What Are The Benefits Of Jumping Rope For Exercise?
The jumping rope is one of the cheapest, most portable pieces of exercise equipment around: you can find a good one for less than $20, it can fit into any bag, and it provides a cardiovascular workout wherever you go! If you don’t trust the fitness power of something as simple as a jump rope, here are four benefits and how you can do it properly!
How Do I Properly Jump Rope?
If it’s been a while, you might forget that jumping rope involves proper technique. Regardless of the length of rope, make sure you have a four-by-six-foot area around you and roughly 10 inches of space above your head. If you haven’t done it since elementary school, don’t worry – using the jump rope is like riding a bike!
- Hold both rope handles in one hand and swing the rope to develop a feel for the rhythm. Keep both hands roughly the same distance apart from the centerline of your body.
- Without using the rope, do some practice jumps. Keep your jumps about 1-2 inches off the ground.
- Take the rope and start; you’ll want to jump continuously for one minute to get a feel for the exercise.
- Always wear good athletic shoes that fit well; this will minimize the impact on your feet.
Improving Cardiovascular Health & Breathing Efficacy
Skipping rope is a recommended exercise for aerobic conditioning. When you do it 20 minutes three to five times a week, you can increase your heart and lung health. It also improves the efficiency of your breathing, which is beneficial for other exercise routines like swimming. You won’t be as out of breath doing laps in the pool!
Jumping rope is one of the most efficient ways to work off calories. It’s an aerobic exercise with a burn rate of up to 1300 calories per hour (if performed at a high intensity). Ten minutes of jumping rope is like running an eight-minute mile in terms of burning calories!
Fascial Network Benefits
We firmly believe in targeting your fascial network for fitness, and in this sense, jump ropes are a great exercise! Skipping rope increases the resiliency and elasticity of muscles in the lower leg, regularly strengthening the calf muscles and improving the elasticity of the tendons and fascia. As you continue this exercise, you can reduce the risk of leg muscle injuries!
Jumping rope makes you focus on your feet. Whether or not you’re paying attention to them, The brain is aware of what your feet are doing, whether you think you’re paying attention to them or not. When you practice this over and over, you can become lighter on your feet and more coordinated. It’s especially beneficial for people who love taking part in Iron Man, Tough Mudder, and obstacle course competitions.
The added benefit is that it can help your cognition, too! Jumping rope means learning (or relearning) new motor patterns, and this improves the communication between your brain, wrists and lower leg muscles. It helps improve overall cognitive function, which is a benefit as we get older!