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The power of jumping rope

Jumping rope would be one of the most effective ways to burn energy. At the same time, you can work on coordination, endurance, timing, balance, speed, power, and explosiveness. The material for this super all-in-one training? A rope and a little patience.

Who has not tried skipping rope on your own or with the whole class as a child? But for athletes, this form of exercise is a good way to work on strength, speed, and explosiveness. Particularly, the Achilles tendon, calf, ankle and all foot muscles are put to work. Jumping 10 minutes (120 skips per minute) burns about 130 calories. The faster you jump, the higher the energy consumption. On this article, we will provide you with information about the benefits of jumping rope, tips for effective training, and the specific schedule.

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Reasons why jumping rope is good!

Jumping rope is good for us. We all know that but why it is good for you? We have found ten reasons why skipping rope is super good for you. Besides the fact that it is very good for you, you can, of course, have a lot of fun.

1. Jumping rope in one hour helps you to burn approximately 1300 calories. There are not many people who can jump rope for long periods but can not you imagine how much calories you burn in 10 minutes of jumping rope: more than 200 calories! That overcomes the number you get with running!

2. According to the UK-Skipping Association (yes, that apparently exists), 10 minutes of jumping rope equal to 45 minutes of running in terms of health benefits.

3. Jumping rope is a full body workout. You train your whole body with a jump rope workout. You use your abdominal muscles to stabilize your body to jump, your shoulders and your arms to rotate the rope, and your foot to jump (of course).

4. Once you have a jump rope, jumping rope exercise is completely free.

5. Jumping rope puts lesser pressure on your knees compared to running.

6. Jumping rope for ten minutes takes as much effort as a 1.5 kilometer run in 7.5 minutes (running at 12 kilometers per hour!).

7. Jumping rope provides more flexibility and helps you with your coordination and balance.

8. If you regularly you jump, with it grabs, you train not only your arms, you can also see results in terms of toning as it makes for strengthening your muscles in both your lower and upper body.

9. Jumping rope is for everyone whether you are regularly training, or participate in no sport at all. You can do it completely at your own pace.

10. Jumping rope is very good for your heart muscle. Your heart rate will jump super fast while jumping up and down supporting you heart muscle training well.

Jumping rope is just like running?

Jumping rope is part of the so-called plyometric training. The purpose of this training is to generate a large quantity of power in the shortest possible time. Especially, the (type I) muscle fibers are activated. The body uses “pre-stretch” in order to put more force. Just as the rearward movement when you want to throw a ball, the body springs and then come out. An advantage of jumping rope is that it also trains the upper body. Both your shoulders and arms are put to work.

 

To improve strength, endurance, and speed

Adding plyometric training to your workout program twice a week can give substantial progress in strength, endurance, and speed. This is mainly due to an improvement in motor control. Through the motions, to implement as soon as possible, the nerves are stimulated to develop. It creates new neural pathways out of pre-existing neural pathways so that signals from the brains can quickly reach the muscles. With more responsiveness and speed, as a result, jumping rope also allows for an increase in the oxidative capacity (endurance power) of the muscle and an increase in the surface area of the muscle fibers (and thus increases power). Ten minutes of jumping rope (120 skips per minute) would produce the same improvement in endurance as 6 minutes of cycling (3.2 km = 32 km per hour), and 12 minutes of running (12 km / hr) or 12 minutes of brisk swimming (700 meters).

Aerobic and anaerobic training

When you are continuously jumping rope for at least 10 minutes, there is a good aerobic stimulus that helps you to achieve up to 80% of your maximum heart rate. If the speed of your jumping increases and the time is reduced to 30-120 seconds, you do a good anaerobic workout. Your heart rate can be up to 100% of its maximum at this moment.

Improve bone density with every jump

Just like running, rope skipping is a weight-bearing activity. As a result, you encourage your bones to create additional bone mass as well as better bone density. 5 minutes rope skipping three times per week is sufficient to provide a significantly improved bone density. By jumping only 2.5 cm high, the bones density already increases 1-3x% of the body weight.

Skipping rope as a warm up exercise

Besides a good workout, jumping rope can also be used as a warm-up exercise for cycling or running. It results in an increase in blood flow to both the lower and the upper body. Because of the speed, the blood flow slowly run through the body after a short session (maximum 10 minutes), then you are ready for training. For an extra intensive training, jump rope can also be added to a running or weight training exercise after each interval or set of exercises (eg. jump 100 times).

Tips For Effective rope jumping training

1. First, to measure the correct rope length, you must stand in the middle of the rope with both feet, the ends of the rope should reach your armpits. Cotton ropes are slower than plastic, and leather ropes stretch during the time off.

2. Rotate the rope when jumping with your wrists and keep your hands at waist height (about 5 centimeters away from your body).

3. Try to land on the balls of your feet when your feet make contact as soon as possible to the ground. Make sure your knees are not locked.

4. Start with three set of 1 minute 30 seconds interval. Extend it a minute each week. Especially, in the first few weeks, it is wise to rest for at least one day between two jumping training.

5. A wooden or rubber flooring (tiles) are the ideal surface for training (avoid asphalt or concrete surface).

6. Vary jumping leg: backward jump, jump left and right on the left or right leg.

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Jumping rope schedule

Skipping Ropes is a good workout for those who have little time but want to burn calories. It makes for nice legs, nice legs, and a nice belly. Moreover, you also train your arms with the movement of the jump. This is, therefore, an exercise that is good for the whole body. But how do you start jumping with the rope? It is important to build up slowly. Jumping ropes is, in fact, a very injury-sensitive sport.

You can set a good schedule for the rope jumping training in two ways: the time you jump, and the number of times you jump. It also makes a big difference whether you jump quickly or slowly for a long time. Quick jump is much more intensive and thus can also burn more calories than jumping in an intermediate speed, but it may be best to jump for a long time so that the muscles can have the opportunity to recover.

Schedule for long-time jump

  • 30 seconds jump
  • 30 seconds rest
  • 30 seconds to jump
  • 30 seconds rest
  • 30 seconds to jump
  • 30 seconds rest
  • 30 seconds to jump
  • 30 seconds rest
  • 30 seconds to jump
  • 30 seconds rest
  • 30 seconds to jump
  • 30 seconds rest

Schedule for speedy jumps

  • 50 times jump
  • 30 seconds rest
  • 50 times jump
  • 30 seconds rest
  • 50 times jump
  • 30 seconds rest
  • 50 times jump
  • 30 seconds rest
  • 50 times jump
  • 30 seconds rest

You will find it easier to train with these schedules especially in the beginning. After about 8 work-outs, it is good to speed up the time or increase the number of jumps. You can also, if you jump with a rope, proceed to jump without the rope. It is much more intensive. Additionally, you can also choose to do more repetitions. It is up to you to choose what you prefer. Another option is to perform altogether at one set.

The Scheme on time-jump

  • After every 8-10 workouts, the time should be increased by 15 seconds while the rest condition remains the same.
  • After every 8-10 workouts, add another repetition, so jump, instead of 5 times of 30 seconds, 6 times jump 30 seconds.
  • Omit he intermediate speed to make for a more intensive workout.

The scheme on number-of-jump rope jumping

  • After every 8-10 workouts, increase the number of jumps to 10 while the rest remains the same.
  • After every 8-10 workouts add another repetition, so perform 6 sets of 50 jumps instead of 5 sets of 50 times.
  • The omission of the intermediate speed also makes for a more intensive workout here.

Ultimately, the point is the sense you get when it’s time for a little longer, jump quickly or frequently. Listen to your body but also challenge your body to go to the extreme!

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