Jumping rope is an excellent full-body workout that can help you burn calories and strengthen your muscles. In fact, jumping rope can be your only workout and you can still reap many health benefits.
8 benefits of jumping rope
- Increases heart rate: Jumping rope is a high-impact exercise that increases your heart rate quickly. That is because it involves contractions of many different muscle groups together at once, making it an efficient cardio exercise that can reduce the risks of heart disease and diabetes.
- Strengthens muscles: Jumping rope involves full-body strengthening, since it requires you to engage your legs (calves, quads, and hamstrings), feet, ankles, core, biceps, and shoulders without having to actively think about exercising them all at once.
- Increases agility: Since jumping rope requires you to move upward from the balls of your feet, it can help increase your agility and make you more adept at certain sports, such as boxing, basketball, and volleyball.
- Improves balance: Jumping rope strengthens the muscles in your legs and forces you to maintain your center of gravity, which can improve your balance.
- Improves coordination: Jumping rope requires the coordination of your arms, hands, legs, feet, and core, all of which need to work together to ensure the swing of the rope and timing of your jumps. This can help you improve your coordination.
- Keeps bones healthy: This type of high-impact exercise can help your bones become stronger and denser.
- Burns calories: Rope-jumping burns more calories than an 8-minute mile run.
- Versatile: Jumping rope can be used as a warm-up or cool-down activity before weight training or interspersed with body weight exercises in an interval-style workout.
How to jump rope properly
Wear well-fitting athletic shoes. Make sure you are on a wooden floor, a piece of plywood, or an impact mat made for exercise.
You can try to develop a feel for the rhythm of the rope swing by either swinging the rope with both handles in one hand or by swinging the rope handles one in each hand without jumping. Next, you can practice jumping without using the rope. Finally, attempt to put the two steps together. You can start at a lower intensity and gradually increase as you get used to it.
Try to maintain a target heart rate zone where you are exercising, with enough intensity to benefit from the exercise but not so much that you endanger your health. If you have any health conditions, such as heart disease or arthritis, consult your doctor before trying rope jumping as a workout.
Health Solutions From Our Sponsors
Martin M. Calorie-Burning Jump Rope Workout. American Council on Exercise. https://www.acefitness.org/resources/everyone/blog/5408/calorie-burning-jump-rope-workout/#
Eler N, Acar H. The Effects of the Rope Jump Training Program in Physical Education Lessons on Strength, Speed and VO 2 Max in Children. Universal Journal of Educational Research. 2018;6(2):340-5. https://eric.ed.gov/?id=EJ1170647
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