What are the advantages of exercising with a skipping rope? Strengthens bones, develops coordination, burns a lot of calories

Exercises with a skipping rope are good because, despite their simplicity and monotony, they involve many muscles. Jumping rope develops strength, balance and cardiovascular health at the same time. This is why many professional athletes use it as a warm-up or even a full training session, such as boxers.

Dr. William Roberts, director of the sports medicine program at the University of Minnesota Medical School, spoke to Women's Health about the benefits of jumping rope—and we've translated it for you.

Strengthening Bones

Jumping rope is an exercise that puts a vertical load on the musculoskeletal system - the spine and legs. This improves bone health, including in old age.

Heather Milton, a physiologist at the New York University Sports Performance Center, notes that their programs recommend jump rope training for teenagers during puberty to achieve maximum bone density, since increasing density becomes much more difficult after the age of twenty.

A 2022 study published in the journal BioMed Research International shows that exercise helps increase bone density in patients with osteoporosis. Aerobic exercise (running, walking, climbing stairs) can slow down the progression of the disease, and strength training with load (weight lifting, jumping) helps build muscle and bone mass with the correct selection of a training complex. Scientists note the importance of such activities for elderly patients.

Jumping rope - simple, fast, effective

Do you know which exercise machine, according to fitness trainers, is the most affordable and one of the best? No, this is not a treadmill, or an exercise bike for home, this is... an ordinary jump rope. And, after reading our publication today, you will also agree with this. Don’t be confused by the simplicity of this device; for many decades, the jump rope has been, is and will remain a popular equipment for sports, and not only amateur athletes, but also champions and professionals can jump with it.

Learn more about the benefits of a jump rope, what exercises you can do with it, and when this exercise machine can harm your health and why - we invite you to learn about all this right now...

The benefits of jumping rope

Training all muscle groups

When you and I were jumping rope in the yard as children, we didn’t even think about the fact that we were doing very useful exercises for our entire body. Now that we have grown up, it’s time to consciously approach their implementation. After all, now we already know that when jumping rope, different muscle groups of the human body are used, and not just the legs, as most people think. The gluteal muscles, back muscles, abdominal muscles, shoulders, arms, back, hands are trained... And, training of all muscle groups occurs together, they are worked out simultaneously, and this contributes to the proper development of the body and increasing the effectiveness of such training.

Maximum load degree

If you analyze the degree of load that your body receives while jumping rope and the load that you give to your body while swimming, running or exercising on an exercise bike, it turns out that the first thing - jumping rope - puts a lot of stress on the body. How can this be? The secret is in the pace. Jumping rope slowly is simply impossible, you must keep the pace, make a certain number of revolutions, here you cannot regulate the degree of load and feel sorry for yourself. By the way, this feature well trains your coordination of movements, sense of balance, helps your body gain flexibility, and helps you maintain your posture.

Beneficial effects on the functioning of the cardiovascular system

Of course, exercises with a skipping rope are very beneficial for the cardiovascular system and respiratory system. During such exercises, we strengthen the heart muscle, stimulate blood circulation in the body, and after just a few weeks of intense training with a jump rope (of course, if you have no contraindications to them), you will be pleasantly surprised to note that you have gotten rid of shortness of breath, and the prospect of climbing to the 5th-7th floor no longer frightens you, and during and after covering significant distances you feel more confident.

Using a jump rope for weight loss

It is no coincidence that girls love to jump rope. And, do you know why? The fact is that with the help of such sports equipment from childhood, you can not only acquire a seductive figure shape, but also... lose weight. Yes, yes, experienced trainers are sure that losing weight without a jump rope is, if not impossible, then very difficult, so they recommend such a set of exercises to their clients in order to speed up the metabolic processes in their body, activate the processes of breaking down fats, especially those that accumulate in problem areas of the female body - in the buttocks, thighs and abdomen (find out how to remove belly fat).

A 20-minute workout with a jump rope will be enough for your body to get rid of 200-300 calories.

Now imagine what results you can achieve if you train regularly and combine such training with a correct and healthy lifestyle? There will be no trace left of your extra pounds, and only large-sized clothes will remind you of how plump you were. Find out how to choose the right clothes based on your body type - read about it here.

Add to all of the above leg training, cellulite prevention, a good mood due to endophrins (hormones of happiness) that are released during jumping rope, and you will understand that this sports equipment is very useful for you and me, no matter what our goals are. pursued.

How to choose a jump rope

It would seem that a jump rope is not a complex sports instrument that cannot have different modifications, and there is not much to choose from. But don’t rush to draw such conclusions. In fact, the effectiveness of all your training will depend on the correct length of the rope you choose, therefore, it is its length that we suggest you pay your attention to.

