Would you like to enrich your training routine with skipping rope? This is a good idea because with the skipping rope sport you not only burn a lot of calories, but you can also optimize your strength and endurance. But how long should a jumping session last and what about breaks? Today we'll tell you how you can get the most out of your jump rope workout with good time management.

 

Jumping duration: Your fitness level is crucial

 

The fitness skipping rope is becoming increasingly popular because it is an excellent training tool for challenging the body in a short period of time. How quickly each individual reaches their limits varies greatly. Similar to other sports, it is important that you take your fitness level into account when designing your training plan. Are you physically fit and do you exercise regularly? Then you can be more ambitious with a skipping rope for adults. If you are rather untrained and would like to use jumping rope as an opportunity to... Body change To achieve this, for example to lose weight or build muscle, you should take it slower. Of course, your fitness goals also play a role - for big changes you generally have to train more intensively. The good news: With a skipping rope you can not only train in a very varied way, but you can also decide every day how short or long your body should work. From the first jump, you use a large part of your muscles and actively burn calories.

 

Do you want to lose weight? Your jumping duration

 

Burning fat with skipping rope is an excellent idea. Hardly any other training addresses your entire body structure like jumping rope. This is also reflected in the calorie balance. Let's first look at a comparison (jumping rope vs. jogging). If you jog for 30 minutes, around 350 calories will melt in your body. Not bad, but with a skipping rope it's even better: you burn a total of 500 calories in the same time. This good effect is achieved because your heart rate increases when you jump. This automatically boosts your metabolism and your fat burning at the same time. Exactly how many calories you burn depends on how intense your training is and what your starting weight is.

But how long do you have to train to lose weight with the jump rope?

• Beginners: 5-10 minutes (per training session)
• Advanced: 30 minutes (per training session)

Our tip: No matter whether you want to lose weight, build muscle or work on your endurance - check your fitness level regularly. This can be done easily by jumping for a few minutes longer, increasing the intensity of your exercises or taking fewer breaks. With the additional knowledge, you can make your training plan more ambitious little by little.

 

 

Do you want to build muscle? Your jumping duration

 

What's particularly fascinating is how many muscles you can target with a skipping rope. The glutes, the leg muscles and the muscles in your stomach or upper body are challenged with every jump. There is no one-size-fits-all answer to when you will feel your muscles getting stronger. However, many of our customers report that they notice significant differences after 4-8 weeks. The decisive advantage of skipping rope sports over many other sports is that you use a variety of muscles with just one exercise. Your entire muscle core, which extends from your shoulders to your feet, has to work for you when jumping rope.

 

But how long do you have to jump to train your muscles?

• Beginners: 5-10 minutes (per training session)
• Advanced: 30 minutes (per training session)

 

Our tip: With breaks you give your body the rest it needs, especially at the beginning. As a beginner, you can rest for a minute after every minute of jumping. If you have been jumping for several weeks, you can increase the non-stop jumping duration to two minutes. Well-trained jumpers fill the breaks with additional movement exercises such as push-ups or crunches.

 

Do you want to increase your endurance? Your jumping duration

 

Studies have repeatedly shown that endurance sports are good for the cardiovascular system. For example, researchers at the University of Oxford selected 90,211 participants who were between 40 and 69 years old for their study. The scientists monitored the health of the test subjects over an average of five years. In the end, it was found that the risk of cardiovascular disease was lowest for those who were very active. In this context, very active meant an average of 50 minutes of high-intensity activity per week.[1] Ready for another study? Here the researchers compared the fitness performance that can be achieved by jogging and jumping rope. The result: 10 minutes of rope jumping had just as positive an impact on fitness as 30 minutes of jogging.[2]

But how long should your jumping duration be to gain endurance?

• Beginners: 5 minutes (per training session)
• Advanced: 10 minutes (per training session)

 

Good to know!

As already mentioned, the Oxford study provides evidence that 50 minutes of activity is recommended for a healthy cardiovascular system. At the same time, in another study, a 10-minute workout shows great promise for increasing endurance. These study results support the recommendation that we give to our customers. We advise experienced athletes to train up to five times a week. At 10 minutes we get exactly the recommended duration of 50 minutes per week.

 

Buy skipping rope: Cardio skipping rope, Hiit skipping rope and co.

 

When you get involved with skipping rope sports, you quickly come across many different products. To ensure that your HIIT workout exercises and other training components are as successful as possible, you should pay attention to quality. We at EverJump have reinvented the skipping rope - with lots of innovation and functions that support you in your everyday fitness routine. Our ropes are weighted to target even more muscle groups. Our sophisticated handles, which are equipped with professional ball bearings, ensure dynamism and safety. The Evergrip® surface on the handles is durable and provides a good grip, even if your hands sweat a lot during training. Our rope jumping innovation is rounded off by the Everclip® system, which allows you to switch between the different ropes with just one click. We have developed various ropes that individually support you with your fitness goals.

 

 

[1] Accelerometer measured physical activity and the incidence of cardiovascular disease: Evidence from the UK Biobank cohort study (plos.org)

[2] Comparison of Rope Skipping and Jogging as Methods of Improving Cardiovascular Efficiency of College Men: Research Quarterly. American Association for Health, Physical Education and Recreation: Vol 39, No 2 (tandfonline.com)