heart, maintaining good health, and eliciting its childlike spirit as a form of play.
Do you remember having fun jumping rope as a kid? Now, the benefits of skipping rope extend beyond leisure and play and can actually lead to improved health and fitness as a form of training.
“Skipping rope is a very simple and effective workout for anyone who wants to improve their cardiovascular health. The beauty of skipping rope is that it doesn’t require a lot of time, equipment or space. Only about 10 to 15 minutes, skipping rope and about 5 feet x 5 feet of space, “says John Shaklton of MS. , CSCS, Villanova Men’s Basketball Head Performance Coach.
As we grow older, we need to be aware of activity levels and prioritize regular training in order to promote cardiovascular health and reduce the risk of illness. If done correctly, skipping rope definitely qualifies as a training. that too.
Related article
Putting a skipping rope in a workbag and carrying it with you on the go or keeping it in the office makes daily training easier when you’re working during lunch breaks or late at night and need a little more energy to pick up. .. Go through it. In addition, the skipping rope is an affordable device for home use or storage at the home gym, so it also benefits your wallet.
How to jump rope with the right form
Form is everything, because if you don’t hold the skipping rope correctly and maintain the correct rhythm in your jumps and footwork, you won’t be able to enjoy the great benefits of skipping rope or get effective training.
Shackleton suggests using this form for skipping rope training.
- Start by holding the rope at both ends so that the center of the rope is just behind the heel. Next, stand with your feet shoulder-width apart, stand straight, and hold the steering wheel firmly.
- In one move, pull the rope behind your head so that the center of the rope lands just in front of your forefoot or before it reaches your forefoot.
- Then jump the rope straight up and pull the rope again behind your back and over your head.
Each time the rope lands in front of your foot, you need to repeat this movement and jump straight into the air. “At this point, it’s important to keep your arms locked and move your wrists in a circle to move the rope from behind your head to the top,” Shackleton advises.
According to Amanda Croots, the correct way to jump rope is:
Benefits of skipping rope
Skipping rope is a great form of aerobic exercise and is ideal for cardiovascular endurance and overall health as it can add resistance as it is also suitable for strength training workouts. This is the greatest benefit of skipping rope, a killer workout that you can do anytime, anywhere.
1. Build endurance and stamina
Jumping rope requires concentration and endurance. Here you can maintain movement, footwork and rhythm without interrupting or lowering the skipping rope.
“Skipping rope activates almost every muscle in your body, so you can increase your heart rate faster and faster than many other exercises. Also, if you increase your heart rate for a long time, your body will do aerobic exercise. You will be able to withstand it, “says Shackleton.
“The best way to maximize aerobic training with a skipping exercise is to have a long skipping session of about 20-30 minutes per session,” says Shackleton.
2. Spike heart rate
“Skipping rope is a high-intensity workout, which means it helps to raise your heart rate faster than a low-intensity workout,” says Ryan Daly of NASM-PES. Sports performance coach for professional athletes. Low-intensity training may include, for example, long-distance running that maintains a moderate pace instead of doing a sprint.
“You can try a high-intensity interval training (HIIT) session with a skipping rope to push yourself,” says Daly. These types of exercises include high knees, side-to-side jumps, and kris kross jumps. These can be done on a Tabata style circuit (20 seconds later, a 20 second break, a total of 8 rounds for each Tabata set)).
You can also maximize the benefits of skipping rope by using it in conjunction with other weight HIIT exercises to create a HIIT circuit that increases your heart rate. For example, you can do squat jumps, climbers, push-ups, and tack jumps between these skipping rope sets.
3. When weighted, it strengthens and builds muscle strength
While the benefits of skipping rope are most commonly associated with aerobic exercise, skipping rope can also target muscles to provide strength, mass gain, and sharper tones.
To be fair, the best way to build strength is to do weight-supporting exercise. This should be implemented in your fitness routine to focus on HIIT and complement aerobic exercise such as the sweaty skipping rope circuit. “While skipping rope can also be used to tone muscles, it’s not always the best exercise to build muscle, as traditional skipping rope sessions don’t cause much muscle tension,” says Shackleton.
“But because skipping rope activates almost all muscles during skipping rope, skipping rope does help maintain and tone the muscles. If your goal is to maintain and build your weight. Try using a weighted skipping rope, as increasing it increases the tension needed to control the skipping rope. It puts a strain on your muscles and strengthens them, ”says Shackleton.
4. It takes very little time, but it requires maximum effort
The benefits of skipping rope can easily be achieved with a short, sweet HIIT training workout. Useful when you’re busy with time and need maximum strength to get the most out of your workout.
