8 amazing benefits of jumping rope
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8 amazing benefits of jumping rope
If you thought your days of skipping rope were long over, you’re wrong. Jump rope is not just for kids anymore – it’s one of the best stress-reducing, strength-building, and endurance boosting moves you can do. This cheap, portable form of exercise is one of the best ways to get in shape quickly while being a major part of your workout routine.
Jumping rope has several advantages over other forms of exercise:
· You don’t need a lot of room to train with one
· You can throw it in a briefcase to a suitcase for easy portability and access
· You can jump rope inside or outside
· Much safer than running or cycling – no need to contend with traffic or the weather
· It’s one of the cheapest pieces of exercise equipment around
Before getting started, make sure you have a proper jump rope. Not just any will do. Jump ropes don’t need to be expensive but there are certain things to look for that can make a huge difference in how it and you perform together. The main thing to look for is whether the rope turns freely inside the handle. If it doesn’t, it will make jumping very difficult. Avoid cloth ropes as they are usually too lightweight and don’t rotate well. The best ropes to look for are made of either straight plastic (commonly called a speed rope) or plastic beads. Also, the length of the rope matters. Test it out by standing on the middle of the jump rope with both feet. The handle should reach to just under your arm pits. Jumping with too short of a rope will trip you up causing lots of frustration.
Once you have the right jump rope for you, pick out your favorite music as it’s time to get started – when you do, here are 8 amazing benefits jumping rope can do for your physique, both internally and externally:
1. Full-body exercise for beginners
For newcomers to physical activity, jumping rope is a relatively simple move that can easily be incorporated into a fitness routine. However the correct form when jumping is crucial. While jumping, your heels should never touch the ground. Jumping flat footed is bad on your knees plus it wears you out faster. Do not lock your knees, just relax. When jumping properly, you should be landing on the balls of your feet with your knees slightly bent. The motion should look and feel very fluid. Maintain good posture while jumping to provide double duty of making it an ideal core exercise too.
2. Strength builder
If you’re looking to get stronger, take advantage of jumping rope. Just 30 minutes of jumping rope does wonders for building strength and increasing overall muscle tone. Your arms and legs – especially your quadriceps, deltoids, and hamstrings – all get amazing benefits of jumping rope.
3. Prevents injury
There’s a reason why college and professional athletes include jumping rope in their workouts. This slimming and strengthening move does wonders for improving foot coordination. Our ankles and feet can be highly susceptible to strain or injury – jumping rope benefits the muscles in that part of our body while improving stamina reducing risk of an injury.
4. You’ll have a better looking butt
Yes, you’ll have great-looking legs from jumping rope but all that jumping also works your butt. Spending time with a jump rope is a surprisingly good derriere workout. If you’re looking to strengthen your quadriceps and get a good calf’s workout, jumping rope does this also. A solid 15 minutes of jump rope will go a long way.
5. Brain benefits
The physical benefits of jumping rope go far beyond your muscles. Just the repetitive nature of jumping itself boosts brain health. Repeatedly jumping on the balls of your feet requires your brain to make many frequent adjustments in position and balance which improves spatial awareness, reflexes, and agility.
When jumping rope, it combines dynamic circular and angular motions in a rhythm having a calming effect on your brain. It allows your mind to focus on other things more calmly and can also be a great stress reliever.
6. Calorie burner for slimming down
Jumping rope is a great calorie burner. You’d have to run an eight minute mile to work off more calories than you’d burn jumping rope. An hour or jumping rope can burn up to 700 calories.
7. Heart health booster
Your heart and lungs will thank you for taking up jumping rope. It’s one of the most effective cardiovascular exercises that strengthen both the heart and lungs while greatly reducing the risk of cardiovascular disease.
8. Builds strong bones
Jumping rope is considered a medium impact exercise making it perfect for strengthening your whole skeletal system and your joints. With each jump you take, it also reduces your risk of osteoporosis, the brittle bone disease many elderly individuals will develop throughout their lifetime.