The best fitness exercises are still the ones that are pretty much self-explanatory. If the movement sequences are easy to understand and can also be easily implemented by beginners, the risk of injury is reduced while the fun in the sport increases. Jumping rope is one of the fitness basics. Whether as a warm-up or an endurance workout, jumping rope is the perfect workout for the entire body.
The times when jumping rope was only associated with tough boxers and martial artists who practiced their footwork lightly and dancing in gloomy gyms are long gone. Jumping rope has now become a trend exercise and is also offered in fitness studios as rope skipping in courses. The biggest advantage of the trendy rope skipping: The exercise is self-explanatory and training progress is made extremely quickly. Here you can find out what makes jumping rope so special.
Table of Contents
The benefits of jumping rope
1. Training for the whole body
Jumping in place for several minutes not only requires fitness and stamina, but above all strength. Many muscles are activated when jumping rope, especially the target muscles in the legs and buttocks. But in addition to the calf muscles and the hamstrings and hamstrings, there are many supporting muscles throughout the body that make the exercise a true full-body workout. The forearms and shoulders are working pretty much all the time, keeping the rope moving. Your arm muscles control the speed at which the rope spins around you. This allows you to increase or decrease the intensity of the exercise as you wish. The back and torso muscles are also activated when jumping rope and provide the necessary stability when jumping.
2. Lose weight thanks to high calorie consumption
Jumping rope is perfect for warming up to get your muscles pumped and ready for grueling workouts. This also reduces the risk of injury. However, there is nothing to be said against doing rope skipping as an independent endurance training program. Jumping rope gets your heart rate up quickly and engages muscles throughout your body. Rope skipping also burns a corresponding number of calories. Fitness experts say that a 10-minute jump rope workout is just as effective as a 30-minute jog. So if you’re looking to lose weight, heavy exercise with the jump rope can help you burn calories. As a rule of thumb, you can calculate about 150 calories per 10-minute jump rope session.
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3. Coordination and concentration training
As a beginner, you will find it difficult to jump over the skipping rope for several minutes at a time. Although the exercise is easy to understand and self-explanatory, it takes a little practice to do it correctly. When jumping rope, good concentration, quick reflexes and coordination between hand, eyes and feet are particularly important. However, if you train regularly, you will quickly notice training success. You will notice that you not only have more endurance for longer training sessions, but also that your ability to concentrate, your reflexes and general physical coordination increase. This can have very positive implications for other sports in which you want to achieve success.
4. Jumping rope supports joint health
Skipping rope is easier on the joints than jogging. Anyone who suffers from knee problems and has previously avoided training with the skipping rope for fear of painful overloading of the easily irritated knee joints should rethink. Skipping lightly puts less strain on your knees than jogging. When jogging, you carry your entire weight on one leg at a time. With every step, your knee feels a strong impulse through the heel. With simple jump rope, on the other hand, you land on both feet and absorb your weight with the balls of your feet. The shock impulses are distributed over both legs, your knees are less stressed. At the same time, the muscles in your feet and calves are strengthened. Your knee stability improves.
5. Fat burning is boosted
Jumping rope is a great way to get your fat burning going. Depending on your abilities, you can increase the intensity of the training individually. Fast, intense training in the sense of HIIT units really gets you sweating and burns love handles. High-intensity interval training (HIIT) is known for targeting fat stores. Not only do you lose weight with regular jump rope training, but you can also provide definition and firmness.
Product tips for your jump rope training
In order to be able to achieve rapid training success, you need good equipment. While you can theoretically use any long enough rope to jump rope, the right equipment makes the workout twice as fun.
A good skipping rope for beginners and advanced skiers is the BeMaxx Speed Rope . Anti-slip handles allow a secure hold even with sweaty hands, the length of the rope can be individually adjusted and a helpful e-book with tips and tricks for perfect rope training is included in the scope of delivery.
The professional skipping rope from Brank Sports is particularly recommended for very advanced skiers . The ball bearings in the metal handles ensure smooth movement. The skipping rope is particularly popular for crossfit or boxing training.
