What used to take place primarily in the schoolyard now ends up in fitness plans and home workouts. The reason: Hardly any other training is so simple, space-saving – and at the same time so effective.
Health insurance companies such as AOK classify jumping rope as a particularly effective whole-body workout. The sport trains endurance, coordination and muscles at the same time – and all in a short time. The fast, rhythmic movements get your circulation going, calorie consumption increases and fat burning is stimulated.
The Barmer health insurance company also points out that almost the entire body works when jumping rope. The hopping movement challenges the legs, torso and arms, while the complex movement trains balance and coordination. This makes skipping rope training interesting for both beginners and advanced users.
Another plus point: the training can be easily adapted. Short intervals – about forty seconds of jumping and twenty seconds of rest – are enough to improve your fitness. Ideal for anyone who has little time or wants to train at home.
Who is which skipping rope suitable for?
Not all jump ropes are the same. Lightweight models made of plastic or with a fabric coating are suitable for beginners. They swing calmly, forgive mistakes and protect the joints. A high-quality skipping rope should fit comfortably in the hand, have non-slip handles and rotate evenly. These are well suited, for example Skipping rope from Blukar including ball bearings and skin-friendly foam* or that Skipping rope with double ball bearings and 360 degree rotation from Mogold*.
Why? Ball bearings in the handles allow for a clean swing without tangling. The material also plays a role: Flexible, robust ropes last longer and enable fluid movements.
Advanced users often use weighted ropes, which place greater strain on their arms and shoulders. For example, it is suitable for women the 0.6 kg skipping rope from Uopon*. The weighted one is also popular Jump rope from Elevate Rope*: According to the provider, the heavy rope consists of a 0.5 kilogram, 10 millimeter thick, durable PVC cable.
The most important thing is the correct length. A simple check: place both feet on the middle of the rope and pull the handles upwards. If they end at about chest height, the length is correct. Ropes that are too long or too short make the movement more difficult and reduce the training effect.
Jumping rope: who should be careful
As effective as jumping rope is, it is not equally suitable for everyone. Because: The jerky jumping movements can put a lot of strain on joints and tendons. Especially people with knee, hip or ankle problems, who are very overweight or have cardiovascular diseases should seek medical advice before starting. Even if you have back problems or after a long break from sport, we recommend starting your training gently or using a more joint-friendly alternative such as cycling or swimming.
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