Jumping rope is an increasingly popular form of exercise. When the COVID-19 pandemic closed many gyms and workout facilities around the country, people searched for convenient ways to work out at home. With only a pair of tennis shoes and a jump rope, you can complete a cardio workout that burns calories, improves coordination, and sheds fat.
If you are new to jumping rope, or you haven’t used a jump rope since elementary school, it is important to learn the proper form and technique. Jumping rope can improve your heart health and coordination, reducing your risk of injury. However, it is possible to get injured while jumping rope.
Most jump rope injuries occur when an individual uses the wrong form or works out too much. Once you learn the foundational techniques and start adding new skills, it can be tempting to jump rope for longer periods of time. But, putting too much stress on your body can result in injuries. So, how long should you jump rope?
How often should I jump rope each week?
Jumping rope provides a quick and convenient way to fit an effective workout into your busy schedule. As with any exercise, it is important to pay attention to your overall health and safety. Too much of any workout can result in injuries.
How often should you jump rope depends on personal factors. If you already train on a daily basis, jumping rope each day may not be an issue. Individuals who already frequent the gym and have a high level of fitness on a regular basis can easily fit jumping rope into their workout routine.
If you currently have a low level of fitness, easing yourself into a routine is best. You may feel motivated to jump rope every day, but you could stress your body too much and get hurt. For those new to exercising in general, it may be best to start with just one or two jump rope sessions each week and increase your frequency as your activity level increases. You can always ask your doctor to provide a personalized recommendation as well to prevent injury.
For individuals who are relatively active but are new to jumping rope, it might be best to jump rope just two or three times a week to start. Mastering the basic techniques for jumping rope is the best way to maximize your results and minimize your risk of injury. Jumping rope too frequently during the week can lead to fatigue and you may learn improper techniques. Once you have a mastery of the foundations for jumping rope, you can add more sessions each week.
How Long Should My Jump Rope Sessions Be?
Once you know how often to jump rope each week, you can decide how long to jump rope each day. According to the Department of Health and Human Services, adults should complete at least 150 minutes of moderate-intensity cardio or 75 minutes of high-intensity cardio during the week, or about 15 to 30 minutes per day. Jumping rope for too long during one session can quickly lead to fatigue and cause you to make mistakes. While it can be tempting to keep practicing your techniques and skills, you are more likely to get injured if you jump rope for too long.
Thankfully, jumping rope is a very effective cardio exercise. In just a 15-minute jump rope session, you can burn 200 to 300 calories, raise your heart rate, and challenge your cardiovascular system. When you are just beginning to learn how to jump rope, spend at least five minutes at the beginning of every session focused on the basics. Mastering the basic techniques for jumping rope can make your workouts more effective.
Beginners may find it best to do short, circuit-style workouts when jumping rope. Skipping for as long as you can with 60 seconds of rest in between sessions offers a great workout. You can do this for five minutes and increase your time with each session.
It may surprise you to learn that a 20-minute jump rope session is considered a longer workout. Sessions that last between 20 and 60 minutes can help build your aerobic fitness, but they put considerable stress on your legs and the connective tissues in your body.
Instead of starting off with long jump rope sessions each day of the week, it is important to build up your duration over time. Beginners can jump for 10 to 15 minutes, two to three times per week. From there, you can increase your session times and frequency as you master the jump rope basics and learn new techniques.
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