Home Sports and Fitness Jumping rope: That’s how effective “rope skipping” is!

Jumping rope: That’s how effective “rope skipping” is!

by Josephine Andrews
Published: Last Updated on 366 views

Jumping rope is an effective full body workout and is a common part of fitness plans for professional athletes such as boxers. Under the English term “rope skipping”, rope skipping is now even an independent competitive sport. Read here how jumping rope increases fitness, how many calories you burn and what you should pay attention to.

What is jump rope?

Jumping rope used to be known primarily as a child’s game, but it has now evolved into a competitive sport. The athlete has to jump through a rope that swings around the body. Stamina, coordination and speed are required when jumping rope. The sense of rhythm and the bounce also benefit. It is an effective full body workout.

When jumping rope, the momentum comes from the wrists. Your arms remain close to your upper body. When jumping, the entire body is under tension. Jump off the forefoot and then land softly without lifting your heels completely. The legs are always slightly bent.

Jumping rope is not only known as a single sport, but is also often part of various fitness sports such as Crossfit .

You can find out more about this in the text on Crossfit .

Jumping Rope: How Many Calories Does It Burn?

The calorie consumption when jumping rope depends on various factors. This includes age, gender, weight and the pace of training.

In general, you can assume a consumption of up to 500 kilocalories per half hour of rope jumping. For comparison, jogging at a moderate pace burns about 350 calories in the same amount of time.

You can read how many calories you burn in other sports in this article: Calories burned in sports .

These muscles are used when jumping rope

Jumping rope is a strength endurance sport. That means you need to build strength and maintain it for a longer period of time. Even if fitness and muscles are required, jumping rope alone is not suitable as a substitute for classic strength training . Muscle mass can be better built up with strength training , rope jumping defines it more.

Here we explain exactly which muscles are used when jumping rope:

Primary target muscles

The calf muscles (musculus triceps surae) are particularly active when pushing off and landing. It ensures that the knee joint bends and the foot lowers or rotates.

The four-headed thigh extensor in the thigh (musculus quadriceps femoris) is the largest and strongest muscle in the body. He also does a great job of cushioning and jumping.

supporting muscles

The rotational movement when jumping rope comes from the wrists. A total of 16 different muscles are active. The upper arm muscles are also under constant tension.

In order to keep the balance when jumping, the straight abdominal muscle (rectus abdominis) is required. The lower back muscles (erector spinae) are responsible for straightening the spine and keeping the head upright. The same applies to the deltoid muscle (Musculus deltoideus): It is the largest shoulder muscle and has its rear part in the upper back.

Jump rope for a strong pelvic floor?

In principle, you can train your pelvic floor well with the skipping rope. The slight jumps and the tension in the entire body also strengthen the musculature in the pelvis.

Slowly get your pelvic floor used to the stress of jumping rope. Never start training immediately after childbirth, if you have a severely weakened pelvic floor or an existing bladder weakness. A basic stability of the core should be present through recovery exercises . If you have pain in your pelvic floor, stop exercising.

You can find the best exercises for the pelvic floor here: Recovery Exercises: Pelvic Floor, Abdominals & Back .

Losing Weight With Jumping Rope: Is It Possible?

When it comes to losing weight , you need to burn more calories than you take in. Exercise plays a crucial role in this, as it increases calorie consumption accordingly. Jumping rope is an intense workout that gets your heart rate up and burns energy.

In addition, every kilogram of muscle mass increases the basal metabolic rate, i.e. the calories at rest. The best way to build muscle mass is through targeted strength training. A combination of strength and endurance sports is best for losing weight. Therefore, jumping rope is ideally suited as a supplement to strength training and achieving the desired figure.

You can read more about this in the article on strength training .

Jumping rope: the best exercises!

Jumping rope doesn’t have to be monotonous. You can change and vary the movements in different ways. This allows the training to be varied and intensified. Examples of possible exercises are:

  • Easy Jump : This is simply jumping on the spot. The feet are closed, they jump off the ground with both legs at the same time.
  • Running stride : Change take-off feet with each jump. It should appear as if you are running in place.
  • Double Under : Increase the pace and lock the rope under your feet twice per jump. For this you have to jump a little higher.
  • Criss Cross Arms : Before crossing the rope under your feet, cross your arms and uncross them overhead.
  • Criss Cross Legs : Cross and uncross your feet with each jump.
  • Jumping Jacks : As with jumping jacks, alternately open and close your feet sideways with each jump.
  • Step Jump : Alternately step your feet back and forth with each jump.
  • Heel Taps : Tap the front of your heel alternately after each jump.

You should pay attention to this when jumping rope

If you want to incorporate jumping rope into your workout regimen, don’t just grab any rope and jump away. As with any other sport, there are a few things to consider in order to avoid injuries and achieve the greatest possible training effect.

In addition to sturdy shoes, a springy surface and enough space, you should consider the following points in advance.

The right rope

Rope is not just rope. Especially for fitness training, so-called “speed ropes” are used. A light, thin plastic rope is suitable for beginners. If you are already skilled and have some training experience, you can use ropes made of steel, brass wire or leather.

Look for a smooth-running ball bearing on the handles—a design that ensures the rope encounters less friction in the handles.

The ideal length of the skipping rope is about your own height plus 90 centimeters. If you don’t want to measure, you can stand on the rope with both feet in the middle, about shoulder-width apart, and hold both ends up. The rope should reach below your armpits.

Jumping rope: How long should a workout last?

How long you jump rope depends on your personal fitness level and your training goal. If you want to continuously increase your fitness, jumping rope for ten minutes a day is a good guideline.

If this is too strenuous for you at the beginning, jump for a minute and then take a one-minute break. Repeat this ten times.

jumping rope during pregnancy

If the pregnancy is symptom-free, sport is an advantage for the mother-to-be: it keeps her fit and she can prepare well for the birth. However, it is best to talk to your gynecologist before you start jumping rope.

Experts generally advise against sports that involve abrupt movements or specific abdominal muscle exercises from around the 20th week of pregnancy. This includes jumping rope.

Jump rope for joint problems

The impact of landing after a jump is absorbed from bottom to top along the body. Each joint has the task of a shock absorber and gradually reduces the impact energy. Accordingly, the stress on ankles and knees is greatest when jumping rope. This is also where most injuries or pain occur.

You can partially reduce this stress by investing in good athletic shoes, exercising on soft surfaces such as grass, and not jumping too high.

If you suffer from arthrosis, rheumatism or have had an operation on your joints, consult a doctor beforehand.

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