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The all-rounder for
your fitness goals

TO THE BEGINNER GUIDE

The all-rounder for your fitness goals

Rope skipping has many advantages. Fitness is very individual and every body is different, but the basic principles are the same.

Burning Fat

Jumping rope is very easy, fun and amazingly effective for losing weight. In fact, you can burn up to 450 calories in just 15 minutes. Heavy ropes are more effective in reducing body fat than regular ropes because they use more energy.

Coordination

Whether you are paying attention or not, your brain always knows what your feet are doing. Jumping rope is good for coordination for this simple reason. When jumping rope, your feet move up and down quickly as you jump, so it's a great workout for sports that involve constantly changing direction.

Injury Prevention

Many professional basketball and football players end a season or even their career prematurely because of a foot or ankle injury. Jumping rope strengthens the muscles, ligaments and tendons that surround your feet and ankles, making you less vulnerable to injuries to these structures.

Body posture

Using a heavy rope builds strength throughout your upper body. In addition to the abdominal muscles, the back, shoulders and forearms in particular are strengthened. Jumping rope is also one of the best exercises to improve bone density.

Burning Fat

Jumping rope is very easy, fun and amazingly effective for losing weight. In fact, you can burn up to 450 calories in just 15 minutes. Heavy ropes are more effective in reducing body fat than regular ropes because they use more energy.

Coordination

Whether you are paying attention or not, your brain always knows what your feet are doing. Jumping rope is good for coordination for this simple reason. When jumping rope, your feet move up and down quickly as you jump, so it's a great workout for sports that involve constantly changing direction.

Injury Prevention

Many professional basketball and football players end a season or even their career prematurely because of a foot or ankle injury. Jumping rope strengthens the muscles, ligaments and tendons that surround your feet and ankles, making you less vulnerable to injuries to these structures.

Body posture

Using a heavy rope builds strength throughout your upper body. In addition to the abdominal muscles, the back, shoulders and forearms in particular are strengthened. Jumping rope is also one of the best exercises to improve bone density.

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How often should I jump rope?

Short answer

Everjump recommendation for experienced athletes: 3-5 times per week

Everjump recommendation for beginners: 1-2 times per week

Long answer

There has been much debate about how often to jump and how long a training session should be. Some say it's okay to jump every day. Others claim it's only good to use the rope once or twice a week. But the real answer depends on your answers to a few important questions.

 

In this post, we'll ask you some key questions in order to determine how many times you should be jumping rope each week in order to reach your personal goals:

 

What is my current fitness level?How good can I jump rope? Do I have any previous injuries?What kind of surface am I jumping on? What are my personal fitness goals?

Let's look at each point in detail:

1. What is my current fitness level?

 

Do you already train regularly every week?

 

If you're an avid fitness enthusiast, you shouldn't have trouble incorporating skipping rope into your current routine. But that doesn't mean you should start using the rope every day right away.

 

Even if you train regularly, you should gradually incorporate the rope into your training. You need to give the muscles and connective tissues in your legs time to adjust to the new stresses that jumping rope brings.

 

If you're a beginner, this is even more important. We've seen many new jumpers catching their excitement and starting their journey with daily hour-long training sessions. Most of the time this ends in an injury.

 

You should start slowly with a low overall weekly training volume and gradually increase it as you find your muscles adjusting to the exertion.

 

Always listen to what your body is telling you. If it signals you to rest, listen. It's better to take a day off here and there than to be sidelined for a few weeks or even months because of an injury.

2. How well am I currently jumping rope?

 

Are you just starting out on your jump rope training journey?

We find that beginners often make the same common mistakes - landing aggressively, turning the rope inefficiently, or adopting a poor jumping posture. Mistakes like these hinder your progress, lead to rapid fatigue and can ultimately result in injury.

 

So if you're just starting out, keep workouts short and focused. Focus on learning one thing at a time. If you start to get frustrated or not making any progress, take a break and try again tomorrow. There is no rush.

 

The last thing we want is for you to jump with poor or even wrong technique. You should make sure you have the basic technique down before you start increasing your weekly training volume.

 

Tip: Invest about five minutes before your workout to work on your technique and coordination. This is a great way to build the base for jumping rope while also warming you up for your next workout.

