Jumping rope is a form of cardio exercise to warm up. It is a full body workout that burns about 10-15 calories per minute. It’s not only important to lose weight, but also effective in toning your body.
Benefits of skipping rope
1. Can Improve Heart Health
Jumping or jumping rope is a great form of cardio. This increases the heart rate. This allows the heart muscles to work harder to pump oxygenated and deoxygenated blood throughout the body, improving heart health and height.
A 12-week study of the effects of rope jumping on children found that rope jumping may help reduce the risk of cardiovascular disease in younger populations ( 1 ).
2. Tones the lower and upper body
Jumping rope is an excellent full body workout. It helps remove fat from all parts of your body and tones you. This will not help you develop lean muscle mass, but if you do so at a higher intensity, you will work your biceps, triceps, shoulders, calves, thighs and glutes.
3. Burns calories
Jumping or jumping rope is an amazing way to burn calories and lose fat. In one study, scientists found that jumping rope to dance music helped improve BMI more than stationary cycle exercise ( 2 ). Ten minutes of high-intensity skipping rope can be considered equivalent to running an 8 minute mile and can burn nearly 1300 calories in an hour ( 3 ).
Start with a short 2-3 minute session of jump rope each day. Increase duration and intensity as you progress.
4. Can improve motor function and endurance
This is why most athletes, especially boxers, practice rope jumping. Adding rope or rope jumping and light rope jumping to your exercise program can help improve coordination, strength, endurance and balance in young athletes ( 4), ( 5 ).
5. May improve lung function
The skipping rope improves circulation and breathing as well as lung capacity ( 2 ). One study showed that long-term aerobic exercises had a positive influence on cardiorespiratory functions and maximum oxygen absorption ( 6 ).
6. May improve bone density
Osteoporosis and bone weakness are the direct causes of low bone density. A regular skipping rope can help improve bone density ( 7 ). However, further research is needed to understand how the duration, frequency and intensity of rope jumping can affect bone mineral density. Moderate-intensity rope jumping is also safe for people with osteopenia and can help increase the mineral density of hip bones (8 ).
7. Can boost mental health
A moderate lying rope can have positive effects on anxiety, depression and mood. Exercise can increase body temperature and blood flow in the brain ( 9 ). This, in turn, can reduce stress and improve cognitive dissonance.
8. is easy on your joints
Low-intensity rope jumping is easy for your joints, reducing the risk of knee or other joint injury. The results of a study indicate that skipping rope training could improve the shoulder movement of aerial athletes ( 10 ).
Note: You should not try to jump rope immediately after surgery or serious injury – not until your doctor and physiotherapist approve you.
The skipping rope is a simple, effective and simple aerobic exercise that provides a host of benefits – so enjoy the music and sweat! You can also include a 5-minute fat burning exercise in your exercise program to warm up.
How to start jumping
- Adjust the length of your rope.
- Hold the handles at the ends of the rope – one in each hand.
- Step in the middle of the rope, keeping the length stretched with the ends stretched
- upwards. Shorten the rope until both ends reach your armpits.
- Stand in front of the rope and swing it from the back to the front.
- When the rope reaches your feet, jump. Keep your legs straight.
- Land gently on the ground.
Length of the skipping rope
Start with one-minute rope jumps. Increase intensity and duration when you feel comfortable. Increase the duration each week by at least 1-2 minutes. You should be able to jump rope for 10-15 minutes. Be sure to take breaks, sip your electrolyte drink and jump again.
Warm up for at least 10 minutes before jumping rope.
Wear shock-absorbing shoes.
Wear a sports bra to prevent sagging breasts.
Sip electrolytic water before and after training.
Recharge by stretching.
Avoid jumping rope if
You have heart problems. Do so only if your doctor gives you a green signal.
You are recovering from a serious illness or operation.
You have high blood pressure. Take your doctor’s advice.
You have a bone injury.
Jumping rope is a great exercise. Keep the basics in mind. Make your body easier slowly and keep it stable, but progressive. Include jumping as an exercise in different workouts. You will surely have fun and you will feel as energetic and young at heart.