The U.S. Department of Health and Human Services (HHS) recommends that it is necessary to get at least 150 minutes of moderate-intensity cardio exercise every week.
We all have some exercise goals which we like to follow to stay fit and active. But given our busy schedule, we often find it difficult to incorporate exercise into our regular regimen. We may think that by enrolling ourselves in a gym we can achieve our goals faster. But again time is a constraint here.
So if you are pressed for time and don’t want to go to gyms then you can try exercising on weighted jump ropes. Weighted jump ropes can be an excellent way of getting the recommended exercise every week for great health benefits.
What are weighted jump ropes you may ask?
Weighted jump ropes are a very good way to exercise. It not only helps you burn calories but it is an overall exercise for your body. You can set the intensity of the workout as per your choice and these will help to activate your muscles, which in turn will help you burn calories as well as build muscles over time.
If your aim is to simply lose weight then weighted jump ropes are an excellent way to do so. Jumping ropes can provide, as a type of cardio, a full-body workout that can lead to the burning of your calories. But exercise alone will not provide you with the desired result. A well-balanced diet along with exercise is the key to lose weight and improve your metabolism.
Weight jump rope in addition to weight loss can also improve the health of your heart, improve your balance and decrease belly fat. This type of exercise requires a lot of concentration and coordination while tightening your core and providing a high-intensity workout.
How Often Should I Exercise on a Weighted Jump Rope?
When you start working on a weighted jump rope on a regular basis, then you will realize its importance as jumping regularly not only has an impact on your results but also plays an important factor when it comes to injury prevention.
Now let’s find out how often we should Exercise on a Weight jump rope in a week.
There are a lot of mixed feelings around how long a weighted jump rope session should be. Some opine that it is perfectly okay to jump every single day, while others feel that it is best to use the weighted jump rope once or twice a week. However, the real question to be asked here is to yourself to determine how much you should be working on a weighted jump rope each week to achieve your set goals.
While incorporating a jump rope into your daily routine can be easy, jumping rope every day may not be a good idea for all people. Using weighted jump ropes can at times result in an injury that can leave you out of exercise for days or even weeks as you heal. Therefore, the best way you can schedule your workouts is by listening to your body and its unique needs.
To know how often you can use a jump rope for exercise, you can consider the following points. This will help you to analyze and create a jump rope fitness routine.
Find Out Your Weighted Jump Rope Skill Level+
If you are new to weighted jump rope workouts, avoid these common mistakes. If you avoid them it will be easier to work out properly and exercise with a weighted jump rope more often. As a novice, you may think that the jump rope exercise is to just rotate the rope and jump on the floor.
This is where you get it wrong. The inefficient rotation of the rope, maintaining poor jumping posture, landing aggressively, and so on are some common rookie mistakes that can cause you to tire fast leading to fatigue, hamper your progress, and potentially lead to grave injuries.
- As a beginner, you need to keep things slow, keeping your sessions short and focused. Your focus should be to learn the basics and then to move on. However, if you feel that your sessions are becoming monotonous, try taking a break and start afresh again the next day.
- Another thing to keep in mind is to avoid jumping in a bad technique. Make sure to get your basic technique down before you start to amp on your weekly jumping volume. Once you have mastered your technique to ensure safe jumping, you can increase your jumping volume as per your workout needs.
Exercise Should Be Aimed At Fun and Not Hurt You
The whole idea of a weighted jump rope is to make your workout sessions fun and fruitful. But, jump ropes can put a lot of strain and pressure on your body as they can be a high-impact activity. This is a kind of exercise where the full weight of your body comes down on your ankles, knees, and hips each and every time you jump.
Another important factor is the floor you jump on. Since weighted jump ropes are portable and can be carried anywhere, the kind of flooring you exercise on also impacts your joints as harder surfaces do not absorb shocks leading to injury.
If you are someone who uses high-intensity workouts on a regular basis, then you need to be extra careful. Jumping rope for too long and too often can also lead to severe injuries. You may possibly experience ankle irritation, shin splints, knee pain if your training is really hardcore. Therefore, it is best advised to keep your workouts in tandem with your body so that you do not get any severe injuries.
Exercising the Right Way Is the Key to Attain Great Results
So basically jumping rope two to three times a week is a great way to start your exercise. Make sure that your workout sessions are short preferably 10 to 20 minutes if you are new to avoid any potential injury. Focus on the fundamentals of weighted jump rope to increase the efficacy of your workout. When you exercise with a proper form for even a couple of times a week, this will help you to get better results and lessen the chances of injury.
Slowly increase the frequency and when you are comfortable enough you can even use a weighted jump rope every day. In case you get injured while jumping a weighted rope, make sure to consult a physician and follow their advice.