Since each person’s height is different (if you want to grow, read the article here), then you should select a jump rope based on this physiological parameter. To do this, fold the rope in half and place its handles under your armpits. The bend of your rope should touch the floor, not lie on it, but also not hang in the air.

Types of jump ropes

If you think that training with a simple jump rope will not be enough for you, you can opt for options with an electronic counter for counting jumps. If you do boxing, a jump rope with a weighting agent is better suited for you (as a rule, either the handles themselves or the cord are weighted). Well, the high-speed type of jump rope will help you increase the number of revolutions of the sports equipment to 5-6 rotations per second, and thus one such workout with a jump rope will be equivalent in load to a 3-kilometer cross-country race.

For novice athletes and simply those people who want to be in good athletic shape and take care of their health, we would recommend either a simple version of a jump rope or an electronic one.

Jump rope training

Frequency of training with a jump rope

In order for you to achieve good results, you need to train with a jump rope regularly, and fitness trainers recommend doing such training not every day, but every other day, to allow your body to recover, especially for the first time. However, training should be at least 2 times a week.

Duration of training with a jump rope

The minimum training duration is 10-15 minutes, but gradually you can increase the training time to 30-45 minutes. Here you should pay attention to your well-being.

Recommendations for performing exercises with a skipping rope

• It is quite obvious that if you are not used to physical activity, after the first training with a skipping rope, all the muscles of your body will ache. But, as soon as the body adapts to such stress, toxins and waste will begin to come out of it along with sweat. You should drink more fluid (read more about how to drink water correctly) so that your body does not become dehydrated, but it continues to cleanse itself.
• Increase the load gradually; if you feel short of breath or experience pain during training, slow down the pace or stop jumping.
• Start jumping with low intensity, in order to warm up all the muscle groups in your body; while performing the exercises, your back should be straight and your gaze should be directed in front of you. The correct way to rotate the rope is with your wrists alone, while keeping your elbows as close to your body as possible.
• To conduct training, choose a place with a flat and stable floor surface, where nothing will constrain or limit your movements.

How to train with a skipping rope - types of jumps

Simple jumps

Simple exercises are suitable for beginners - rotate the rope and bounce on your toes, trying to land on them, springing your knees. There should be 1 rotation per jump. You can also try changing your legs - jumping, alternately lifting one leg, then the other, bent at the knee.

Difficult jumps

More complex, but also more effective in terms of intensity, are compound jumps. You should do 2 jumps for each rotation, the pace of the exercises is low, and this gives you the opportunity to restore your breathing (about how to breathe correctly while playing sports). You can also perform side jumps and move to the left - on the next rotation - to the right, and then return to your original position.

Jumping back and forth means that you will jump up and forward, and on the next spin you will return back.

Jump combinations

Starting with simple jumps, you can move on to more complex ones and finish your training with them. Perform each group of jumps for several minutes in a row, trying not to take breaks.

Jumping rope for weight loss

If your main goal of training is to lose extra pounds, then you should perform the same exercises that we described above, just slightly change the technique of working them out. Be sure to alternate the direction of rotation, practice double rotation of the rope during one jump. Try to raise your knees as high as possible so that they touch your chest as much as possible. To load your back muscles while jumping, turn your closed knees first to one side, then to the other, raise your hips at right angles to your body.

Of course, if you simultaneously adhere to a healthy lifestyle and proper diet, you will be able to see the first results of training with a jump rope for weight loss in 2-3 months.

Contraindications to exercises with a skipping rope

If during training you suddenly feel a bout of nausea or feel dizzy, you should stop training immediately. Perhaps you took too intense a pace and very heavy loads, you train more often than your body has time to recover. In such a situation, it would be nice to give yourself a 7-day vacation, during which you will have a good rest, and then return to training, reviewing the frequency and duration of classes.

When training with a jump rope, there is a lot of stress on the heart, and to ensure that you do not overdo it, you need to monitor your heart rate after performing the exercises. At the end of the workout (after 5 minutes), it is necessary to take a control measurement. If the results are approximately the same, this means that it is better to reduce the load. If after 5 minutes your heart rate has returned to normal, the pace of exercise can be increased slightly. Although, for people who suffer from cardiovascular diseases, before starting such training, it would be better to consult with their doctor so as not to harm their health.

Training with a skipping rope can also cause harm to those who suffer from joint diseases (find out here why joints crack) or diseases of the spine. In your case, it is also necessary to consult a doctor.

Unfortunately, people suffering from type 2 obesity, patients with varicose veins, and those who suffer from blood pressure problems will have to find another sports equipment for exercise. Women should not exercise during menstruation or with headaches.

