Jumping rope or skipping rope may be one of the most underrated forms of exercise, but it may even be more effective than other forms of cardio workout. Many people will think that this is only for kids. Well, they may not know that the simple act of jumping rope can be more beneficial to you overall than the same time you spent jogging. Jumping rope workout can be done just about anywhere.
You can momentarily slip a jump rope into your bag or backpack and be brought along on traveling, to your workplace, or your school. Otherwise, you can do it in your home while you’re watching TV or even caring for your kids.
You can use it as a warming-up tool before you start a rigorous game or to cool down after a bicycle ride. Encouraging jumping rope for kids cannot be overemphasized. Learn to do tricks with your kids or have friendly-challenges with your kids, like — how long or how fast one can jump.
Jumping rope benefits are many. There are eight facts you may not be aware of, namely: improves body coordination, reduces the risk of injuries, burns more calories, increases bone density, reduces heart disease, improves breathing, makes you smarter, and improves calmer.
1. Improves Body Coordination
Jumping rope can improve your body coordination by making both your hand and your feet working in unison. For instance, the feet jump in time with the wrist gyrating to create a continuous jumping action. Whether or not you’re attentive to them, your brain knows what your hand and feet are doing. According to a study by Jump Rope Institute, this jumping action, done consistently, will make you feel lighter on your feet. Are you looking into training for one Ninja Warrior-style challenge? Jumping a rope can surely help you. You can also try doing various tricks with the jump rope. The more tricks you’re able to do with the jump rope, the more aware and coordinated you’ll become.
2. Reduces the Risk of Foot and Ankle Injuries
Jumping rope is right for people who are active in sports. Many sportspersons in badminton, tennis, basketball, football, and other sports often sustain ankle and foot injuries from running and then stopping abruptly and turning. It’s is more common in basketball than in other sports. Jumping rope compels you to coordinate both your lower and upper body movements, making you more agile, and this will enhance your overall body awareness greatly. Besides, it increases your muscle strength around your ankle joint and in your feet, reducing the risk of injury to those areas. Jumping rope conditions one to keep on the ball of one’s feet, as opposed to being flat-footed or on one’s heels. Since you’re on your toes the whole time you’re jumping rope, you’ll find that keeping on your toes while playing a fast-paced sport will become easy and without giving any thought.
3. Burns more Calories
Jumping rope can burn from 200 to 300 calories in just 15 minutes. That’s more than other continuous cardio exercises like jogging or cycling. According to a scientific study, this cardio workout can burn up to up to 1300 calories per hour of vigorous working out, with about 0.1 calories burned per jump. Are you considering jumping rope to lose weight? A jumping rope session of 10 minutes is equivalent to jogging an eight-minute distance.
Since most of your major muscle groups are galvanized into action when you jump rope, the workout is called thermogenic, which creates plenty of heat in your body. And your body requires to burn more calories to produce energy.
If you’re a beginner starting to jump rope for 2 minutes straight, you’ll find that you’re heavily challenging your cardiovascular capacity. Your heart pumping rate will shoot up instantaneously to maintain the same energy level for the muscles to function optimally. It burns more calories and challenges the body’s motor coordination.
4. Increases Bone Density
Jumping rope increases the strength of your bones. Bone density is the measure to indicate the strongness of your bones — the more minerals, like calcium, you have in your bones, the less brittle they are and less likely they are to fracture or break. Higher bone density will also reduce the risk of osteoporosis later in life, especially in girls and women.
Jumping rope increases bone density through an impactful workout. When you work out with an impact, you’re stressing your bones more intensely than most exercises. Your body responds to this impact of stress by restructuring your bones to become stronger and denser over time.
An assistant professor of medicine at the University of Colorado, Denver, and a researcher, Dr. Daniel W. Barry, who has studied the bone structures of both the elderly and athletes, elucidates that the best way to increase bone density is simply by jumping up and down. According to Dr. Barry, jumping up and down is a good exercise if your bones are strong enough to start with, and you’ll probably not have to do many either. However, if you have some history of bone fractures or history of osteoporosis in your family, you’ll need to check with your family physician before jumping.
In studies conducted in Japan, having mice jumping up and landing 40 times each week increased their bone density appreciably after 24 weeks. Afterwhich, they had to hop up and down just about 20 or 30 times each week to maintain their higher bone density.
5. Improves Heart Health
Jumping rope increases your heart rate, which is good for your cardiovascular system and heart health. For instance, it can increase your V02 Max, which is a measure of the maximum amount of oxygen one can utilize during a workout.
The higher one’s V02 Max is, the higher the cardiovascular endurance one has.
A study by the American College of Sports Medicine reveals that skipping rope is highly recommended for cardio conditioning. To improve both your heart and lung health, you should start to jump rope at least 3 to 5 times every week for about 12 to 20 minutes each time.
6. Improves Mechanism of Breathing
Besides improving heart health and stamina, jumping rope also improves your breathing mechanism. It’s very beneficial when you’re doing other strenuous exercises because you won’t be as out of breath after swimming laps in a pool or running around a court.
7. Makes you Smarter
You may not believe that jumping rope can make you smarter. According to Jump Rope Institute, jumping helps to develop both the right and left sides of your brain, which further boosts spatial awareness, improves reading skills, improves memory, and improves mental alertness. Jumping from the balls of your feet needs both your body and mind to adjust your neural muscular imbalances engendered from repeated jumping. Hence, jumping improves dynamic coordination and balance, bone density, reflexes, and muscular endurance.
8. Keep you Calmer
When jumping rope, both the brain and body are working together in a coordinated manner. It explains why jump rope boxers in the ring are often calmer than those who don’t. The Jump Rope Institute attributes this phenomenon to the biomechanical perspective. When you examine this workout further and look at it from a biomechanical view, it’s a combined movement that comprises a circular motion with an angular rotation. A body represents a projectile governed by all laws of projectile motion, while the rope represents a dynamic flywheel subject to all laws that govern rotary motion. It’s in the harmonious coordination and synchronous of these motions that generated the benefits.
Having the skill to jump the rope and in synchronous with both your mind and body, you can be calmer when facing other situations.
How to Get Started
Shop Now for the Best Jumping Rope Tangle-Free with Ball Bearings Rapid Speed Jump Rope Cable. Choose a nice, flat surface to skip on, such as on a workout mat or a concrete floor. Start skipping and be amazed by the different manners both your mind and body will benefit from it over time.