Jumping rope exercise is a form of cardio exercise to warm up. It is a full-body workout that burns about 10 to 15 calories per minute. This is not only important for losing extra pounds, but it is also effective for toning your body.
The Benefit of Skipping Rope Exercises
#1. Improve Heart Health
Skipping or jumping is a great form of cardio exercise. Increase heart rate. This allows the heart muscles to work harder to pump oxygenated and deoxygenated blood throughout the body, promoting heart health and gaining height.
A 12-week study on the effect of jumping in children said that jumping rope can help reduce the risk of cardiovascular disease in younger populations.
#2. Tones the Lower and Upper Body
Skipping rope is an excellent exercise for the whole body. It helps you lose fat from all parts of the body and tones you. It will not help to develop lean muscles, but if you do it with greater intensity, it will work your biceps, triceps, shoulders, calves, thighs, and buttocks.
#3. Burn calories
Skipping or jumping rope is an incredible way to burn calories and lose fat. In one study, scientists discovered that jumping rope in dance music helped improve BMI more than an exercise in a stationary cycle. Ten minutes of jumping rope with high intensity can be considered equivalent to walking an 8-minute mile and can burn almost 1300 calories in one hour.
Start with a short 2-3 minute skip session every day. Increase the duration and intensity as you go.
#4. Improve Motor Function And Stamina
This is the reason why most athletes, and especially boxers, practice jumping rope. Adding skipping or jump rope and weight rope to your exercise routine can help improve coordination, strength, endurance, and balance in young athletes.
#5. Improve Lung Function
Skipping the rope improves circulation and breathing and increases lung capacity. One study assessed that long-term aerobic exercise showed a positive influence on cardiorespiratory functions and maximum oxygen absorption.
#6. May Improve Bone Density
Osteoporosis and weak bones are direct causes of low bone density. Skipping a rope regularly can help improve bone density. However, more research is needed to understand how the duration, frequency, and intensity of the rope jump can affect bone mineral density. Moderate intensity jump rope is also safe for people with osteopenia and can help increase bone mineral density in the hip.
#7. Improve Mental Health
Skipping the rope with moderate intensity can have positive effects on anxiety, depression, and mood. Exercise can increase body temperature and blood circulation in the brain. This, in turn, can reduce stress and improve cognitive dissonance.
#8. It’s easy for your joints
Low-intensity jump rope is easy for the joints, which reduces the risk of injury to the knees or any other joint. The results of a study indicated that jump rope training can improve the movement of the shoulder of aerial athletes.
Note: You should not try to jump the rope immediately after surgery or a serious injury, until your doctor and physical therapist settle.
Skipping the rope is an easy, effective and simple aerobic exercise that offers a number of benefits, so play a song and exercise! You can also include a 5-minute fat burning in your exercise routine to warm it up.
How To Do Jumping Rope Exercise
- 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 up. Shorten the rope until both ends reach the armpits.
- Stand in front of the rope and turn it back.
- When the rope reaches your feet, jump. Keep your legs straight.
- Land gently on the ground.
Jumping Rope Duration
Start with 1-minute rope breaks. Increase intensity and duration as you feel comfortable. Increase the duration every week by at least 1-2 minutes. You should be able to jump the rope for 10 to 15 minutes. Take a break, take a sip of electrolyte and jump again.
- Heat for at least 10 minutes before skipping the rope.
- Wear shoes that absorb shock.
- Wear a sports bra to prevent breasts from falling.
- Drink electrolytic water before and after a workout.
- Cooldown by stretching.
Avoid skipping rope if
- You have heart problems Do this only if your doctor gives you a green light.
- Recovering from a serious illness or surgery.
- You have high blood pressure Take the opinion of your doctor.
- You have a bone lesion.
Skipping the rope is a great exercise. Keep in mind the basics. Facilitate your body slowly and keep it firm but progressive. Include jumping as an exercise in different exercises. No doubt you will have fun and you will also feel energetic and young at heart.