Today we talked about how to get in good shape by doing simple exercises with a skipping rope. We looked at what types of jump ropes there are, and which one is better to choose for each specific case, touched upon the topic of exercise technique and learned about who and why should not perform exercises with a jump rope. We hope that our publication will be useful for you, and if you have no contraindications, but have a desire to be healthy, you will definitely use such simple sports equipment for home training.

We would be interested to hear about your experience with jump rope training and your results. Were you really able to lose weight using this exercise equipment? Share with us your stories, reviews, impressions and comments.

Video about jumping rope

Injury Prevention

The stronger the bones, the harder they are to break. The more weight-lifting exercises you do throughout your life, the less likely you are to develop osteoporosis and break bones from falls.

Dr. Roberts also notes that jumping rope can prevent ankle injuries, since it is one of the most stressed areas when jumping. Due to the fact that the jump rope forces the ligaments, tendons and muscles of the ankle to work without stopping, they become stronger and are less susceptible to injury in the future in various sports or everyday activities. For the same reason, jumping rope is recommended for athletes who are getting back into shape after injuries and breaks.

Which jump rope to choose and how to do it correctly?

The correct choice of jump rope plays a big role. The inventory has three lengths - 2.4 m, 2.7 m, and 3 meters. If you are new to this sport, you are unlikely to immediately understand which jump rope is right for you. It is best to select inventory in person. Take the rope by the handles and step on the wire in the middle. Raise the rope up. It should reach the armpits - no longer and no shorter.

There are 4 types of jump ropes:

1. Regular This is the simplest jump rope that you still remember from your school days. It has plastic handles and a rubber cord. This is the best budget option for beginners who want to practice at home without overpaying for equipment. It is no worse than jump ropes with “bells and whistles” when compared in terms of efficiency and quality.
2. Fast Ideal for those who want to lose weight quickly.
3. With weights Designed for those who want not just to lose weight, but to build muscle. This jump rope has a fairly heavy cable. It is not suitable for beginners.
4. Electronic This is an innovative jump rope with a built-in counter that counts calories burned, which is convenient if you exercise regularly with a jump rope.

Burning extra calories

Jumping rope is a champion in energy intensity. At a frequency of 120 jumps per minute, the body will burn from 667 to 900 kcal per hour.

According to a 2011 study published in the journal Medicine & Science in Sports, jumping rope burns calories much faster than jogging. To reach a comparable level of energy expenditure, you will have to run very fast, bordering on sprint speed (639-946 kcal/hour). But how long will you last at this pace?

Jumping rope program for weight loss

Perform training every other day, performing the specified number of jumps. If necessary, you can pause between jumps.

More programs with a jump rope for weight loss →

Training Variability

If you have mastered standard jumping ropes, you can try more complex variations - with alternating legs (taking off with only one leg), double jumps (two turns of the rope are made in one jump) or with arms crossed.

You can also buy a heavier jump rope: it will require more intensive hand work and increase calorie consumption.

In fact, a 2011 study published in the Journal of Sports Medicine shows that jumping with a heavy rope improves endurance.

Top 3 jump rope manufacturers

1. Torneo. The brand represents every possible variety of jump ropes. One invention of the brand that can be highlighted is a jump rope with an electric counter. The approximate price of such a product is 600 rubles. The starting price for other jump ropes from the manufacturer is only 99 rubles.

1. Green Hill. The manufacturer produces high-quality Leather jump ropes with wooden handles. Another feature is the presence of special weights in the handles. The approximate cost of the jump rope is 800 rubles.

1. MONKO. The brand produces steel cable jump ropes called SPEED ROPE specifically for CrossFit. The jump rope helps you reach speeds of up to two hundred revolutions per minute. Approximate cost: 550 rubles.

Contraindications and possible harm

A jump rope is one of the safest sports equipment, however, it also has contraindications:

• diseases of the spine during an exacerbation, displacement of the vertebrae or cartilage, when there are contraindications to jumping;
• high obesity index if there is a possible risk of joint damage and excessive stress on the legs;
• vein diseases;
• hypertension and cardiac dysfunction;
• arthritis and arthrosis;
• some eye diseases.

To avoid unpleasant consequences, it is necessary to familiarize yourself with the jumping technique before starting classes. Comfortable shoes, fresh air, energetic music and enough water will make the workout as enjoyable and effective as possible.

Who shouldn't jump? Contraindications for jumping rope

Please note that jumping rope, the benefits and harms of which are not fully understood for many, is an intense type of training, so some caution is still required. So, do not start jumping with a full stomach or if you are not feeling well. In this case, jumping can only increase discomfort. It is also worth considering existing contraindications:

• Spine problems;
• Diseases of the heart and blood vessels;
• Phlebeurysm;
• Joint problems, especially knee injuries;
• Hypertension
• Women should not jump during pregnancy or during menstruation.
• Obesity of the second or more degree.