To adopt a fitness lifestyle, you must choose an activity that you enjoy. Genuine interest in an activity makes it more likely that you’ll stick with it and make it a habit. On top of that, when you make physical activity a habit, you reap its many health benefits. If you’re like most people, you find jumping rope fun. It’s a great way to get your heart rate up and burn calories. But what’s the difference between a jump rope and a speed rope, and which one should you choose? Here’s a quick rundown of the differences between all the types of rope skipping so you can make the best choice for your fitness goals.
Types Of Jump Rope
The term “jump rope” refers to all the different types of ropes available for skipping. There are basic, speed, weighted, beaded, leather, and cloth.
Let’s take a closer look at each one.
Basic Jump Rope
A basic rope is ideal for those just starting out. It’s cheap and simple, making it a good choice if you’re not sure how often you’ll use it. This is also a good option if you plan on using it indoors on a hard surface (like a wooden floor).
Speed Jump Rope
A speed rope is made of lighter materials (such as nylon) and has smaller handles. This makes it easier to turn, making it a good choice for those who want to increase their speed or do tricks.
Weighted Jump Rope
A weighted rope is filled with sand or beads so that it’s heavier than a standard rope. This makes it more challenging to use, which can help you burn more calories.
Beaded Jump Rope
A beaded rope is similar to a weighted rope, but the weight is evenly distributed throughout the rope. This makes it easier to control than a weighted rope and less likely to get tangled.
Leather Jump Rope
A leather rope is made of, you guessed it, leather! This material gives it a more old-school feel and makes it heavier than other types of ropes. A leather rope is a good choice if you want a durable rope that will last a long time.
Cloth Jump Rope
A cloth rope, which is obviously made of cloth, makes it a softer option that’s less likely to damage floors or injure you if you accidentally hit yourself with it.
Read More: Benefits Of Jump Rope For Your Workout Routine
Choosing The Right Jump Rope
Now that you know the different types of jump ropes, how do you choose the right one? It depends on your fitness goals and where you’ll be using it.
If you’re just starting, go with a basic rope. You can always upgrade to a faster or heavier rope later. If you want to get your heart rate up, opt for a speed rope or a weighted rope. And if you plan on using it indoors, choose a beaded or cloth rope to avoid damaging your floors.
5 Things To Consider When Choosing A Jump Rope
When you’re trying to decide between a jump rope and a speed rope, there are a few things you’ll want to take into consideration.
Here are five of the most important ones:
Budget
The old adage “you get what you pay for” definitely applies to jump ropes. A cheaply made rope is more likely to get tangled, nondurable, and generally provides a less than ideal jumping experience.
With that being said, you don’t need to spend a fortune to get a good-quality rope. There are plenty of affordable options that will serve you well.
Skill Level
If you’re a beginner, you’ll want to start with a basic jump rope. A speed rope is designed for more advanced users who are looking to increase their speed and agility.
Workout Goals
Do you want to use your jump rope as part of a HIIT (High Intensity Interval Training) workout? If so, you’ll want to go with a speed rope. On the other hand, if you’re looking for a more traditional cardio workout, a basic jump rope will suffice.
Durability
A speed rope is typically more durable than a basic jump rope, as it’s made with tougher materials. If you plan on using your rope regularly or tend to be hard on your gear, a speed rope is a way to go.
Rope Length
This is an important consideration for both types of ropes. You don’t want a rope that’s too long or too short.
The best way to find the perfect length is to measure the rope against your body. The handles should come up to about armpit height when you’re standing in the middle of the rope.
When it comes to speed ropes, you may also want to consider the length of the rope’s cord. The cord is what actually rotates when you’re jumping, so a shorter cord will rotate more quickly and make it easier to perform tricks.
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Health Benefits Of Skipping Rope
It’s fun! It’s easy! And everyone can do it! Even those who don’t know how to skip can learn it in a few minutes. Skipping is a great way to get some cardio in and it doesn’t take long before you start feeling the benefits.
