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 for weight loss - how to jump correctly

You should start by warming up. The preparation will be a joint warm-up of the whole body. It is important to carry it out slowly and thoroughly, paying attention to each joint, from the neck to the hands and feet.

Under no circumstances should you neglect warming up - this can lead to sprains and injuries.

The jumping technique is simple, but it also needs to be described in detail. Since proper execution will allow you to exercise longer, delaying the onset of fatigue:

• landing is carried out on the toes, and not on the entire foot, springy soft movements should not cause discomfort, if there is discomfort, it means you are doing something wrong;
• legs slightly bent at the knees, spine position neutral;
• do not start at a high pace, the intensity of the workout increases gradually;
• twist the projectile only with your wrists, elbows motionless and pressed to the body;
• You should maintain a stable breathing rhythm, exhale through your mouth and inhale through your nose.

If difficulties or inconvenience arise at the initial stages of training, or painful or stiff sensations are noted in the muscles or joints, the best solution would be to consult a specialist. Our clinic employs qualified nutritionists, psychologists and doctors from other fields who will analyze your health status in detail and recommend optimal exercise for safe weight loss.

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.

How much and how should you jump rope to lose weight?

The result does not become noticeable immediately. This depends on activity, regularity of exercise, as well as on numerous individual characteristics - physical fitness, weight, endurance, metabolic rate, age. If you exercise systematically, while observing the correct drinking regime and following the principles of a rational, balanced diet, then on average you will be able to lose a kilogram per week. The improvements will become visible to you in 20-30 days, and to others - after 2 months.

How many days to jump rope to noticeably lose weight, and when will jumping help bring benefits - this is a difficult question to answer unequivocally. If you want more rapid changes towards slimness, you will have to skip every other day. In this mode, an improvement in muscle relief and a decrease in body volume can be observed after the first week. But if this does not happen, remain optimistic, do not violate the schedule. Regularity is the most important condition for achieving sustainable results, which will not happen if you conduct classes haphazardly, less than once every 4 days.

Comment from the clinic's nutritionist:

If you are not used to physical activity, you do not need to do full training in the first week. Unusual prolonged muscle work leads to delayed pain syndrome. This unpleasant phenomenon can interfere with plans to exercise regularly, which means fat burning will slow down. Follow the recommendations of our specialists, and weight loss will occur in the optimal time frame, completely safe for health and with comfort.

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?

Is it possible to lose weight quickly with a jump rope and how?

Jumping contributes to a large expenditure of energy, such training is equated to running, but you don’t need a lot of free space for exercise, and in some cases you don’t even have to leave the house. Doing 100 jumping jacks burns 10 calories. In 15 minutes of active skipping you will spend about 200 calories. The load is gradually increased; in the second month you should jump for 40-45 minutes - this equates to a loss of 600 calories.

In a month, without overwork and willpower, you can get rid of 5-7 kilograms of fat. This pace is optimal for the result to remain stable, and in addition, a gradual decrease in body weight will not lead to health problems. But you must understand that jumping alone, without changing your usual diet and lifestyle, will not bring a similar effect. These rates will be relevant for those who are serious about losing weight and have used the services of a nutrition specialist. In our clinic you can undergo a free consultation, during which your current lifestyle, your eating habits, psychological state will be analyzed, and, based on your needs, a personal weight loss program will be drawn up.

Comment from the clinic's nutritionist:

The presented table shows how much you need to jump rope during each workout to lose weight and how often you should do the exercises. The circuit is quite intense, with dynamic loads being offered almost daily. This also means that your drinking regime should be reconsidered. Drink 1.5-2 liters of clean water to replenish the body's moisture lost through sweat. It is important for both health and fat burning, since its deficiency slows down metabolism. Please note that you need to jump, landing only on your toes, pressing your elbows to your body, with a straight back. Do not rush to increase the load to increase the effect after the first visible successes - such indicators will be enough to maintain a slim and fit figure.

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.

Jumping exercises for weight loss - how to choose

For the convenience and effectiveness of classes, you need to purchase the right equipment.

Dimensions

For short people (150-165 cm), a jump rope 2.5 m long is suitable; taller people (170 cm or more) should choose a product from 2.7 meters. For those whose height exceeds 180 cm - 3.1 m.

Features of the cord

The product should not be very heavy and bulky, especially if it is intended for a beginner. Models are produced from rubber, PVC or nylon - such materials are characterized by lightness, wear resistance, and are not traumatic. Therefore, they should be preferred to heavier analogues - made of rubberized steel cable or leather.

The weighted product is used by experienced athletes who are not afraid of increasing loads, have good control over the course of the cord, and regulate the speed of jumps. Beginners will quickly get tired of using a heavy rope, so it’s better to stick with a lighter version.

