Everyone knows that Skipping Rope is good for the health, but what are the exact benefits of rope skipping?
Skipping Rope is the simple form of cardio exercise that can do more for your health than jogging and running. It is the ultimate fun and great for a full-body workout, heart health, mental sharpness. It is the easiest tool for doing cardiovascular exercises and you can take it anywhere as well. If you are bored with your usual cardio exercise on a treadmill, the cross trainer then skipping rope is an alternate for doing cardio. There are so many benefits of Jumping Rope, Here is some you probably don’t know.
10 Benefits of Rope Skipping
It is just a rope but you might be surprised to know that it can help a lot in keeping you fit. It is the basic tool that provides cardiovascular fitness and increases muscle engagements. A skipping rope adds little fun and creativity into your workout and does not require too much space. Here are some amazing benefits of rope skipping.
1. Improves Heart Health
As we know that cardio exercises are very good for the health of the heart. Jumping rope is also a type of cardio exercise that improves heart rate. The heart is one of the most important organs of our body that pumps blood, supply oxygen and nutrients to the tissues. When we do cardio exercises, heart rate increases that enhance the capacity of heart muscles or cardiovascular framework to promote heart health.
According to the British Rope Skipping Association (BRSA), jumping rope helps to improve the health of the blood circulatory system, boosts the immune system, and also balance the metabolism. Moreover, Skipping Rope is a very good exercise for overall health.
2. Full Body Workout
If you are looking for an exercise that gives you a full-body workout in a short period of time then you must invest in a Skipping Rope. Jumping rope is a full-body workout because you use your abdominals to stabilize your body, legs for jumping, shoulder, and arms for wheeling the rope.
3. Burns Calories and Helps to Lose Weight
Jumping Rope is a full-body workout, therefore it burns a lot of calories in a short time, approximately 10 calories in a minute. Skipping Rope is a great tool for achieving weight loss. Skipping Rope is safer than jogging and skipping rope burns more calories in comparison to jogging. You can burn roughly 1300 calories in an hour of vigorous exercise that is an extraordinary and simple way for weight loss.
4. Reduces Lower-Leg Injuries
Skipping Rope is a simple aerobic exercise that reduces the risk of lower-leg injuries. You can do rope skipping without affecting your knees because you land on your toes after the jump. Skipping Rope increases the muscle strength in ankle joints that decreases the risk of foot and ankle injuries. Therefore it is a safer exercise than running,
5. Benefits of Rope Skipping: Improves Stamina
In addition to improving heart health and full-body workout, jumping rope also improves stamina. Jumping rope is the best exercise for the health of the heart and lungs. In order to improve your stamina, you must do jumping rope daily for 10-15 minutes.
6. Increases Bone Density
The best exercise to increase bone density is jumping up and down, therefore jumping rope improves bone density. The people who had any fracture or have a family history of osteoporosis, they must consult with a physician before going jump rope to avoid any type of injury. Osteoporosis is a disease in which the density and quality of bone reduced.
7. Improves Cognitive Functions
Jumping Rope improves cognitive functions and that is why most athletes, practice skipping rope. You have probably seen boxers doing jump rope because more practice with skipping rope makes you lighter on your feet. This further improves your cognitive function, endurance, and balance.
8. Improves Mental Sharpness
Cardiovascular exercises help to create new brain cells that enhance brainpower and brain activity. Jumping rope a few minutes a day helps in the development of the left and right hemispheres of the brain. This further enhances spatial awareness, increases memory power and improves your mental sharpness.
9. Benefits of Rope Skipping: Relieving Stress
Skipping rope can relieve stress by releasing endorphins. Endorphin is a hormone that is known to lessen depressive moods. Your mind, feet and other parts of the body, engaged together while doing rope jump. This synchronization of your body, mind and the rope helps to relieve stress and also makes you calmer in other situations.
10. You Can Do It Anywhere
The biggest positive point of skipping rope is that it is completely portable and you can not miss your workout routine. It requires a small space for jumping rope, you can do it either in your hotel room, garden or park. You can take it away anywhere and start your work out easily after all it gives a full-body workout. And this is one of the best benefits of rope skipping.
How to Jump Rope for Beginners
First of all, choose a quality, durable and adjustable skipping rope. Now adjust the rope according to your height and choose a plane surface to jump a rope. Now follow the below steps to start jump rope.
- Stand up and hold the handle of the rope in each of your hands.
- Keep your leg and shoulder straight and extend your arm away from your body at a 45-degree angle to create a large arc.
- Keep the rope behind your feet and rotate from back to front using your wrist.
- When the rope comes towards the front of your feet, jump and try to keep the motion in the ankle.
- Now repeat this process.
Common Mistakes of Beginners
- The beginners use their arms to spin the rope. Instead of using your arm, use your wrist for rotating the rope.
- Do not Jump too High: The beginners start jumping too high or they start kicking heel back. Keep in mind that the diameter of the skipping rope is approximately 5mm, so you need to jump only a few inches off the ground.
- Bending Forward: This is the most common mistake people make. Try to keep your leg and shoulder straight for making a good athletic arc.
Skipping Rope Workout for Beginners
Here is the simple jump rope workout routine for beginners, a type of cardio exercise with jump rope for 10 minutes total.
- Low Pace: Start with 30 seconds of low-intensity jumping.
- Take rest for 30 seconds
- Fast Pace: Then 30 seconds of high-intensity jumping.
- Take rest for 30 seconds
Follow this simple workout routine to take benefit of rope skipping. Once you learn jumping rope and you become comfortable, you can increase the intensity and duration for rope jumping.
If you are a patient of high blood pressure or suffering from heart disease, do it only when your doctor allows you. Avoid Jumping rope in case of bone injury or you are recently recovering from a serious illness or surgery.
Conclusion: Invest in a quality, durable and adjustable Jump Rope You must do Jumping Rope at least 10-15 minutes daily to keep yourself fit and healthy.