Jump Rope is The Best Workout For Cardio and Burns Fat

The quarantine has provoked a sharp demand for home workouts – exercise bikes, dumbbells and planks.

But the simplest, most versatile and effective simulator is sure to be found in every apartment. This is a jump rope – it’s time to get it from the top shelf.

Jumping is great cardio and also burns fat

A jump rope is an indispensable element in the training of athletes, boxers, figure skaters, football players, tennis players. Anyway, jumping is one of the best ways to burn fat and keep the body in good shape.

The dynamic load during jumping is minimal – due to the high tempo, the muscles do not completely contract and do not stretch. But this does not mean that the rope does not pump them: jumping involves the calf muscles, quads and hamstrings… Indirectly, the load also extends to the buttocks and abdominal muscles.

With the correct technique, the muscles of the trunk are practically not loaded, but due to static, posture and vestibular apparatus are improved…

The greatest load falls on the cardiovascular system – this normalizes blood pressure, improves breathing. Studies have shown that athletes, after 6 weeks of 10-minute skipping rope workouts, improved cardiovascular health in equal measure with those who did half-hour jogging.

Everyone knows that jumping is a great tool against excess weight. Theoretically, about 1000 kcal is burned per hour – more than walking (300), swimming (550) and cycling (700). It is clear that jumping without stopping for an hour is difficult, but combined training with a rope is much more effective than without it.

Another plus of jumping is the development of coordination, dexterity and attention. Scientists have proven that skipping rope develops both hemispheres of the brain: spatial orientation and memory are improved. Plus, exercise requires constant concentration.

And of course, the jump rope is as accessible as possible for exercise: cheap, convenient and unpretentious.

The rope is a projectile with a convenient safety catch: improper technique prevents overtraining. Mistakes and fatigue lead to work stoppages, but do not pose a risk of serious injury.

However, there are contraindications:

• Heart problems and unstable blood pressure are the main stress on the heart. Varicose veins also get in the way.

• Injuries to joints, ligaments of the knees or ankle due to the high likelihood of recurrence.

• Overweight – if it is 15% higher than normal, then it is better to choose another exercise. 

• Old age – here it is better to take advantage of sparing species such as Nordic walking.

How to jump correctly

The ropes have thousands of options – standard, high-speed (with bearings in handles), weighted, with counters. Beginners start out simple, but professionals (there are tournaments and even federations in rope jumping) recommend heavier options.

Too light a rope interferes with perception: the athlete does not feel the speed and does not always accurately choose the time for the jump and also use the good quality jump rope mat for better performance. The Weighted Rope eliminates this problem and is easier to control and adjust to pace.

In addition to weight, length plays an important role. If you stand in the middle of the rope, then the handles should reach the armpits or be slightly higher.

The number of jumps depends on physical fitness, but the technique is unchanged

• Warm-up before jumping: stretching, squats

• You need to land on your toes, never on your heels – this is fraught with injuries

• The back is straight, the elbows are pressed to the body, the shoulders and forearms are practically static and the hands are responsible for the rotation

• It is better not to choose too hard or too soft surface – asphalt and mats are excluded

• You should have shoes on your feet; barefoot can injure your feet

 The height of the jump does not affect the effectiveness of the exercise, it is enough to get off the ground by 2-4 cm

• Increase the load gradually to avoid overstrain of muscles and joints:

• It is important to do several approaches, and necessarily – fasting days.

• There are several types of jumps: classic (on two legs), with a change of legs, double (for one jump you need to make two turns), to the sides (in another way – exercise “skier”), back and forth.

With systemic training, the effect will come within a month, when the technique improves, shortness of breath disappears, and the weight stabilizes. It is better to start with 5-10 minutes a day, gradually increasing the duration to half an hour.

The benefits are guaranteed.