Handle configuration

The most comfortable models are equipped with handles, the manufacture of which takes into account anatomical features. It is also important that the material is non-slip and pleasant to the touch. A projectile with heavy handles is suitable for those who want to create additional stress on their arms and shoulders. But if you are just starting to master skipping, it is recommended to prefer light equipment. Prefer one that has a calorie counter. This way you can navigate details such as the duration and activity of each activity.

Why is jumping rope useful?

An easy-to-use home exercise machine can not only save you money and time that could be spent on traveling to the gym, but also have a positive effect on your health. During exercise with this simple apparatus, normalization of intestinal function is observed, breathing training occurs, no worse than during running, and even heart function improves. Such exercises have a great effect on the cardiovascular system. Jumping rope is also useful as a preventive measure against varicose veins.

Training with a jump rope for at least a month can make the body more flexible, get rid of orange peel and excess fat. Among other things, endorphins are released during such sports activity - this is the key to a good mood.

Who shouldn't jump

Jumping should be postponed for a while or even canceled completely for people with a heart condition that cannot easily withstand increased physical activity.

In addition, since jumping rope focuses the entire load on the feet (toes) and calves, any diseases with this localization will be a contraindication. For example, an “ingrown toenail” will temporarily prevent you from jumping, as painful sensations will interfere.

Inflammatory processes of a local and generalized nature are also a contraindication. Firstly, you will feel pain from every jump (after all, there is a slight shaking). Secondly (especially in the presence of elevated temperature), the load on the heart increases. It is much harder for the body to exercise in a painful state than in a healthy state. Therefore, train only when you feel well and give yourself rest.

https://www.youtube.com/watch?v=GpqZyeo-aNA

How many calories does jumping rope burn?

If you are interested in whether jumping rope helps you lose weight, then you only need to provide the average calorie consumption figures. For example, with a weight of 60 kg, an average of 750 kcal is consumed in one hour of exercise. The figure largely depends on the speed and number of repetitions, and the initial weight. There is one immutable rule: the more jumps performed per minute, the greater the calorie consumption.

More accurate information according to your parameters can be found in the table of energy consumption. It is based on the average number of jumps per minute – 120-150.

Types of jumps

Depending on the goal, you can perform different types of jumps: standard, high, single, alternate or double. You just need to remember the correct technique. While jumping, your back should remain straight, your abdominal muscles tense, and your arms at hip level. The ideal jump height is no more than 4 cm, and you need to land softly on the balls of your feet.

1. The standard and most popular exercise is single jumps. Even a beginner can do them. The arms should be slightly bent and slightly above hip level, the knees should also bend before the jump and straighten during it. During one swing of the jump rope you need to make 1 jump.
2. The high knee raise exercise allows you to quickly remove belly fat and pump up your abdominal muscles. When jumping, you need to raise one knee to hip level, trying to reach higher.
3. Single jumps must be taught to do before proceeding to more difficult elements. The ideal performance of this type is characterized by a pace of 100 times without much effort. In addition, it is recommended to learn how to perform high single jumps, using your feet and calves.
4. Jumps with alternating legs. To perform this exercise, you need to lift off the floor while jumping, first one leg, and then the other. With the second swing of the cord, the leg is replaced by the opposite one.
5. When performing the figure eight element, only the torso and arms work. Starting position – standing, feet shoulder-width apart. You need to take the jump rope in your hands, then make a movement in the air that resembles the number 8, from the right shoulder to the left hip. Repeat for 3-5 minutes, moving in both directions. The legs should not leave the floor or work together with the arms.
6. It is impossible to hop on one leg for a long time due to the high load on the ankle. The ideal execution time is no more than 30 seconds on each leg without rest or 20 times of unfunny movements.
7. Jumps with alternating changes of legs are performed with a straight back; each jump should be changed to the opposite leg. Perform for at least 3 minutes.
8. Jumping with a pelvic rotation is an excellent workout for the abdominal and leg muscles. With each movement, the position of the hips changes: first to the left, then to the right.
9. The double jump is the most difficult element of skipping. It is required that during the jump you should make two turns at once with the jump rope. In terms of intensity, such jumps are equivalent to fast running. When performing, you need to jump high enough to make 2 revolutions.
10. Doing exercises with straight legs is not recommended. Jumping with your knees straight creates too much pressure on the joint, which often causes injury.
11. Side jumping helps develop coordination and speed. They are performed with a slight shift to the side while swinging the rope. Jumping back and forth is performed in a similar manner.
12. “High” jumps have a positive effect on the muscles of the buttocks and thighs, for example, the quadriceps. In this case, you need to jump carefully, watching the landing and placing your feet.

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.

Health and Figure Benefits

In many TV shows about sports, it is easy to notice exercises with a skipping rope. This machine is the most affordable cardio workout. Besides this, it has many more advantages.