 

Once you feel you have a good grasp of the technique, you can start increasing your training volume as needed.

3. Do I have any previous injuries?

 

If you have previous injuries, it is very important that you consider the following two aspects:

 

Notice how your body feels while jumping rope and adjust accordingly. When you're ready to jump again after an injury, keep your initial training volume low and sessions short.

 

Also, make sure you take plenty of breaks so you can recover. Once you get a better feel for how your body is reacting to the new stress of jumping, you can start building the sessions accordingly.

 

Jumping rope is easier on the joints than running, so it can help strengthen your bones and joints.

 

Our recommendation after injuries: 1-3 times a week, short sessions and consult your doctor first. 

 

4. What type of ground am I jumping on?

 

One of the coolest benefits of jumping rope is that, unlike training at the gym, you are not tied to a fixed location. You can take your rope anywhere and jump on almost any surface.

 

At Everjump we are very focused on designing and building jump ropes that can perform on the roughest of terrain while still boasting impressive durability. 

 

Regardless, we recommend jumping on softer surfaces or using a jump rope mat as this will protect both your joints and your rope.

 

If you're consistently jumping on harder surfaces (like concrete or tarmac), it's important that you not only keep your weekly volume down, but also shorten your training sessions.

 

On the other hand, if you're jumping on a softer surface (like rubber flooring or hardwood) or using a jump rope mat, it's okay to increase your weekly volume.

 

Hard/rough surfaces recommendation: 1-3 times per week (5-15 minute sessions)

 

Soft surface recommendation: 3-5 times per week (15-30 minute sessions)

 

5. What are my personal fitness goals?

 

Ultimately, your fitness goals will determine how often you should incorporate your jump rope into your weekly workout. There are two main factors that come into play here: Jump Duration & Jump Intensity.

 

For example, if you're looking to improve your endurance, you'll likely focus on longer, lower-intensity jumps.

 

Longer workouts (20-60 minutes) are great for building aerobic fitness. You should be aware of the strain on your legs and connective tissue during long jumps and slowly approach longer training sessions.

 

A suitable jumping surface (see point #4) is essential for a longer jump duration.

 

If you consistently do longer jumps at a lower intensity, you should be able to comfortably jump 3-4 times a week as long as you pay attention to how your body is responding and adjust accordingly.

 

If your goal is to primarily burn fat by jumping rope, you should be jumping at high intensity for a shorter period of time.

 

HIIT training is great for getting your heart rate up, burning calories, and turning your body into a fat-burning machine even after your workout.

 

Recommendation for cardio training: 3-4 times a week (long duration, lower intensity)

 

Recommendation for HIIT sessions: 2-4 times per week (short duration, higher intensity

Key Questions About Jumping Rope

This is a question that is often asked and is of great importance because how often you jump not only affects your results, but also plays a key role in injury prevention.

How good is my current fitness level?

Do you already train regularly every week?

 

If you're an avid fitness enthusiast, you shouldn't have trouble incorporating skipping rope into your current routine. But that doesn't mean you should start using the rope every day right away.

 

Even if you train regularly, you should gradually incorporate the rope into your training. You need to give the muscles and connective tissues in your legs time to adjust to the new stresses that jumping rope brings.

 

If you're a beginner, this is even more important. We've seen many new jumpers catching their excitement and starting their journey with daily hour-long training sessions. Most of the time this ends in an injury.

 

You should start slowly with a low overall weekly training volume and gradually increase it as you find your muscles adjusting to the exertion.

 

Always listen to what your body is telling you. If he signals you to rest, listen to him. It's better to take a day off here and there than to be sidelined for a few weeks or even months because of an injury.

How well do I currently jump rope?

Are you just starting your jump rope training journey?

We find that beginners often make the same common mistakes - landing aggressively, turning the rope inefficiently, or adopting a poor jumping posture. Mistakes like these hinder your progress, lead to quick fatigue and can ultimately result in injury.

So if you're just starting out, keep your workouts short and focused. Put your focus on learning one thing at a time. If you start to get frustrated or don't make progress, take a break and try again tomorrow. There is no rush.

