Rope jumping is a simple and efficient cardio. It is a popular warm-up exercise and has more to offer than just prepping your muscles for workout sessions.
This full-body workout that athletes and fitness gurus swear by has several health benefits. But skipping, like any other exercise, is not foolproof. Here are the gains and pains of jumping rope (or skipping). Keep reading.
10 Powerful Health Benefits Of Jumping Rope
1. Improves Heart Health
Skipping or rope jumping is a great form of cardio. It increases heart rate. This allows the heart muscles to work harder to pump oxygenated and deoxygenated blood across the body, thereby promoting heart health.
A 12-week study on the effect of skipping on children confirmed that rope jumping helped reduce the risk of cardiovascular disease.
2. Tones Lower And Upper Body
Rope jumping is a great full-body workout. It helps shed fat from all parts of your body and tones you up. It will not help build lean muscle, but if you do it at a higher intensity, you will work your biceps, triceps, shoulders, calves, thighs, and glutes.
3. Burns Calories To Aid Weight Loss
Skipping or jumping rope is an amazing way to burn calories and shed fat. In a study, scientists found that rope jumping to dance music helped improve BMI more than stationary cycle exercise.
Start with a short session of 2-3 minutes of jumping rope every day. Increase the duration and intensity as you progress.
4. Improves Motor Function And Stamina
This is the reason most athletes, and especially boxers, practice jumping rope. It is scientifically proven that adding skipping or rope jumping and weighted rope jumping to your exercise routine helps improve coordination, strength, endurance, and balance in young athletes.
5. Helps Improve The Immune System
Jumping rope is a great way to boost your immune system. Physical exercise helps lower inflammation, increases the number of T-cells, and improves the function of natural killer cells. But be cautious as too much exertion may make you prone to infections.
6. Helps Improve Bone Density
Osteoporosis and weak bones are direct causes of low bone density. Jumping rope regularly can help improve bone density. Moderate-intensity rope jumping is also safe for people with osteopenia. It helps increase hip bone mineral density.
7. Boosts Mental Health
Skipping stimulates the secretion of serotonin, the “feel-good” hormone. This, in turn, helps boost mood and improves mental disorders like depression and anxiety.
8. Helps Children With ADHD
About 5% of children in the US have ADHD (Attention Deficit Hyperactivity Disorder). Research studies have shown that skipping or jumping rope helps children with ADHD. Consult your doctor to know if your child can benefit by jumping rope.
9. Is Easy On Your Joints
Jumping rope is easy on your joints, thereby lowering the risk of injury of the knees or any other joint. Of course, you must not try rope jumping right after surgery or a critical injury – not until your doctor and physical therapist give you a nod.
10. Helps Improve Skin Health
Sweating is great for your skin. Sweat helps maintain skin hydration. Moreover, it acts as a barrier to prevent dust, pollution, and microbial growth on the skin. As a result, your skin can turn brighter over a period. Remember, you must also hydrate and eat healthily.
Main Idea: Skipping or jumping rope helps improve heart health, aids weight loss, boosts mood, is easy on your joints, helps children with ADHD, and is great for people with mental illnesses.
Why wait? Get yourself a rope, blast some music, and sweat it out! Not sure how to do it? Let us help you.
How To Start Skipping
- Adjust the length of your rope.
- Hold the handles at each end of the rope, by your sides, with one handle in each hand.
- Step in the middle of the rope, keeping the length taut with the ends stretched upwards. Shorten the rope until both the ends reach your armpits.
- Step in front of the rope and swing the rope from behind to the front.
- As the rope reaches your feet, jump! Keep your legs straight.
- Land softly on the floor.
You can easily include a 5-minute fat-burning skipping in your exercise routine. Here’s an example: