Jumping Rope – Benefits and recommendations

Jumping Rope for the Heart

Regular exercise of jumping rope reinforce the cardiovascular system and burn calories with remarkable speed.

According to a study published in the journal PLOS ONE, 10 minutes of jumping rope burn calories comparable wasted in 30 minutes jogging.

Jumping rope is a great cardio workout for weight loss and coordination. 30 minutes of jumping rope, one who weights  about 70 kg will lose an average of 600 kcal , while one who weights  about 100 kilograms would spend more than 800 kcal.

Benefits for the cardiovascular system and overall health – controls blood pressure , increases endurance, improves coordination of limbs and more power will be felt only after 2-3 weeks of regular workouts with about 150 minutes of jumping rope weekly. This time can be divided by 30 minutes per day , 5 days per week .

If 30 minutes a day is too much , the duration of training may be reduced at the expense of intensity . With sessions of 15 minutes a day to achieve the same effect as 30 minutes if the train interval basis. Experts advise compliance with the following cycle : 1 minute slow jumping, followed by 20 seconds and 10 seconds hurried as fast as possible . This cycle was repeated 10 times , followed by a break for 2-3 minutes.

Another way to increase the intensity of your workout is to complicate the element of jumping – instead of once , between the swings of the rope can be hopping twice. If this is too complicated for some beginners, there are other techniques – for each jump knees are lifted as high and close to the chest.


It Must also be considered the influence of the surface on which the sport is done . It should not be too soft, it slows the speed and jumping can cause the rope to bounce uncontrollably. Rubber flooring in gyms and halls, carpets or soft ground – all are unsuitable for jumping rope . Asphalt and concrete , on the other hand, are too hard – the mechanical stress of landing or unintentionally inevitable crash on its feet too hard earth loaded and worn joints.

The most suitable surfaces for jumping rope are wooden floors, pavements playground and running track at the stadium. They take part by virtue of the landing and provide optimum stability.

Before jumping rope is absolutely essential to warm up for at least 4-5 minutes , and always begins with a few minutes slowly jumping.

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