You've probably heard of skipping rope, a sport that involves jumping barefoot on a rope. Skipping rope is an excellent fitness exercise to keep fit and lose weight, whether at home or in the gym. Discover all the benefits of this incredible sport and how to easily integrate it into your daily routine!
The incredible benefits of jumping rope sport on your health.
Jumping rope exercise is a very simple and effective workout.
The beauty of rope skipping is that you don't need a lot of time, equipment or space. All you need is 10-15 minutes, a skipping rope and a space of about 1.5m x 1.5m, that's it!
As you age, you need to be vigilant about your activity levels and prioritize regular workouts to promote cardiovascular health and reduce your risk of disease.
Throw a jump rope in your work bag and carry it with you or keep one at the office for an easy workout during lunch time or when you’re working late and need a little energy boost to keep you going. Plus, jumping rope is also good for your wallet, as it’s an affordable piece of equipment to use at home and keep in a home gym.
How to use a rope?
- Begin by holding the rope at both ends, with the middle of the rope directly behind your heels.
- Stand with your feet shoulder-width apart, standing tall and holding the handles firmly.
- In one motion, pull the rope over the back of your head so that the middle of the rope lands just in front of, or before reaching, your front feet.
- Jump directly over the rope and pull the rope behind your back and over your head, once again.
- You must repeat this movement, jumping straight into the air, every time the rope lands in front of your feet.
- At this point it is essential to keep your arms locked and simply move your wrists in a circular motion in order to bring the rope over the back of your head.
How to jump rope correctly?
Form is essential because if you don't hold the jump rope correctly and keep the correct rhythm for your jumps and movements, you won't be able to reap the benefits of jumping rope or get an effective workout.
Also read: JUMP ROPE | IS IT REALLY GOOD FOR YOUR CARDIO?
Benefits of sports skipping rope
Jumping rope is great for cardiovascular endurance and overall health.
This is a great form of cardio and even allows for added resistance, making it more suitable for strength training.
How many calories are burned by jumping rope?
Surprisingly, jumping rope burns 10 calories in a minute and also strengthens your legs, buttocks, shoulders, stomach, and arms. On average, you can burn 200 calories in 10 minutes of session every day. This is more effective than brisk walking.
Here are the main benefits of jumping rope, which make it a great exercise that you can do anywhere, anytime.
The benefits of jumping rope are numerous, from weight loss to reduced cancer risk. Jumping rope is a great calorie burner and improves the cardiovascular system.
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Improves heart health
Jumping rope is the best cardio exercise because it increases the heart rate. This significantly reduces the risk of heart disease and stroke.
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Increases concentration
Every cardio exercise will help you focus on your goal and jumping rope is one of them. Jumping rope sport can calm your body and increase your concentration.
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Improves coordination
Jumping rope constantly improves your coordination and endurance.
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Increases endurance and eliminates fatigue
By working continuously, you may feel fatigue or loss of endurance. Jumping rope can help you improve your endurance. The more you practice jumping rope regularly, the more your endurance increases. Regular practice of jumping rope can help you get rid of fatigue.
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Increases body flexibility
Jumping rope makes your body calm and flexible. Jumping rope gives great strength to the muscles and relaxes them. That is why it is included in an athlete's training regimen.
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Improve mental health
Jumping rope at a moderate intensity can reduce anxiety and depression. Exercise can increase blood circulation in your body and brain.
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Reduce belly fat
This is one of the biggest obstacles when it comes to losing weight. But jumping rope can help you with that. High-intensity interval training (HIIT) exercises help reduce belly fat without dieting and strengthen your abs.
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Strengthen your bones
Jumping rope strengthens your bones and increases bone density, which reduces the risk of osteoporosis.
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Gives glowing skin
Post-workout skin glow is one of the best ones you can get. Exercises like jumping rope will always give you healthy, flushed and glowing skin.
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Improved lung function
Jumping ropes improve blood circulation and breathing, which ultimately increases lung capacity.
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The jump rope is convenient and portable
You can carry it with you and keep it in your bag. It is light enough, unless weighted, that it does not cause strain on your back or shoulders and does not slow you down.
Jumping rope requires minimal time, where 10-15 minutes is sufficient and effective and no other equipment. It is also more fun, and therefore easier to motivate yourself than a 30-minute workout on a cardio machine or running.
