Are you planning to start a jumping rope exercise? If yes, then you might be a beginner who is learning to jump rope or skipping. Worry no more. This easy-to-follow guide on the jumping rope for beginners will help you understand all the basics of jumping rope and make you a pro-level jump roper within a few months.
What makes Jumping Rope an Ideal Exercise?
The ease of excess makes jumping an ideal exercise. The entire equipment is available for less than $20. It easily fits into your briefcase, can be used by the entire family, and significantly improves your cardiovascular health. Using it for 15-20 minutes burns off way more calories than you can even think of. These factors add up to make jumping rope an ideal exercise to add to your daily routine.
Why Jumping Rope is Vital? 5 Unique Benefits of Jumping Rope
The first thing that comes to your mind is that why should you jump rope? What are the benefits associated with jumping rope exercise? So, before diving into the fundamentals of jumping rope, let’s explore some of the benefits of jumping rope that will help you find out why you should jump rope and will encourage you to include this cardio exercise in your daily routine.
1. Improves Cardiovascular Health
The cardiovascular system is a kind of motor for our bodies. The more we take care of it, the more we can combat heart and lung diseases. Jumping Rope is incredibly beneficial for the health of your heart.
If you are new to skipping, you will be surprised to experience how out of breath you get when you try skipping for the first time. Don’t allow this to deter you; instead, take your time. This exercise is considered the best cardio exercise because it helps in increasing heart rate. Skipping also reduces the risk of heart disease and stroke.
2. Jumping Rope is Efficient and Easy Accessible
Jumping rope is the most effective and most accessible cardio exercise. Research claims that you can burn more than 1000 calories per hour jumping rope. Skipping also helps in improving endurance and athleticism regardless of you are a beginner or an advanced jumper.
3. Helps in Weight Loss
Jumping rope, if added to a healthy diet, aids in weight loss. Jumping rope involves your calves, quads, hamstrings, rear deltoids, and abdominals and hence, plat a vital role in improving your overall health and managing weight.
4. Boosts Athleticism
Jumping rope is a versatile exercise that improves your coordination, helps in accelerating and decelerating loads, improves mental alertness and enhances focus, and comes up with plenty of other health benefits. Owing to these unique health benefits, jumping rope is considered an integral part of boxing training because boxing demands that the player is in his best physical form.
5. Improves Stamina
Another significant advantage of jumping rope is that it helps in increasing stamina and getting rid of fatigue. When you work continuously, you experience tiredness and lose stamina. That’s where skipping comes into play—continuous sessions of skipping increase your stamina and get rid of fatigue.
Choosing the Best Jumping Rope
Choosing the best jumping rope can be overwhelming. With so many options and varieties available in the market, you may experience difficulty selecting the best rope for your exercise session. Let’s find out how you can choose an ideal jumping rope for your perfect skipping sessions.
There are certain types of jumping ropes among which you can choose the best one for yourself depending on your requirements.
Speed ropes are the most common types of jump ropes. These ropes are lightweight, making moves like double under easier for you. Also, these lightweight ropes are considered best for weight loss.
Usually, these ropes come with a wire, but you’ll also find some versions with plastic covering, making the rope even lighter. The drawback with this wire is that if you hit yourself, it may lead to intense pain.
Weighted ropes are perfect for more advanced jumpers. These ropes usually range from one-pound rope to six-pound rope. You might be wondering why the additional weight? Let’s find out.
When extra weight is added to a jumping rope, the upper body gets a more intense workout. Furthermore, weighted ropes add greater resistance to your movement, giving you a feel of where your rope is at all times. Weighted ropes also challenge your strength and endurance. Furthermore, weighted ropes allow you to time your jumps better and improve consistency.
If you are a beginner, you can skip the weighted rope and consider buying it later when you master jumping rope.
Jumping Rope Length
Another problem that beginners experience is choosing the length of the jumping rope. They mostly choose a rope length that is not ideal for their body, making their learning experience frustrating.
The rope size you choose greatly depends on your jumping style and ability. Generally, longer-sized ropes are preferred for beginners or freestylers, while shorter ropes are best for advanced ropers.
The following table will help you identify the optimal rope size depending on your requirements.
|Length of Rope||User Height|
|4’ to 4’9”||7ft|
|4’10 to 5’3”||8ft|
|5’4” to 5’11”||9ft|
|6’ to 6’4”||10ft|
Where Should I Jump Rope?
The cool thing about jumping rope is that you can jump anywhere provided you have space to maneuver. All you need is a 4 x 6 ft. area and about 10 inches of space above your head.
Generally, you can jump on all types of flat surfaces but be mindful that repetitive jumping can negatively affect your joints and lead to injuries.
Jumping on a mat puts less stress on your joints and reduces your chances of injury. The surfaces considered ideal for jumping include; wood floor, short turf/grass, and rubber-coated surfaces.
Which Shoes Should You Wear while Skipping?
While choosing the shoes, you should select some specific types of shoes that are good at shock absorption. There is no need to go for specific running shoes because you will be coming up and down on your toes.
At the same time, don’t jump barefoot either because the rope hitting unprotected toes will create a mess.
How to Jump?
Apart from being easily accessible, jumping rope is a super-easy exercise. However, it demands coordination. That’s why you should first practice foot and arm movements separately.
The Jumping Rope Exercise Method
- Grab the handles of the rope in one hand and swing it to develop a feel for rhythm.
- Without using the rope, start jumping.
- Finally, combine both the activities.
We hope this guide helped you discover some meaningful information regarding jumping rope and motivated you to include this healthy activity in your daily routine. Having understood the benefits associate with jumping rope, we encourage you to develop a habit of doing this exercise daily. You will be surprised to explore its majestic health benefits within a few months.