Jump Rope Training

Have you ever wondered why so few people in the gym choose to rope jump instead of the boring treadmill?
The reason isn't that the machines are more effective, the actual reason lies in the reluctance of the trainees to learn the proper rope jumping technique.

Well, according to some medical studies, it appears that in addition to fat loss, rope jumping also brings
some important benefits in the long run. Jumping rope improves the function of the vestibular system and reduces stress! So why don't we jump rope?

Rope Jumping

The jumping itself is a complex movement, in the course of which all muscle groups of the legs, and most muscle groups in the arms and torso are engaged.Prolonged jumping enhances activity of the central and peripheral nervous system, because it is necessary to constantly maintain balance in a rapidly changing environment.If not overdone, this stress leaves a positive impact on the muscles, the cardiovascular system, the blood flow to the internal organs and the nervous system.

Rope jumping is a moderate to high intensity cardio activity.The important thing here is that the more advanced one gets, the easier it becomes, if done with the same number of rotations per minute, in other words the intensity decreases over time. For beginners, however even 60 jumps per minute(minimum rope jumping speed) could prove to be an intense workout.

Fitness benefits

• Increases the anaerobic and aerobic capacity of energy expenditure per minute( ie increases the amount of energy you can exude in a minute)
• Enhances the explosive power of the lower limbs
• Improve coordination
• Improves the ability to balance the body by improving the function of the vestibular system
• Increases agility
• Increases the average speed of running
• Improves sprint performance
• Burns more calories per minute in all exercises(for experienced jumpers), which improves weight loss

Can everyone jump rope?

Jumping rope is suitable for all healthy people under the age of 55 years with body fat under 35%. People that fall into that category should jump rope from two to four times a week, 5 minute intervals and should aim to reach 10 minute intervals without rest at a low intensity (50% maximum heart rate)

Older athletes should undergo a longer routine of gradually alternating cardio activities to prepare their hearts for the stress. This is necessary since if one is inexperienced in cardio exercises one wouldn't be able to differentiate a safe pulse from a dangerous one, and that is risky when dealing with obese and/or older people.

• Rope jumping is not recommended for people with vestibular, cardiovascular and respiratory problems. 
• Not recommended for people with injuries in the ankle and/or knee.
• Not recommended for flat footed people.

Did you know?
A 70 kg man, rope jumping with 120 revolutions per minute burns 13 kcal / minute ?
It's a pace that everyone that has mastered basic jumping skills can maintain with ease.

Part II in which I will cover the different variations and techniques of Jump Rope Training is coming soon!