Jumping rope is a form of exercise which is preferred by athletes, boxers, and football professionals across the world. It offers a full-body workout, and enables will you to burn many calories in a short time while.
However, it’s not enough to help you lose weight; instead, it’s part of exercise and diet routines that enhances your metabolism and weight loss. Besides, a jumping rope is quite cheap and can easily fit into your briefcase. Also, you can share it with your family members and help improve your cardiovascular fitness and muscles.
Exercising is not only about building muscle or losing weight. Though the two are essential, the benefits of workout extend to your body and mind. Jumping rope delivers consistent results, and its benefits go beyond improving the toning of your muscles and helping you maintain good health.
Well, below are the top benefits of the jumping rope plus a few tricks you will need to get the most out of the exercise.
- Top Ten Benefits of a Jumping Rope
- 1. It improves your cardiovascular health
- 2. A Jumping rope can reduce the belly fat
- 3. It aids in weight loss
- 4. It improves your coordination
- 5. Helps to decrease foot and ankle injuries
- 6. Jumping bone increases your bone density
- 7. Improves mental sharpness
- 8. Increase Agility and Speed
- 9. They are fun
- 10. Affordability
- Jump Rope FAQs
- How many calories does jumping rope burn?
- Are 10 minutes of jump rope enough?
- What is the best surface to jump rope on?
- Can jumping rope burn belly fat?
- Is it okay to jump rope barefoot?
Top Ten Benefits of a Jumping Rope
1. It improves your cardiovascular health
A jumping rope is a type of cardio exercise and it contributes to a healthy heart. The cardiovascular system includes the heart, veins and arteries. Veins and arteries help in the circulation of blood and oxygen between the heart and different organs of the body. A Jumping rope enhances your cardio framework, which makes the heart work more efficiently. Besides, the different activities you’ll partake with a jumping rope increases your breathing efficiency, which helps you to increase your stamina.
Furthermore, as a cardio exercise, a jumping rope increases your heart rate. This results in faster pumping of blood across your body which promotes better heart health. According to a 12-week study on children on the benefits of using a jump rope, researchers found out that this form of exercise helps reduce the cardiovascular cases in the younger populations.
Besides, cardio exercises are popular as they require simple equipment and no advanced training. You only need to wear your shoes and start running outside or step on a treadmill. The heart is a primary component of the cardiovascular system, and this exercise is therefore beneficial to your entire cardiovascular system. Though other exercises i.e. jogging and running, can be beneficial to your health, a jumping rope is better as it has fewer chances of injury and is more efficient.
2. A Jumping rope can reduce the belly fat
There is no single workout which is useful in losing weight without the right dieting. But some exercises such as jumping rope have been linked to faster weight loss, especially around the belly and trunk muscles. When you are on a jumping rope exercise, pull your cores continuously tighter to target the belly area. Focusing on your cures will help you sculpture the abs. A jumping rope is beneficial in also losing calories, and thus contributes to the loss of belly fat.
3. It aids in weight loss
When it comes to fitness, everyone has a unique body which makes the process deliver different results for each individual. But the basic rules are the same since if you take more calories than you burn then you will increase your weight. On the other hand, if you take lesser calories than the ones you burn, then you will lose weight.
And though most people practice intermittent fasting and lower their calorie intake to help them lose weight, proper exercise remains a critical component when losing weight. If you fail to properly exercise with your body, then your body will experience a slower metabolism leading to burning off fewer calories. This makes it challenging to get lean; this is where the jumping rope exercises come into play. One of the best benefits of a jumping rope is that it helps you lose weight faster, especially if you are using a heavy type. Overall, a jump rope performs an incredible job during weight loss.
4. It improves your coordination
Regardless of whether you pay attention or not to your brain during exercise, you should know that it’s an essential component during the jumping rope exercise. The mind is aware of what is happening in your feet which makes coordination vital during your exercise. When you are exercising with a jump rope, you will continuously be rotating it around your body while timing the right time to jump when the rope is at your feet. The whole exercise requires you to stay alert for it to be successful.
And besides, when you find a rhythm, then it’ll increase your physical potential. Overall, a jumping rope will help improve your coordination by making you concentrate on your feet. This is because your brain is aware of what is happening below your feet and over time, your feet will become lighter. The bottom line is the more you perform tricks with a jump rope, the more coordinated you will be.
5. Helps to decrease foot and ankle injuries
If you’re a basketball or football enthusiast, then you will know that many players end their season or even careers because of a foot or ankle injury. According to data from the NBA 2019 postseason, 25% of player injuries were of foot and ankle. Most times, players neglect their feet and ankles, which can make them collapse when they’re required most. But if they were to keep the two strong and healthy, then getting severe injuries would not be easier.
During the jumping rope exercise, your tendons, ligaments and muscles around the feet and ankles are strengthened, which lowers the chances of injury. Therefore, mot beginner football players have a challenge, and you’ll hear most of them complaining about hurting feet. The reason is they’re putting to work muscles around the feet and ankle which are quite new and less strong. The muscle
This is why many beginners complain to us about their feet hurting so bad. The reason is that you’re working all these new, relaxed muscles around your feet and ankles that you haven’t used regularly before. The advantage of low-intensity rope exercise is it’s easy on your joints which lowers the risk of getting injuries during workout.
