Rope jumping is a simple and efficient cardio. It is a popular warm-up exercise and has more to offer than just prepping your muscles for workout sessions.
This full-body workout that athletes and fitness gurus swear by has several health benefits. But skipping, like any other exercise, is not foolproof. Here are the gains and pains of jumping rope (or skipping).
1. Improves Heart Health
Skipping or rope jumping is a great form of cardio. It increases heart rate. This allows the heart muscles to work harder to pump oxygenated and deoxygenated blood across the body, thereby promoting heart health.
A 12-week study on the effect of skipping on children confirmed that rope jumping helped reduce the risk of cardiovascular disease.
2. Tones Lower And Upper Body
Rope jumping is a great full-body workout. It helps shed fat from all parts of your body and tones you up. It will not help build lean muscle, but if you do it at a higher intensity, you will work your biceps, triceps, shoulders, calves, thighs, and glutes.
3. Burns Calories To Aid Weight Loss
Skipping or jumping rope is an amazing way to burn calories and shed fat. In a study, scientists found that rope jumping to dance music helped improve BMI more than stationary cycle exercise.
Start with a short session of 2-3 minutes of jumping rope every day. Increase the duration and intensity as you progress.
4. Improves Motor Function And Stamina
This is the reason most athletes, and especially boxers, practice jumping rope. It is scientifically proven that adding skipping or rope jumping and weighted rope jumping to your exercise routine helps improve coordination, strength, endurance, and balance in young athletes.
5. Helps Improve The Immune System
Jumping rope is a great way to boost your immune system. Physical exercise helps lower inflammation, increases the number of T-cells, and improves the function of natural killer cells. But be cautious as too much exertion may make you prone to infections.
6. Helps Improve Bone Density
Osteoporosis and weak bones are direct causes of low bone density. Jumping rope regularly can help improve bone density. Moderate intensity rope jumping is also safe for people with osteopenia. It helps increase hip bone mineral density.
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7. Boosts Mental Health
Skipping stimulates the secretion of serotonin, the “feel good” hormone. This, in turn, helps boost mood and improves mental disorders like depression and anxiety.
8. Helps Children With ADHD
About 5% of children in the US have ADHD (Attention Deficit Hyperactivity Disorder). Research studies have shown that skipping or jumping rope helps children with ADHD. Consult your doctor to know if your child can benefit by jumping rope.
9. Is Easy On Your Joints
Jumping rope is easy on your joints, thereby lowering the risk of injury of the knees or any other joint. Of course, you must not try rope jumping right after surgery or a critical injury – not until your doctor and physical therapist give you a nod.
10.Helps Improve Skin Health
Sweating is great for your skin. Sweat helps maintain skin hydration. Moreover, it acts as a barrier to prevent dust, pollution, and microbial growth on the skin. As a result, your skin can turn brighter over a period.
Remember, you must also hydrate and eat healthily.
For weight loss – skip 10 minutes, two times a day.
For strength and conditioning – 10-15 minutes, two times a day.
For improving muscle tone –Do high-intensity skipping for 1 minute and take a break for 10 seconds. Repeat for 5 minutes.
Now, let’s discuss when it is not advisable to jump rope.
Avoid Rope Jumping If
You have heart problems. Do it only if your doctor gives you a green signal.
You are recovering from a serious illness or surgery.
You have high blood pressure. Take your doctor’s opinion.
You have a bone injury.
Rope jumping is a great exercise. Keep the basics in mind. Ease your body into it slowly and keep it steady, but progressive.