Why does skipping rope increase endurance?

 

Endurance means being able to maintain athletic performance for an extended period. You also recover quickly after training. Do you enjoy jogging, for example? Then running several kilometers isn't difficult for you. After jogging, you're not completely out of breath, just a little tired. There are various ways to improve your endurance. Popular endurance sports like swimming, walking, rowing, or aerobics help you achieve better fitness. They all have significant health benefits. The problem: you often rely on training equipment or stable weather conditions. For some endurance sports, like swimming, you even need a coach or a specific training environment. But in your stressful daily life, you want to remain flexible and vary your training? Then skipping rope is the perfect sport for you. Strictly speaking, skipping rope is a strength-endurance sport. After all, you have to build strength and maintain it for a longer period – a perfect conditioning workout for your body.

 

Fascinating study: "As effective as 30 minutes of jogging"

 

With a cardio jump rope, you burn calories, engage many muscle groups, and improve your coordination. Your endurance also benefits from regular jump rope training. But what can you expect from jump rope training? Does the activity actually boost your endurance? Studies suggest that the jump rope is a very effective training tool. For example, researchers were able to demonstrate in one study that 10 minutes of jump rope contributes to cardiovascular efficiency just as much as 30 minutes of jogging. [1] Jump rope training can therefore increase your cardiovascular endurance and emerges as the clear winner in the "jump rope vs. jogging" battle. Because you regularly activate the same muscle groups, they also become more resilient over time and tire less quickly. How quickly you build your fitness depends on the intensity of your training and your starting fitness level. Our customers report feeling noticeably more endurance after just a few weeks of jump rope training.

 

HIIT Workout Exercises - The Ultimate Class

 

Are you familiar with the term HIIT? It stands for High-Intensity Interval Training. This is a particularly intense form of interval training that is especially popular with endurance athletes. Even if they already have good fitness, they can squeeze out a little more endurance with a HIIT workout. In a Norwegian study, researchers found that intense physical activity, such as that achieved in HIIT training, produces a greater effect than training with a constant intensity, such as jogging. [2] So, with a HIIT jump rope, you can specifically work on your fitness. A HIIT training session lasts approximately 10-30 minutes. It's important that you perform short, intense bursts of activity followed by movements of lower intensity.

In practice, this looks like this with an adult jump rope:

• 1 minute of rope skipping
• 1 minute of push-ups
• 1 minute of rope skipping
• 1 Minute Crunches
• 1 minute of rope skipping
• 1 Minute Dips
• 1 minute of rope skipping
• 1 Minute Squats
• 1 minute of rope skipping
• 1 minute of push-ups

 

Good to know!

As a beginner, you should increase your intensity gradually. Start your interval training with sufficient rest periods. For every 10 x 1 minute of jumping, follow each one-minute rest. Once you've gained strength and endurance, you can increase the jumping time and thus shorten the rest periods. In the next step, you can make your workout more varied with the exercises mentioned above.

 

Special exercises: Challenge your body

 

A varied training program will help you develop even more endurance in the future. We'd be happy to provide you with some specific exercises to add some variety to your training plan.

1. Jump alternately (left/right) at a decent pace.
2. Perform a reciprocal lunge when you land on the ground after the jump.
3. Managing two or three rope rotations per jump is a real challenge.
4. Perform a crossover jump.

 

Our tip: If you wear a fitness tracker while jumping rope, you can monitor your parameters immediately afterward or even during your workout. When it comes to endurance training, heart rate is crucial. The optimal heart rate for endurance exercise is between 60 and 85% of your maximum achievable heart rate. To determine your maximum heart rate, you can use the following formula: 220 - age = maximum heart rate. [3]

 

Buy a jump rope: More endurance with EverJump

 

At EverJump, we showcase the jump rope as a versatile training tool. To help you get the most out of your workouts, we offer a variety of weighted jump ropes and special sets. Many of our customers rely on our Shape Set – a true all-rounder, as it includes six different ropes. Many already know that burning fat with a jump rope is relatively easy with the right equipment. With our set, you can not only burn calories but also improve your endurance. This is possible with the lighter ropes, which are also available separately. The heavier jump ropes in our Shape Set can support your muscle building. We at EverJump know from our own experience how much potential jump rope training holds, and we want to share this experience with you. Our app provides you with optimal training plans for your jump rope workouts.

[1] 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)

[2] High Intensity Interval Training for Maximizing Health Outcomes - ScienceDirect

[3] Endurance sports and heart rate | SpringerLink