Jump Rope Training Part II

A short and simple guide on the basic skills of jump rope training.
You will also find information on the use of skipping rope in different workout routines and it's variations.

Rope Jump Training

Continued from the first part.
Jump Rope Variations
They differ mainly in the intensity, i.e. number revolutions per minute.
For example jumping with 200 rpm is considered an anaerobic cardio activity that increases heart rate to 85-95% of the maximum.

• Low-intensity 60-100 rpm .
• Average intensity 101-159
• High Intensity 160-199
• Competition level intensity 200-300

Jump Rope Techniques

There are different jumping steps.There are twelve classic steps. Here I will cover the two basic steps needed for beginners.

Basic step

• The body is upright , the jumping is done with both feet at the same time, about 2-3 cm off the ground, just enough for the rope to be able to pass through.

Jogging step

• It allows for a faster rotation. Resembles running in place.While one leg steps and jumps, the second one is already in the air.The jumps are done from one leg at a time with a faster pace.

Applications

As part of a complex workout routine

• Weight Loss: can be used as a light warm-up, as a cardio workout and as post workout cardio;
• Recomposition workout routines: Can be used as a warm-up and as an addition to post workout cardio.

As a stand-alone exercise
aerobic:

• Beginners - introductory cardio part (10 minutes) in a mixed cardio program
• Advanced  - moderate to high intensity cardio routine (20 minutes) + low intensity jump rope (10 min) or another low intensity cardio (inclined fast walk, stationary bike)

Anaerobic and aerobic- anaerobic :

• Explosive power in the hamstrings and calves - a number of short 2-3 minute sets of high intensity jumping at the end of an upper body workout
• Explosive power in the hamstrings and calves - 10 minutes warm-up with low intensity jump rope and a number of short (2-3 minute) sets of high intensity at the beginning of a hamstrings and calves workout.

I want to jump! How should I start?

Start by training the basic and jogging steps in short sets, until you learn how to synchronize the movement the whole movement. The basic step is the easiest of all. When you can do five minute sets of the basic step, incorporate short sets of the jogging step and go back to the basic step when you get tired.

Try to practice 5-10 minutes of jump rope at once or twice in the first four weeks.At the beginning technique and frequency are the most important factors. Speed ​​and volume of training will come with the improvement of the first two. It is better to spend a little time jumping every day than jumping once a week for three hours straight.The latter would actually be unhealthy.

Once you can jump for 10 minutes without stopping at with 140-180 rotations per minute, you'll be ready for an advanced routine.
Good luck!

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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!

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