Consider adding jump rope intervals to your workouts if you want to add some fun and creativity to your workout sessions! A good jump rope is one of the best investments you can make in your fitness because it is an extremely effective form of cardiorespiratory exercise. It requires little more than a small amount of space, a timer, and some creativity.
To consume one liter of oxygen, humans expend approximately five calories. It means that exercises that involve a greater area of muscles can increase the oxygen demand, allowing you to spend more energy (burn more calories). Anyone who has swung a rope for more than 20 seconds knows it's an excellent way to raise your heart rate and burn calories.
If you're still not convinced, here are five more reasons why you should consider jumping rope as a way to change up your current fitness routine:
- Improve the elasticity and resilience of the lower-leg muscles
- Burns major calories
- Improves bone density
- Boosts mental health
- Improve your coordination
Where to start?
First things first: The Rope
Our first recommendation is to invest in a good rope. Ropes with bearings last a little longer than ropes with the end knotted in the handle. The first option is made of PVC, which it's also a long-lasting material. To start, we recommend you get a light-regular weight rope that comes with additional weight. After a few weeks of practicing, you can add more challenge and resistance to your workouts.
Ok, I have the rope, now what?
Most likely, you'll want to start right away jumping for long sessions or even learn some tricks. But, the best you can do, it's to starting slow if you haven't been active for a while. Your muscles and bones need to adjust to this new type of exercise. The best way to start is doing just 1 min intervals and analyze how your body reacts. Little by little, add more time as you gain endurance. Before thinking about how long you last, work on your technique, make sure you're jumping the right way or, you might end up with a lot of pain with an exercise that can be fun!.
Here is a tutorial of how to give the first steps
My knee or ankle hurts, now what?
It is common to have some exercise ache on your ankle, feet, or knee when you resume physical activity after a long time. Here is what you can do:
- Always stretch before and after a work-out
- Warm-up before adding intensity
- Wear a ProTrain Ankle or Knee Brace to provide support and pain relief compression.
- If pain persists, let your muscles rest for one or two days and resume. If the pain doesn't improve, please consult your doctor.
- If you suffer from any condition that creates pain but still want to jump rope, we recommend you to ask your doctor about wearing a ProCare or ProTrain brace.