When you first start your jump rope journey, it can be so much fun that you’re tempted to jump every day - after all, it’s so much fun! However, if you're jumping every single day as a beginner, then don't be surprised if you feel fatigued pretty quickly. Why? Your body needs rest.

One issue that can arise from jump rope, especially when the jumper has muscle imbalances in their legs, is a mild case of Valgus Knee (Knock Knees) where the person’s knees develop a tendency to drift in towards each other. Can we fix these resistance bands when we jump? The short answer is no. And here’s why.

Most people spend the majority of their lives in shoes or trainers, and with this comes a lot of padding and comfort. Very few spend significant amounts of time barefoot, let alone exercising this way. A simple question to should ask yourself is - would you go running without shoes? If not, why not? It’s the same for jumping rope.

It might surprise you to hear but jumping rope can be an incredibly good exercise choice for older folk. The reason is because of one of its unique features that aren’t present in cycling, swimming or even running. It’s the impact intensity.

Jump rope is known for being an excellent way to burn a lot more calories per hour than other forms of cardiovascular exercise. How does it compare to running, though? If your goal is to become a better runner, then no. If you want to improve your cardiovascular strength with the least obstacles, jump rope may prove more effective than running.

Injuries are never fun to deal with. Most of us know how frustrating shin splints can be. When coaching new clients who are just starting, I always reassure them that there are things they can do to avoid injuries, such as shin splints. Prevent is always better than cure.

Before a jump rope workout, it’s important to prime all the muscles in your lower body. This helps warm up the muscles by loosening them up, getting blood into them and reducing the risk of injury.

To appropriately warm up before a jump rope workout, you should perform a low-intensity cardiovascular warm-up for at least five minutes followed by some lower body stretches before your jump rope sessions.

Yes, you can, but not at first. Think about when you signed up at the gym for the first time - you wouldn't do bench presses every day, or you'd injure yourself.

Mats can be helpful for jump rope workouts when jumping on certain surfaces, doing certain skills or if you have an old injury. If you’re prone to shin splints or have another underlying issue that you wish to avoid exacerbating through exercise, a jump rope mat can help.