Low-intensity rope jumping is easy on your joints, thereby lowering the risk of injury of the knees or any other joint. Besides, studies show that it can improve the shoulder movement of some athletes.
6. Jumping bone increases your bone density
According to Dr Daniel W. Barry, an assistant professor of medicine and researcher at the University of Colorado, at Denver, the best exercise for improving one’s bone density is jumping up and down. But why is it so? Well, take the case that feet and ankles are like your body foundation, and since you will be jumping up and down, you will create a repetitive bouncing motion which helps to increase in bone mass. Healthy bones have a higher density and vice versa.
Also, the jumping rope exercise can help you prevent osteoporosis. Osteoporosis is a condition that affects bones in which they become more susceptible to fracture. Bone mass reduces after one reaches 35 years old, and it affects women more than men, especially after reaching menopause. A jumping rope exercise is a stimulant for the femoral rock and also helps in strengthening it to reduce the loss of bone mass.
7. Improves mental sharpness
According to the Jump Rope Institute, a jumping rope helps during the development of the right and left brain hemispheres. This helps to improve the reading skills, raise spatial awareness and increase your mental alertness.
When you are performing a jumping rope exercise, you will be combining timing, rhythm and calculations to ensure your brain calculates the exact rope speed, distance, direction and your body position that conforms to the rotations you’re undertaking. The combination of these factors will go a greater way of improving your cognitive function.
Jumping on your feet requires your mind and body to address the imbalanced, which may occur as a result of continuous jumping. Therefore, skipping rope exercise helps improve your dynamic balance, reflex and also boost your muscular endurance. And since your brain is always on a working mode during the training, your intelligence will get a boost.
8. Increase Agility and Speed
Do you want your feet to become lighter? Well, then conduct some jumping rope exercises every day for about 10 minutes. As you jump the rope on balls of your feet, your mind will be connected with your body, helping you to make the necessary neural muscular adjustments for your balance.
Besides, a jumping rope improves your coordination and balance, which enables your mind to focus on the feet for extended periods even when you’re not aware of it. Boxers are familiar with this fact, and you’ll find most of them taking jumping rope as an essential exercise before their matches.
9. They are fun
We all know that you only do something to your best ability if you enjoy it. Fun is an essential factor when it comes to making a proper workout routine. And you also have to employ consistency if you want to get desirable results. Fun is an essential component of consistency as you only do something well when you enjoy it.
The jumping rope enables you to handle many workouts and avoid the gym. It also gives you a chance to learn new skills, and unlike other activities such as running, you will be able to progress on new skills learnt, i.e. side swings and double unders. Each exercise is fun and adventurous, and you can also compete with yourself and other jumpers to make it more interesting. There are also app workouts with plenty of milestones, and you can adjust the rope workout to suit different needs.
A jumping rope is quite affordable, unlike most of the fitness options in the market. Even running requires some good shoes. You can find jump ropes for different budgets and also for as low as $3. But the quality ones usually go for $25 and above. Get a rope that is suitable for your surface and one that can last for longer at a budget.
Jump Rope FAQs
How many calories does jumping rope burn?
Jumping rope is a full-body workout; therefore, it burns many calories in a short time. The mid-sized person can burn up to 10 calories per minute with this exercise.
Are 10 minutes of jump rope enough?
Yes, unlike the treadmill, you don’t have to jump for hours for you to burn enough calories. Even jumping at average rates will help you burn 10-15 calories per minute. But I would recommend you try three different 10-minute rounds of jumping each day for you to burn about 480 calories in total. According to Science Daily, the 10 minutes of a jumping rope is the same as running for 8 minutes.
Even jumping at a very moderate rate burns 10 to 16 calories a minute. Work your jump rope exercise into three 10-minute rounds, and you’re looking at 480 calories in half an hour. According to Science Daily, 10 minutes of skipping rope is about equivalent to running an 8-minute-mile. Unlike running on a treadmill or plodding away on an elliptical, you don’t have to jump rope for hours to burn enough calories
What is the best surface to jump rope on?
Most people use a concrete surface with a jumping rope. The concrete surface contains a rough texture which provides the maximum grip and prevents you from slipping off. Besides, you can jump the fastest on this surface because it allows for the best rebound. You can also try other types of surfaces to see the best one that works for your feet.
Can jumping rope burn belly fat?
Jumping rope is a full-body workout, so it burns many calories in a short time. For an average-sized person, jumping rope might even burn more than ten calories a minute.
However, you should not rely on a jumping rope alone to help you lose weight. Instead, incorporate the proper dieting and exercise routine that enables you to increase your metabolism and burn more pounds faster.
Is it okay to jump rope barefoot?
Yes, you can jump rope barefoot. Note that though the exercise is an advanced movement, you won’t need some footwear to be able to do it. Doing the barefoot is okay but go for a low impact surface like a jump mat or gym floor.
A jump rope is one of the best tools for exercising with. Its small, portable and can be shared with members of your family. The first time you use a jump rope, you will realize that it has many benefits to your body. Just use the correct ways of exercising to enjoy these benefits.