1. You can easily purchase a jump rope at any sports store, and it is inexpensive compared to a gym membership.
2. Another plus is that it’s a place to train, because you can work out at home or in the park, you don’t have to visit a fitness club. This will save time, which is better spent with health benefits.
3. There is no need to study difficult elements. As a rule, every person is familiar with jumping rope; for training, it is enough to be able to jump.
4. A compact projectile that will not take up much space in your bag. Unlike a treadmill or stepper, a jump rope can be easily hidden in a closet when not needed. You can also take it with you on trips or on walks for outdoor activities.

On top of that, jumping rope is fun. You can combine training with children's play by inviting your child to jump together or arrange a competition at home. This method helps not only to keep children occupied for a while, but also to spend time with health and family benefits.

The best jump rope workout

The training consists of three blocks. You will perform various jumps, then rest for two minutes and move on to the next block. Follow the instructions.

Block 1

1. Jumping in place

Repeats: 60 sec
With each rotation of the rope, hop on both legs, moving the rope forward (the most basic jump).

1. From side to side

Repeats: 60 sec

While spinning the rope, jump slightly to the left. Then, in the next rotation - to the right. Get the rhythm.

1. Jumping back

Repeats: 60 sec

Rotate the rope backwards on each jump.

1. Jumping on the left leg

Repeats: 60 sec

Jump on one leg, landing softly.

1. Jumping on the right leg

Repeats: 60 sec

Jump on the other leg.

Block 2

1. Jumping in place

Duration: 60 sec.

1. Alternate jumps

Duration: 60 sec.

Jump from one leg to the other, back and forth.

1. Jumping with crossed legs

Duration: 60 sec.

Cross your legs on every jump. Change the leg that comes forward.

1. Jumping on the left leg

Duration: 60 sec

1. Jumping on the right leg

Duration: 60 sec

Block 3

1. Jumping in place

Duration: 60 sec.

1. Double Jump

Duration: 30 sec.

Jump enough to rotate the rope twice for each jump. If you can't do it smoothly, practice for 30 seconds - it doesn't matter how many times you fail.

1. Jumping back

Duration: 60 sec

1. Double Jump

Duration: 30 sec.

How to choose a jump rope

The main criterion for choosing such a simulator is its length. It must be selected in strict accordance with the person’s height. A correctly chosen jump rope will allow you to achieve the maximum possible load. To determine the length, you need to fold the product in half and apply the handles to your armpits. Ideally, the rope should touch the floor, but not lie on it. In proportion to height, the appropriate length is usually:

• 210 cm for height up to 152 cm;
• 250 cm for height 152-167 cm;
• 280 cm for height 168-183 cm;
• 310 cm for height above 184 cm.

Among the varieties of jump ropes are:

1. Simple - the cheapest option, can be presented in different types of material (rubber, plastic, rope, leather, etc.);
2. High-speed - high intensity and frequency of rotation makes the load maximum, this option is great for those who want to lose extra pounds;
3. Weighted – characterized by increased weight, used more often by boxers in preparation for competitions;
4. With a built-in counter - also a good option for weight loss training:

• calorie counter
• jump count counter.

Regarding the type of jump rope, to begin with it is better to choose a simple one, but made of good material (for example, rubber or weighted plastic), so that rotation is achieved easily, but the load is not as intense as in the high-speed version. In the future, you can give preference to more professional and expensive varieties.

Warm up before class

A simple warm-up before starting class will help prevent injury or muscle strain. It is recommended to jog for 5 minutes, and then jump in place without using a jump rope. You also need to warm up your hands by stretching your elbow joints and shoulders. To do this, make several rotational movements in each direction with your hands, elbows and shoulders. Another simple exercise is hand scissors, gradually moving from a slow pace to a fast one. You can also stretch using a jump rope.

1. In a lying position, you need to put the sports equipment on one of your feet, lift it and lightly pull the cord for 10-20 seconds. In this case, the leg should be straight. The same exercise must be done with the other leg, repeat 10 times.
2. To warm up your shoulders, you need to fold the jump rope 4 times, take it by the handles and make movements reminiscent of rowing. Repeat the element up to 20 times.
3. A simple exercise performed while lying on your stomach will help prepare your quadriceps for stress. Place a jump rope on one foot, grab it firmly by the handles and gently pull it away from you. It is necessary to achieve a feeling of tension in the buttocks and lower legs. Perform 10 times on each leg.

Reviews about training with a jump rope

The use of this exercise machine has won many positive reviews among people struggling with excess weight. Many note the effectiveness of this method of losing weight. The results of use, of course, differ, because everyone uses a jump rope differently depending on the degree of their training and the time of training.

Negative reviews come mainly from people who hoped for quick results without following additional rules and recommendations (diet adjustments, regularity, etc.). It’s worth warning right away that no amount of exercise will make your figure more beautiful if you don’t take care of proper nutrition. By excluding at least the most harmful products, the result will not keep you waiting long.

Such an effective and affordable means of losing weight as a jump rope really deserves attention. It will help in a short time not only to lose weight, but also to tighten the body in general, make the body more resilient and resistant to various diseases.