The last thing we want is for you to jump with poor or even incorrect technique. You should make sure you have the basic technique down before you start increasing your weekly workout volume.

Tip: Invest about five minutes before your workout to work on your technique and coordination. This is a great way to lay the foundation for jumping rope while warming you up for your subsequent workout.

Once you feel like you have a good handle on the technique, you can start increasing your workout volume as needed.

Do I have any previous injuries?

Injuries are annoying and unnecessary. If you have previous injuries, it is very important that you consider the following two aspects:

1. Pay attention to how your body feels when jumping rope and adjust accordingly. When you're ready to jump again after an injury, keep your initial training volume low and sessions short.

2. Also make sure you take plenty of breaks so you can recover. Once you get a better feel for how your body is reacting to the new stress of jumping, you can start to build up the sessions accordingly.

Rope jumping is easier on your joints than running, so this can help strengthen your bones and joints.

Our recommendation after injury: 1-3 times per week, short sessions and check with your doctor first.

What kind of surface do I jump on?

One of the coolest benefits of jumping rope is that, unlike working out at the gym, you're not tied to a fixed location. You can take your rope anywhere and jump on just about any surface.

At Everjump, we focus a lot on designing and building jump ropes that can be used in the roughest terrain while maintaining impressive durability.

Regardless, we recommend jumping on softer surfaces or using a rope jumping mat, as this will protect both your joints and your rope.

If you're constantly jumping on harder surfaces (like concrete or asphalt), it's important that you not only keep your weekly volume low, but also keep your workouts shorter.

On the other hand, if you're jumping on a softer surface (like rubber flooring or hardwood) or using a rope jumping mat, it's okay to increase your weekly volume.

Recommendation for hard/rough surfaces: 1-3 times per week (5-15 minute sessions)

Recommendation for soft surfaces: 3-5 times per week (15-30 minute sessions)

Our Everjump tips

Your fitness goals will ultimately determine how often you should incorporate your jump rope into your weekly workout. There are two main factors that play a role in this: Duration of Jump & Jump Intensity.

For example, if you want to improve your endurance, you will likely focus on longer duration, lower intensity jumps.

Longer duration jumping rope (20 - 60 minutes) is great for building aerobic fitness. You should be aware of the stress on the legs and connective tissue during long jumps and slowly approach longer workouts.

A suitable jumping surface (see point #4) is essential for longer jumping duration.

If you consistently do longer jumps at a lower intensity, you should be able to comfortably jump 3-4 times per week as long as you pay attention to how your body responds and adjust accordingly.

If your goal is to primarily burn fat by jumping rope, you should jump for a rather shorter period of time at a high intensity.

HIIT training is great for getting your heart rate up, burning calories, and turning your body into a fat-burning machine even after your workout is over.

Recommendation for endurance training: 3-4 times per week (long duration, lower intensity)

Recommendation for HIIT sessions: 2-4 times per week (short duration, higher intensity)

Rope Length Table

Height

Rope Length

1,45m - 1,68m

Small (1,45m)

1,69m - 1,83m

Medium (2,60m)

1,84m - 1,92m

Large (2,75m)

1,93m - 2,15m

Extra Large (2,90m)

Find the right rope length

What if I'm between two lengths?

Beginner:

 

If you are new to jump rope training and have never jumped before, choose the longer version. This gives you more room for error when learning.

 

Advanced:

 

If you have previous jumping experience or generally have good coordination, then it comes down to personal preference. If you primarily want to maximize the speed of your jumps, then we recommend the shorter version. If you prefer to work on your tricks and freestyle jumps, the longer version is more suitable.

Does it matter if my arms are long or short?

The arm length does not change the corresponding size recommendation. For proper hand placement, your hands should be at hip height when your hands are about 8-12 inches from your body on each side. If you have longer arms, try bending your elbows a little more to keep your hands in the right place. You should NOT get a longer rope.

Does the rope length include the length of the handles?

The measured length takes into account only the length of the rope from one end to the other.

What if I have chosen the wrong length for me?

An exchange of the ropes is no problem. It is even faster and easier if you shorten the ropes to your desired length.

Hereyou will find a step by step guide to shortening. If you follow the steps, nothing can actually go wrong.