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.
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!
