Rope jumping forms a lot of upper and lower body muscles, and at the same time it increases endurance, coordinates coordination, and improves your cardiovascular fitness. Rope jumps also burn more calories than the number of calories burned when you run for eight minutes. For those of you who want to reduce weight while exercising the upper and lower body muscles, jumping rope can be a good exercise choice. Apart from that, visit sportlifeadviser.com if you want to check out a buyer’s guide to buy jump ropes.
The preparation to do it
If you are interested in feeling the benefits of jumping rope then you are advised to pay attention to the following preconditions before starting to do so. Rope jumping is done correctly, is a sports activity with a lower risk of injury than jogging. The following is preparation for jump rope training that can be suggested:
Do not suffer from knee pain.
Do not suffer acute injuries to the feet and ankles.
It must be done on a good surface to get the ideal landing. You can do it on a floor that is not slippery or wooden floors, not dirt, concrete, asphalt, grass or carpet. Slippery floor surfaces in this sport can cause injuries such as sprained legs. If indoors, make sure the ceiling is far enough away from your head when jumping (about 25-30 cm).
Warm up like jogging or cycling for 5-10 minutes in advance. Or stretching muscles.
Consult a doctor to determine the ideal cardiovascular movements and fitness for your body condition. You can ask about the maximum heart rate that is suitable for doing this sport. In healthy adult men aged 30 years, the maximum heart rate for this sport is 150-160 times per minute. The maximum heart rate will be different for each age.
Prepare decent straps and sports shoes. For beginners, choose beaded jump ropes because they are easier to control and maintain. You can also use running shoes or training shoes that can be used for all types of sports.