“If you have limited time, a skipping rope HIIT session is best,” says Daly. “In just 15 minutes, you can get your heart rate to work during 70-90% of your maximum heart rate activity and during rest periods in the 60-65% range,” says Daly. And as your heart rate rises, overall, no matter how long you exercise, you can improve your fitness and performance.
5. It protects your heart health
Oxygen and blood move more efficiently and quickly to reach the muscles when the heart is pumping within the estimated percentages provided above by Daily. “This process lowers cholesterol and helps with cardiovascular health,” says Daily.
Increased healthy blood flow is good for heart health, cholesterol and blood pressure. If oxygenated blood circulates throughout the body and can reach the muscles, especially if you are exercising, your blood pressure may drop and your cholesterol levels may drop.
“Both hypertension and hypercholesterolemia are the main causes of heart attacks,” says Daly. Therefore, a quick training of skipping rope for 10 minutes a day may bring the benefits of longevity.
6. It makes you accountable
The skipping rope is portable and can be stored in a bag, so it is convenient and convenient to carry. It’s light enough as long as it’s not weighted, so it doesn’t strain your back or shoulders or slow you down.
In addition, you can travel by skipping rope. “If you’re in a hotel room, you can grab the rope, jump for 10 minutes, then take a shower to start the day,” says Daly.
According to both Shackleton and Daily, the time required for skipping rope is minimal, 10-15 minutes is sufficient and effective, no other equipment. “It’s also more fun, so it’s probably easier to motivate than 30 minutes of training on a cardio machine or run,” says Daily.
7. Improve speed and agility training
“Skipping rope activates your fast skeletal muscles, which allows you to explode faster, and speed and agility all come from your fast skeletal muscles,” says Daily. Skipping rope benefits your fast cramps and helps you train them to be more agile and coordinated with some flashy footwork and speed.
“You can also improve your balance and coordination by doing a one-legged jump session,” Daily suggests. Exercise with one foot is also rewarding and gives great results.
Skipping rope practice to maximize benefits
1. Weighted skipping rope session (25 minutes)
“Adding a weighted skipping rope is a great way to increase the strength of your upper body and further enjoy the benefits of skipping rope during a training session,” says Shackleton. “In this weighted skipping session, the increased resistance increases training, which adds muscle tension to the forearm, wrist, abdominal, shoulder, and back muscles,” says Shackleton.
Shackleton recommends using a weighted skipping rope in the range of 0.8 to 1 pound for women and 1.5 to 2 pounds for men. However, you should use weights that are not only comfortable, but also feel challenging enough. If you can exceed this range, do not limit it. However, to avoid injury, make training easier with a weighted skipping rope. Or increase the load rapidly.
example:
- 60 seconds weighted jump
- 30 seconds break
- Repeat 10 times
- 2-3 minutes break
- 30 seconds weighted jump
- 15 second break
- Repeat 10 times
2. One-legged jump session (20-30 minutes)
A jump session on one foot balances and adjusts and prevents the other foot from compensating. As a result, more single focus work is done and muscle tension is increased.
“This helps to eliminate muscle imbalances and improve overall balance. It also gives more tension to the calf and ankle muscles as a one-leg exercise and circuit, so that individual legs It takes much more weight, which increases strength, “says Daily.
Tip? Shake the rope a little when doing a one-legged jump circuit. “When you jump with one foot, you can’t jump as high as you can with one foot and two feet, so you’ll want to swing the rope a little faster,” says Daly.
example:
- 60 seconds standard jump
- 30 seconds break
- 60 seconds right foot jump
- 30 seconds break
- 60 seconds left foot jump
- 30 seconds break
- Repeat 5 times
3. Double jump HIIT session (12 minutes)
“Double-jump HIIT sessions are great for people who are trying to increase their heart rate in a short amount of time, but to do that, they need to be able to perform double-jumps,” says Daly. A double jump is when you swing the rope together as one jump, two times above your head and under your feet. You need to jump higher and spin the rope faster than you would with a traditional jump.
“Because the jumps are fast and the ropes are spinning fast, this exercise is very intense and the heart rate rises very fast. This is perfect and necessary to build endurance for aerobic exercise. That’s why time is minimal, “Daly says.
Make sure the rope is long enough. That way, you’ll have 6 to 10 inches of space overhead when you’re in the air. That way, you can make these high jumps without any restrictions or risk of being hit.
example:
- 45 seconds double jump
- 15 second break
- 45 seconds double jump
- 15 second break
- 45 seconds double jump
- 15 second break
- 1 minute break
- Repeat 3 times
Watch this video for another skipping rope training with all the benefits.
