Jumping rope is one of the most hassle-free, simple, and beneficial exercises that anyone can perform. It may be the best option if you are looking for a cheap but impactful way to improve your fitness. Sadly, it is usually neglected in favor of other cardio exercises such as running and weight training.
When we think of working out, we automatically think of gyms, barbells, and rigorous movements. However, working out does not always mean having a gym membership and lifting heavy weights. You can be productive in your fitness goal even within the bounds of your home. Bear in mind that exercise is indispensable to leading a healthy lifestyle. You only get one body, so better get that moving and it will thank you as you grow old.
Jumping rope is an excellent option if you are thinking of starting your fitness adventure. As part of a person’s daily moderate-intensity exercise, the National Heart, Lung, and Blood Institute (NHLBI) advises 15 minutes of jump rope exercises. But if you desire to get the best jumping rope benefits for your health, fitness trainers recommend a moderate intensity for at least 30 minutes, five days a week. Five times a week may seem too much but we believe you can do it! You just need to have motivation and discipline — two important ingredients to a healthy lifestyle routine.
To have your motivation to do jump rope exercise, we rounded up the top 5 life-changing benefits it will give you.
Jumping the rope involves pushing the ground with each jump. In response to this impact, the bones adapt themselves to become stronger, thus increasing bone density. A 2018 study published in the Universal Journal of Educational Research found that ten weeks of regular rope jumping significantly improved leg strength and sprinting speed. Since the activity is carried out by the legs, invest in a good pair of sneakers and pay attention to any pain or discomfort.
Jumping rope can also work on specific muscles to give them strength, more mass, more definition, and more tone. According to Wesley Brown, a fitness instructor at Session in New York City, “Jumping rope recruits all the muscles that strengthen your calves, quads, and glutes along with engaging your shoulders, arms, and core.”
Does jumping rope burn fat? The answer is YES. Surprisingly, this exercise can burn up to 15 to 20 calories every minute. A Harvard Health report says that the effects of skipping rope for weight loss were similar to those of running for different body weights. So, if you jump for fifteen minutes, you can easily burn 200 up to 300 calories. Wow! Definitely a great way to support one’s weight loss pursuit.
Still, it should be noted that diet, weight, and movement intensity are ALL contributing factors to weight loss.
TIP: Get the best results from this exercise by monitoring your posture. Do not hunch your back when jumping!
Improves Mental Health
During a jump rope exercise, your brain stimulates by using your motor skills, spatial awareness, and sense of balance—giving your subconscious the resources it needs to refocus and block out the symptoms of anxiety.
Jumping rope is a dynamic exercise that a lot of people find enjoyable. There are amazing jump rope tricks to try which let you challenge yourself and optimize your routine.
Makes Heart Healthy
With ten minutes of daily jumping rope, your body would adapt in ways that are good for your heart health. Your heart functions harder as you jump — improving blood circulation of the entire body up to the brain. Additionally, the lungs also benefit from regular exercise, as stated by the Lung Health Institute. Skipping can improve lung capacity, thus reducing breathlessness.
Exercising is certainly not everyone’s favorite pastime. BUT, it should be noted that exercising is a cornerstone of living a healthy lifestyle.
Hence, we must do everything to care for our bodies even in the simplest way.
Marga is a broadcasting student and an optimistic writer. She’s fond of watching lifestyle vlogs and tear-jerker films. The power of writing has always been fascinating to her because it lets her express what is in the depths of her heart. Through her words, she hopes to have a positive influence on people.