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Make Sure You Know All These Before You Start Jump Rope

Jump rope is an effective full-body workout that allows you burn calories even more effectively than running. It helps improve your cardiovascular fitness, coordination, strengthens your bone density, and more. So what do you have to bear in mind after you made your choice to start jump rope? Here are some tips for you!

1. Can you jump on concrete surfaces?

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Concrete is probably the most commonly used surface for urbanites. Concrete being a dense surface allows faster rope speed due to the rebound. However, the denseness also means that it can barely provide any shock absorption while you land on the ground, therefore increasing the chance of hurting your joints.

Then, mats will be an alternative you can opt for. Boxers, for example, usually jump on mats since they have great cushioning and absorb most impact upon landing. Also, it helps protect your rope from wearing and tearing so soon! Depending on your purposes for jumping rope, determine which surface suits you the best.

2. Is jump rope bad for knees?

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Jumping rope is a kind of high-impact activity that requires your two feet to leave and then land upon the ground. Therefore, to protect your joints, you should land softly so that you can absorb the shock. Also, a soft surface like mats have great cushion effect which thus minimize the risk of hurting your joints. Yet, if you have any existing injuries on your joints, please first consult for professional advice.

3. How should I choose a rope?

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Beaded rope will be a good choice particularly for beginners. The rope is relatively lighter and will thus be easier for beginners to handle while practicing or learning new tricks. As for  the length of the rope, step on the middle of the rope and pull it straight. Excluding the handle, the rope should reach your armpits. This will be the ideal length of your rope. It is important to get the right rope so as to avoid any possible injuries! (Get beaded ropes here!)

4. Is it okay to jump rope barefoot?

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Yes you can jump rope barefoot. However, you have to be aware of the impacts it is bringing to you. For instance, if you jump on a dense concrete surface and are landing on the ground hardly, it could have brought even more shock to your joints, thereby causing injuries. On the contrary, if you land on the balls and toes of your feet, it helps reduce the shock.

5. How often should I jump rope in a week?

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Depending on your purpose of jump rope, if you wish to lose weight as a beginner, you should start with a low intensity workout, say, 3-5 times a week for at least 20 minutes each time. Afterwards, you can adjust the intensity and duration according to your own situation. For example, when you start to get used to the workout, you can aim for a 30-minute workout with mid-high intensity in order to increase the effectiveness of losing weight.


Reference

https://www.livestrong.com/article/499643-what-surface-is-best-for-jumping-rope/

https://www.livestrong.com/article/516572-how-to-jump-rope-without-side-effects-to-joints/

https://www.livestrong.com/article/504480-how-much-should-i-jump-rope-a-day/

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