Full Body Workout
Skipping rope is a full-body workout. It gets your heart pumping and works on your arms, legs, and core. Each of these muscles is involved in jumping, so the more you skip, the more toned your whole body will become (1).
Improves Coordination
Skipping rope requires coordination between your arms and legs. As you get better at it, you’ll find yourself becoming more coordinated in other activities as well (1).
Builds Endurance
Endurance refers to how long you can sustain an activity. Skipping rope is a great way to build endurance and it doesn’t take long to see results. Just a few minutes of skipping rope can leave you feeling winded, but stick with it and you’ll be able to skip for longer periods.
Improves Bone Health
Skipping is a weight-bearing exercise, which means it helps strengthen bones and reduce the risk of osteoporosis (3).
Reduces Stress
Skipping is a great way to reduce stress and improve your mood. The rhythmic nature of the exercise can be very calming and the endorphin release can boost your mood (2).
Improves Heart Health
Skipping is a great cardio workout and can help improve heart health. It strengthens the heart muscle and reduces the risk of heart disease (4).
Can Aid Weight Loss
Skipping is a moderate-intensity exercise that can help you burn calories and lose weight (5). It burns more calories than walking at a slow speed and is more effective at reducing body fat.
Safety Tips For Jump Rope
Now that you know all the wonderful benefits of skipping rope, here are a few safety tips to keep in mind:
Master The Right Technique
Landing on your feet repeatedly while also trying to avoid a swinging rope can end disastrously if you’re not careful. Make sure you master the right technique before moving on to more difficult tricks.
First, start by jumping over the rope with both feet together. As you become more comfortable, you can start to jump on one foot at a time.
Once you have the basic jump down, you can start to experiment with different tricks. But be careful not to try anything too difficult or dangerous until you’re confident in your abilities.
When landing, make sure to bend your knees and land softly on the balls of your feet. This will help to absorb the impact and reduce the risk of injury.
Wear The Right Shoes
Invest in a good pair of jumping shoes. These shoes are designed to cushion your feet and minimize the impact of landing. They’ll also provide the right amount of grip to keep you from slipping.
Warm Up First
Before you start skipping, make sure to warm up your muscles first. A few minutes of light exercise will help prepare your body for more strenuous activity.
Cool Down When You’re Done
When you’re finished jumping, be sure to cool down with some light stretching. This will help prevent soreness and injury.
Remove Obstacles
Before you start jumping, take a look around the area to make sure there are no obstacles in your way. Skipping rope is a fast-paced activity, so it’s important to make sure you have a clear space to jump in.
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The Bottom Line
Both jump ropes and speed ropes have their own set of benefits. It’s important to choose the right one for you based on your skill level, workout goals, and budget. Most importantly, don’t forget to take into account the length of the rope when making your decision!
DISCLAIMER:
This article is intended for general informational purposes only and does not serve to address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for making any kind of decision-making. Any action taken as a direct or indirect result of the information in this article is entirely at your own risk and is your sole responsibility.
BetterMe, its content staff, and its medical advisors accept no responsibility for inaccuracies, errors, misstatements, inconsistencies, or omissions and specifically disclaim any liability, loss or risk, personal, professional or otherwise, which may be incurred as a consequence, directly or indirectly, of the use and/or application of any content.
You should always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or your specific situation. Never disregard professional medical advice or delay seeking it because of BetterMe content. If you suspect or think you may have a medical emergency, call your doctor.
SOURCES:
- 7 Health Benefits of Jumping Rope (2017, acefitnness.org)
- Endorphins (2022, clevelandclinic.org)
- Position Statement: Exercise Guidelines to Increase Peak Bone Mass in Adolescents (2019, koreamed.org)
- The Effect of Skipping rope Exercise on Physical and Cardiovascular fitness among Collegiate Males (2019, indianjournals.com)
- The effects of dance music jump rope exercise on pulmonary function and body mass index after music jump rope exercise in overweight adults in 20’s (2017, nih.gov)
