Jumping Rope: How Effective is Rope Skipping?

You don’t need much for effective fitness training – apart from a skipping rope: jumping rope, also known as skipping ropes or rope skipping, is a fat burner and an alternative to jogging on cold winter days. It supports weight loss, burns calories and provides intensive interval training.

Dancing with the rope is known to many from childhood days, and the skipping rope is also a popular way of getting the body up to speed quickly in fitness sports.  The skipping rope can also be used for home  workouts .

Jumping rope – this is how it works

Rope skipping can be easy, but it can also be very demanding and promote coordination. However, the classic basic jump is easy to perform and reminds many people of the playful jump rope of childhood:

  • The upper arms are on the sides of the upper body.
  • Both hands clasp one end of the rope and point forward at a slight right angle.
  • The skipping rope lies on the ground behind the feet and is then moved from back to front with a swing from the wrist.
  • If the rope swings overhead, the athlete should jump off and pull the skipping rope under their feet.

The process can be repeated as often as desired in the desired rhythm. Jumping rope is now not just a popular leisure sport. Young girls and women in particular practice rope skipping as a rhythmic competitive sport.

The athletes compete at different speeds, to music or perform special choreographies. The competitions can take place individually or in teams. But how healthy is rope skipping for recreational athletes?

Jumping rope – healthy sport with weight loss effect

Ten minutes of jumping rope can be as effective as 30 minutes of jogging. If there is enough space at home, rope skipping can also be easily integrated into a home workout. Tip:  Watch out for lamps or other objects.

This is why jumping rope is so healthy:

  • Intensive interval training:  jumping rope trains and strengthens the cardiovascular system. Regular exercise can increase overall fitness levels.
  • Effective fat burner:  Short training, high effect – jumping rope is therefore perfect for losing weight. Depending on the intensity and pace, between 170 and 250 calories can be burned within ten minutes.
  • Coordination training:  Jumping rope not only has a positive effect on the body, exercises and new forms of training also give the brain its full benefit. The ability to coordinate is trained.

Jumping rope that is easy on the joints – tips and tricks

Jumping rope, like jogging, puts a strain on the joints. Anyone suffering from severe  overweight  or  obesity  should do joint-gentle sports such as cycling or  swimming  and pay attention to the following aspects:

  • Gymnastic floor or yoga mat as well as soft grass cushion the movements and protect the joints.
  • The right footwear with a cushioning effect protects the whole body.
  • Low jumps and cushioning over the balls of your feet can relieve the joints.

In the beginning, regular breaks should be taken. A run of 30 seconds to one minute is sufficient, after a short break (one to two minutes) the next interval can be carried out.

Jump rope – correct length and types

The rope should be at least long enough for the athlete to be able to stand on the rope with their legs closed and both ends of the rope touching their armpits. Another guideline is your own height plus 95 centimeters.

The jump ropes vary depending on the requirement, shorter ropes are intended for a faster pace and require more coordination. The ropes can be made of  hemp , plastic or leather:

  • Speed  ​​ropes are usually made entirely of plastic, while competition ropes are made of plastic-coated steel. The ropes allow for high speed and are ideal for interval training.
  • Leather ropes are heavier, so they swing evenly and require more effort.
  • Hollow ropes made of plastic can be filled with additional weights and are often used in the fitness sector.
  • Beaded Rope is a double-sheathed rope, it is a bit heavier and is mainly used for tricks.

The right jump rope and the slow approach to jumping rope bring new impetus to the workout. If you already feel safe, you can try different jump variations. These include running through the rope, crossing your arms or closing and opening your legs while jumping.


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