Skipping rope is one of the easiest, and most cost-effective and fun exercises and If you’re looking for a way to add a little fun and creativity to your workouts, consider adding jump rope intervals. A good jump rope is one of the best investments you can make in your own fitness because it is an extremely effective form of cardiorespiratory exercise and doesn’t require much more than a little space, a timer and some creativity. Let’s check out some of the benefits of skipping exercises or rope jumping.
Why Is Skipping Important?
Skipping offers the body a complete workout session allowing the abdomen to balance the body, using the legs to jump, and using the shoulders for spinning the rope. In fact, skipping for 10 minutes is said to be equivalent with running a mile for eight minutes. Skipping rope for one hour can also help to burn about 1,300 calories.
Health Benefits Of Jumping Rope Daily
If you have ever tried skipping rope, it is highly likely you would have managed to go beyond 2 minutes in the beginning. Rope skipping elevates your heart rate making you breath deeper and harder giving you a great cardiovascular workout. In fact, jumping rope can be one of the easiest cardiovascular exercises you can ever do.
2.Full body workout
Jumping rope literally has it all – it works your legs, it works your abs, it works your arms, it works your heart, it works your mind. It increases strength, agility, speed, timing and rhythm. Its medium impact increases bone density, but isn’t as hard on your joints as running. It’s both a fantastic cardio and strength training workout all in one.
Next time you see someone who has been practicing rope skipping for quite some time, notice their legs and calf muscles. You will be amazed to see how toned they are! When you jump rope, your muscles in the lower body and calves undergo micro-tears leading to that familiar pain.
4.Blast More Calories
Jumping rope for 30 minutes will produce a caloric burn of approximately 300 calories, which translates into about 2100 calories per week if you simply jump rope for 30 minutes every day. This can be done during TV commercials, before breakfast or during your regular workouts.
5.Lose Extra Weight
Losing extra weight is the direct result of increased physical activity, and calorie burn provided you are following a balanced diet. You can be assured of losing those extra pounds from your body with a regular rope skipping routine. It will not only help you lose weight but also have a weighted rope jumping workout to train your muscles even harder.
Exercises which make you carry your body’s weight such as running and dancing (also known as weight bearing exercises) keep your bones healthy. Skipping is also a weight bearing exercise, doing it can help improve the density of your bones and reduce the chances of osteoporosis. If you do however already have Osteoporosis, skipping is not recommended – speak with your doctor about exercises you can do to help.
7.Improve Brain Function
Jumping rope is good for your brain. Most people know that exercise helps improve mood and cognitive functioning, but activities like jumping rope that involve both physical and mental demands are more beneficial to cognitive functioning than physical tasks alone such as using a treadmill or stationary bike.
8.Increase Your Blood Flow
The movement that we use when we jump rope directly helps our circulatory system.
Your heart works harder to pump blood to every part of your body. It also makes your blood circulate through all of your arteries. This reduces the risk of having a heart attack.
When we jump rope, we get rid of toxins that are stored all around our bodies. This is done primarily through our sweat. This allows our cells to regenerate and operate at full capacity.
When you jump rope, your lungs get a larger amount of air. This can be helpful for some respiratory problems. At the same time, we increase our physical resistance. This means we can exercise longer without getting tired.
- Always remember to use your wrists to do most of the swinging: not the forearms, not the shoulders or elbows.
- Practice the pretend jump, swinging an imaginary rope over your head until you visually see yourself jumping rope.
- Head position should be up, eyes forward.
- Avoid jumping too high while coordinating your movements in a gradual manner.
- Avoid jumping twice between each swing of the rope.
- Avoid jumping when hunched over, instead maintain your spine in a comfortably tall position.