This sport brings the pulse to tours! Already ten minutes of jumping rope can burn as many calories as for half an hour jogging. A scientific study from 2013 examined the positive effects of jumping rope on the body’s heart and vascular system and confirmed the three times such high effectiveness compared to jogging.
If you regularly varies the jumps, you can activate almost all important muscle groups: in addition to the leg muscles, your arms, chest, back and the belly are trained – that’s why the health insurance company AOK also recommends jumping as “effective full body training”. To do this, jumping rope strengthens the feeling of rhythm and the hand-eye-foot coordination. In order to stay in time, the brain has to keep thinking and the body has to react to the movements. Jumping rope can therefore not only physically, but also mentally fit.
This is required for jumping rope
What many do not know: jumping rope is a competition sport, numerous gymnastics clubs have the discipline on offer. But even those who are not looking for particularly fast jumps or want to let off steam with special choreos should consider a few basics. The jump rope naturally represents the heart of the training, luckily there are qualitatively appealing jumps from a good ten euros – For example at the online auction house Ebay*.
Particularly equipped variants with weight in the handles or made of leather are of course also available in higher price categories. Liquid rotating behavior on the rope handles is important. Beginners in particular could find a jump rope motivating – The sporting goods manufacturer Schildkröt has an inexpensive copy on offer*.
It is best to show jumping on a springy floor covering – this can be the hall floor of a sports club or the short -cut lawn in your own garden. If you train in your own four walls, but have no soft carpet, it is best to use a fitness or yoga mat as a document. This protects the joints and leads to the fact that there is less noise when there is an emergence.
Amazon’s yoga and Pilates mat* According to the provider, it is a whole centimeter thick and offers enough suspension – and at a price of just 25 euros. If you have a little more budget for the mat, the accessories professional Pallid Falcon will be happy, by the way, you offer a tool called “Matten-Finder” on your website.
Jumping rope: This is important
One is not too hard underground, but it also depends on the footwear. Treter, especially tailored to jumping rope, have not yet established themselves, but high-quality running shoes or fitness and workout shoes, which are equipped with good damping, are also suitable for jumping rope.
Large sporting goods manufacturers such as Puma or Nike have of course already discovered the trend sports rope jumping for themselves and inform them on their websites with blog entries or special shoe guides. There is a priced, good running shoe with a lot of damping and stretch upper material Adidas Runfalcon 5 at just under 50 euros at Amazon*.
If you train with good shoes on a flat, slightly springs underground, warm up beforehand and do a few slight stretching exercises after training, the AOK does not face any major injuries, according to the health insurance company AOK. Overweight or hardly any sports people should not underestimate the burden on the circulation-in case of doubt, a preparatory conversation with the family doctor and a training sessions with short interval units will help. After a minute jumping rope can be really exhausting, so it is not wrong to take regular breaks at first.
Conclusion: jumping rope promotes health
Jumping rope is effective training that not only improves endurance and coordination, but also burns fat and builds muscles. If you pay attention to a few basic tips on jump rope, shoes and the surface, you can get started immediately without having to spend a lot of money on the equipment or have to watch training videos for weeks. According to experts, experts can quickly make progress with just ten minutes with a training rhythm of two to three units per week – uncomplicated in their own four walls, for example with motivating favorite music on their ears.
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