Did you know that 15-20 minutes of jumping rope is equivalent to an hour of running? And if we jump rope regularly, then, of course, we become:
- slimmer
- more athletic
- more resilient,
- and even more fun.
Especially if you know how to do it correctly, the jump rope is a very simple and affordable tool. Absolutely anyone can afford it. And we can also study with this anywhere, even at home.
Benefits of Jump Rope Trainers
And what happens if you jump rope every day? What changes will happen?
Of course, the changes will be amazing. This article will analyze the jump rope and what it will give our body if we engage with it regularly.
So, of course, jump rope is a more intense type of activity than jogging. An order of magnitude more also burns calories. Therefore, there is no need to jump on a rope, for example, for an hour. 15-20 minutes is enough, or a maximum of 30 minutes. If you do at least 5 minutes, but this will already be good every day, this is something.
1. Endurance
The first effect that you will feel from the jump rope is, of course, endurance. And if, at the very beginning, 50 jumps were hard for you. And you already wanted to rest after 2 minutes. Then after just a couple of weeks of training, you may discover that even 1000 jumps over a rope are not such a problem. And some people in a month already quietly jump on 3000-5000 jumps in one session. I, of course, do not urge you to force everything in its own time. And if you have not played sports before, then, of course, you do not need to rush off the bat. But with a competent constant approach, a jump rope for endurance is certainly what you need.
2. Weight Loss
The following effect is weight loss. As we already know, the calorie consumption of jump rope is higher than that of running. Therefore, it is not surprising that you will lose 2-3 kg of excess weight after a month of jumping rope. And also well reduce the waist volume by a few centimeters.
3. Musculature
The next point is the musculature. And I must say that the jump rope is just amazing to develop our calf muscles. Probably, no other sport has such an effect on the calves as a jump rope. And the calf muscles, of course, very well emphasize the muscularity and aesthetics of our legs. Reasons and this is true for both women and men. But it’s not just the calves that work. Of course, both thighs and buttocks work. So, all in all, we’re going to pull up our legs well.
But in addition to this, a large number of stabilizer muscles are also involved. Even the most rectus abdominal muscle (the famous abs) works while jump rope jumps as a stabilizer to keep our body upright. So do the hands to hold the rope itself. That is the muscles of the forearms, shoulder, and deltoid work. But the back muscles, too, of course, all this design perfectly stabilizes and works. In general, the ideal option, and we will lose fat and tighten the muscles.
4. Cardiovascular System
The next point is the cardiovascular system. Of course, like any physical activity, the jump rope will heal our cardiovascular system. But there is one thing, but rather even 2. suppose we do sports to improve our heart and blood vessels. It is not recommended to go to the anaerobic threshold for a long time.
What is that? Everyone has it individually, but there is such an averaged general formula. It is 220 minus – age x by 0.8. It is the approximate heart rate at which we go to the so-called anaerobic threshold. Of course, this is a very approximate formula to determine exactly when we go into the anaerobic threshold. There are more sophisticated test systems. When we connect a mask that captures our oxygen and analyzes it, but I think no one will bother with such things. Therefore, you can focus either on the pulse so that it is not higher than 150 and on personal feelings. That is, approximately when we can no longer speak typically smoothly and suffocate because the breath works very actively. It is also a sign that we have gone into the anaerobic threshold.
Focus on your BPM during any Cardio
So that’s what I’m all about. since jump rope is a more intense exercise than running. Then leave the anaerobic threshold (that is, lift the pulse to the heights). It’s also much easier. Therefore, make sure that your heart rate does not rise by 150 or higher for more than 2-3 minutes. Here is raised to 150 slow down to reduce the pulse. These are the so-called tactics of ragged running or interval training, as they say.
For the heart, it is best not to be in anaerobic mode for a long time.
And one more nuance is also related to the jump rope. After all, there are different jumping techniques:
- you can jump standardly with two legs at the same time
- And you can jump as if running on the spot. That is, we move our legs.
So, it is much more useful for the heart if we go through the legs in turn. that is as if we are running on the spot. Because if we jump clearly on our toes, we jump on both feet at the same time. That creates a harmful mechanical effect on the heart. Which is not very useful for him. so it’s worth considering.
5. Improved Coordination
The next point is to improve coordination. I must say that it is no accident that boxers regularly jump rope. Because for a boxer, coordination is just the key to his success in the ring. As boxing coaches also say: “a boxer does not win with his hands a boxer wins with his feet.” Because a fighter must:
- move around the ring effectively
- navigate well in space
- have an amazing reaction
- and coordination
That is why the jump rope is a great technique.
Even if you paid attention to boxers very often shift from one foot to the other. They do not stand as idols exactly (well, some, of course, do). But as a rule, their legs are mobile. It’s like jumping rope.
It is also a significant technical point. Because this condition helps to keep our muscles and nervous system in good shape. that is, it will be much easier to dash, jump back sharply, or on the contrary, make a sharp attack.
So that’s what I’m all about. This movement is when we jump at the tips of our feet that will improve our coordination. It is very useful for us in many sports.
6. Contraindications
Well, are there any contraindications? Yes, they are. Jump rope is not recommended for people with:
- diseases of the spine
- varicose veins on the legs
Of course, a jump rope will be a good prevention of these things. But it is prevention when we are still healthy. But if these problems already exist, then the jump rope does not cure them and may even aggravate them. Of course, the jump rope is not suitable for pregnant women here. I think everything is clear.
And we should also say about people with excess weight. That’s if you have two, three, four, five extra pounds. then this is not a contraindication. But if you are significantly overweight. Then the jump rope is not your choice. People with much excess weight even run, too. It is impossible. because there is too much load on the:
- ankle
- knee
- hip joints
It’s the same with a jump rope. Joints can get sick if you are very overweight, especially if you have not done any sports before.
Conclusion
In general, the jump rope is a very simple, affordable projectile that will help us be healthy, fit, and always cheerful.
By the way, friends, do you jump rope? Maybe you even have some record? or have you never jumped and don’t even know how to do it?
Tell us in the comments; it will be interesting.