10 Benefits of Skipping Rope on Your Body

Boxers, fitness enthusiasts, and children all love jumping rope! You may think of it as child’s play but you will find that the 10 benefits of skipping rope go beyond it. You will even love that it brings out the child in you while strengthening your adult body.

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When done regularly and properly, jumping rope will provide the following benefits:

1

Burn Calories Faster

Have you heard about Jump Rope for a Heart? The American Heart Association created it to emphasize the heart-friendly benefits of jumping rope. Ten minutes of vigorous rope jumping has similar benefits as running an 8-minute mile.

Burn Calories Faster

You can perform moderate jumping for a minute and lose 10-16 calories during this time. You may also jump rope for 30 minutes and lose 480 calories.

2

Increase Bone Density

Unlike running, the impact on the joints with jumping rope is lesser. This is because the impact of each jump can be absorbed by both legs instead of just one. Studies have also shown that jumping is one of the best ways to improve bone density.

Increase Bone Density

Just be sure to adopt safety precautions to reduce the risks of injury. You should, for example, wear the right shoes and jump the right height.

3

Build your agility, Balance and Coordination

Jumping rope contributes to your “lightness of feet”. When you’re landing on the balls of your feet, your mind and body makes neural muscular adjustments. Your body adopts to the new movement resulting in better balance, agility and coordination.

Build your agility, Balance and Coordination

You become more focused on your feet’s movement, too, a must in many types of exercises. You can even dance better for it, too, whether it’s on the dance floor or the ring.

4

Improve Cognitive Function

Activities with physical and mental demands have higher impact on cognitive function. These include jumping rope, ballroom dancing, and aerobic dancing. The brain works harder when the physical activity involves more rhythm, coordination, and strategy.

Improve Cognitive Function

Instead of going on the treadmill or stationary bike, you should try jumping rope. You can give your brain and body the workout they need in a single session. You should also vary your jumping rope workouts by adding tricks.

5

Make Your Own Workout

Jumping rope is more of an art than a science. You can make your own tricks and incorporate them into your workout program. You can choose from standard tricks, too, such as double Dutch and Chinese wheel jumping.

Make Your Own Workout

You can even add a ball to your routine. You have the opportunity to just go crazy with your routine, have fun, and impress others.

6

Affordable

You don’t have to spend hundreds of dollars on the equipment. A jumping rope costs only a few dollars at a sporting goods store. You also don’t need special personal gear since your workout gear will do.

Affordable

7

Portable

You can jump rope almost anytime, anywhere. You can do it at home, in the office and in the gym for as little as 15 minutes each session. You don’t have to carry heavy and bulky equipment since a jumping rope will fit in your bag.

Unlike other types of exercises, jumping rope is faster and easier on the preparation. You don’t have to wear special protective equipment, such as a helmet. You also don’t have to prepare your equipment, such as checking your bike for a ride.

Portable

You just have to put on your shoes and grab your rope. Within minutes, you can jump rope to your heart’s content.

8

Little to No Learning Curve

If you have jumped rope as a child, then jumping rope as an adult will come easy. Even if you haven’t done it before, you will have an easy time learning the basics. For as long as you can jump, you can jump rope!

Little to No Learning Curve

9

Jump Rope Technology

Jumping ropes now come with several useful features. These include ultra-fast cables, ball-bearing handles, and sizing systems. You can also find smart jump ropes made from lightweight yet durable beads. These jump ropes can even count jumps.

10

Great Warm-up Exercise

Jumping rope is a great way to warm up your body in preparation for a more rigorous workout. You can even just jump rope for the sheer pleasure of jumping!

5 Tips When Jumping Rope

But jumping rope has its risks, too. You can become injured upon tripping on the rope or when hit on the head. You should then keep these five tips in mind to reduce your risk for injury.

  • Buy a good jump rope. Plastic speed ropes and beaded ropes are your best bets as a beginner. These last longer and whip around faster than cotton ropes. You will then enjoy a more intense workout.
  • Measure the rope according to your height. The handles should be up to your armpits when you stand in the rope’s middle.
  • Start your workout on a rubber or waxed floor. You have to prepare your hips, legs and feet for the impact of jumping, thus, this recommendation.
  • Adopt the proper stance. You should hold the rope at about hip height. Your elbows should be slightly bent with your upper arms close to your side. Your shoulders must be back and down and your chest out.
  • Start with small jumps for better control. Land on the balls of your feet to reduce the impact.
5-Tips-When-Jumping-Rope

When you have mastered the basic art of jumping rope, you can add more tricks to your repertoire. You may also make your own workout, such as the following: (Each movement should be done for 60 seconds):

  • Forward jump
  • Side-to-side jump
  • Backward jump
  • Single leg, jump left
  • Single leg, jump right
  • Rest for 60 seconds
  • Forward jump
  • Alternating jump
  • Foot-cross jump
  • Single leg, jump left
  • Single leg, jump right

Final Words

Jumping rope isn’t just child’s play! You will enjoy its wide range of benefits over other types of cardio exercises. You will love that it’s portable, affordable and easy to learn, too. Soon, your mind and body will love the buzzy feelings that come after a good jumping rope routine!

You should take safety precautions before, during and after your jumping sessions. You can maximize the benefits of jumping rope when you reduce the risks it carries, after all.

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