Why you should include jumping rope in your workouts

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Jumping rope is an excellent exercise that can act as an alternative to running and has great potential for athletes of all levels and profiles.

The debate about the pros and cons, the benefits and dangers of running is gradually subsiding: it already has a lot of supporters and active defenders. But at the same time, there are a number of obstacles in order to fully run on a regular basis: weather conditions, high cost of treadmills, health restrictions, and the like. An alternative to running is a jump rope. Despite the fact that jumping rope is not so popular among supporters of sports and a healthy lifestyle, this exercise, like running, is fraught with many opportunities.

Jump rope or running?

We talk about jumping rope as an alternative to running, presenting in defense of the former such arguments as the availability of a projectile, its low cost, independence from weather conditions and compactness. Jumping rope burns several times more calories than running in the same period of time. Of course, it all depends on the pace and intensity of the exercise, but you can't argue with the effectiveness of the rope: 10 minutes of jumping at a comfortable pace for an athlete can replace 30-40 minutes of running and burn from 10 to 18 kcal per minute, while the same indicator for jogging is approximately 13 kcal / min.

Jumping rope uses more muscles. Due to the rotation of the cord, not only the muscles of the legs work, but also the muscles of the body, biceps, triceps, the muscles of the press receive the load. Special jump ropes with a weighted rope will help to increase the efficiency of jumps.

Among other things, rope exercises develop coordination and dexterity, increase explosive strength, burn subcutaneous fat, strengthen bone tissue, and significantly develop the cardiovascular system (especially in the training mode for more than 10 minutes in a row).

In the hands of an untrained person, a jump rope may not be more effective than jogging. However, after a small amount of training and with the athlete's ability to maintain a serious pace, jumps still surpass the torment on a treadmill in efficiency.

Jump rope in the hands of a professional

When it comes to jumping rope to burn calories, everything is more or less clear and even a little boring. Much more interesting is how the rope is used by professional athletes and what it turns into in their hands. Basketball players, athletes, boxers, crossfitters, skaters, volleyball players and swimmers jump over the rope.

Boxing

Roy Jones, Lennox Lewis, Mike Tyson, Mohammed Ali - this is not a complete list of those boxers who paid much attention to jumping rope in their training. They jumped for 10 to 30 minutes each workout, with occasional breaks of one minute or no breaks at all. Someone jumped at a constant speed, while others preferred to constantly increase it.

Boxers use all the variety of jumping rope in their training, never neglecting this exercise. This develops the leg muscles and, unlike running, improves coordination. Jumping rope helps to develop your own rhythm of work in the ring, to increase striking power. What's more, it's a great endurance workout.

Basketball

Basketball players use jumping rope to increase the height of the jump. It is with this exercise that they strengthen the calf and soleus muscles. They jump for 15–20 minutes a day, gradually increasing this time to half an hour. When jumping, to achieve maximum results, keep the ankles as close to each other as possible. It is believed that the result is achieved after 2-4 weeks of regular exercise.

Skating

For skaters, the rope is included in the sets of exercises for general physical fitness (GPP). Jumping rope develops endurance, trains breathing.

Swimming

The jump rope is part of a set of exercises aimed at increasing strength and speed. Jumping is performed at an increasing, limiting, near-limiting pace.

Crossfit

Jumping rope is one of the basic exercises in CrossFit. The important thing here is to do as many reps as possible in the shortest amount of time. This is why CrossFitters often strive to master double jumping rope.

Jumping rope exercises will help you to get in great physical shape, spending less time on training than we used to spend on them. A great opportunity to increase the productivity of your classes.