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It improves speed and agility training
Jumping rope activates your fast-twitch muscles, which allow you to explode faster, and speed and agility all come from your fast-twitch muscles. Jumping rope benefits your fast-twitch muscles and trains them to be more agile and coordinated, with fancy footwork and speed.
You can also improve your balance and coordination by performing one-foot jumping exercises. One-foot exercises are also challenging and give good results.
You may also like to read: WHAT ARE THE BENEFITS OF JUMPING ROPE AND WHY SHOULD YOU ENJOY JUMPING ROPE?
Benefits of Jump Rope for Weight Loss
There are many ways to lose weight, and jumping rope is one of the effective methods to achieve this.
Jumping rope alone is not enough to lose weight. It requires a planned diet, weight loss goals, commitment, and a high level of activity. You should also consider other factors like age, previous illnesses or surgeries before you start exercising, as these can affect your weight loss rate.
If you jump rope for 30 minutes to an hour a day, you will lose almost 200 to 300 calories. But beginners can't do it directly for 30 minutes, you may need some time to increase your duration.
The Effectiveness of Jumping Rope in Weight Loss
Jumping rope sports activates all the muscles in your body. The more you exercise, the more calories you burn and the more weight you lose. As a beginner, you can start with a low intensity jump rope and as time goes by, you will acquire mastery and coordination and then you can increase the intensity as you wish.
The following points should be kept in mind to lose weight by doing rope jumping
- Jumping rope can reduce your body fat. You can do simple exercises and try different intensities at a time that suits you.
- Jumping rope is inexpensive and does not require expensive equipment.
Precautions for Jumping Rope
- Warm up for at least 10 minutes before jumping rope.
- Wear shock absorbing socks to prevent injury.
- Drink electrolyte water before and after exercise.
- Wear a sports bra to support your chest during exercise.
Also discover: CARDIO CHALLENGE: JUMP ROPE CALORIE BURNER
How to avoid injuries when jumping rope?
Exercising is beneficial for your physical and mental health.
But with any exercise comes the risk of injury. However, if you do it right, there are ways to avoid shin splints, not hamper your productivity, and maximize the benefits of jumping rope. Let's take a quick look at some of these tips from fitness enthusiasts:
Recognizing the signs of an injury:
When you are exercising and are totally focused on completing your last movement, it is very difficult to distinguish normal pain from pain related to an injury.
Muscle pain is characterized by fatigue and tightness, which can be improved over time with stretching. In contrast, an injury is recognizable by sharp pain, swelling, and fatigue that does not go away.
- Pay attention to the surface you are jumping rope on.
When jumping rope, try to avoid hard surfaces like asphalt and concrete that leave little room for shock absorption, increasing the risk of injury. Try to aim for surfaces like wood or rubber floors. If you have no other choice and must jump on a hard surface, reduce the intensity of your workout.
- Shoes are vital
It is very important to wear the right shoes to avoid injuries. You need to invest in good quality shoes that absorb shock effectively, are comfortable to wear and make you feel good about yourself while wearing them.
- Don't neglect the volume of the jumps
The frequency of jumping is very important to prevent an avoidable injury. Beginners are prone to injury because the excitement of reaching your goals faster often leads to your body being overly stressed. This leads to injuries. Rest and recovery are very important when it comes to exercise.
Continue to vary your workout routine by intensity and duration to maintain interest and avoid injury.
- Don't skip the warm-up
Even if you're in a hurry, never skip your warm-up before you start jumping. Warming up gradually increases blood circulation and heart rate. This prepares you for the real workout ahead!
- Don't underestimate stretching
People often underestimate the value of a good stretching program and omit it completely from their workout routine. Stretching is essential to combat muscle tightness. On your rest days and active rest days, do a good 30-60 minute stretching session. You should also finish your workouts with some yoga asanas that are effective stretches.
- Keep the rope at a lower angle
Make the landing as soft and even as possible.
You may also be interested in this article: SPORTS WARM-UP | WHY NOT DODGE IT?
Here are some sport jump rope exercises
1. Weighted jump rope session (25 minutes)
Adding a weighted jump rope is a great way to strengthen your upper body. This weighted jump rope workout will add muscle tension to your forearms, wrists, abs, shoulders, and back muscles.
An example:
- 60 seconds of weighted jumping jacks
- 30 seconds rest
- Repeat 10 times
- Rest for 2-3 minutes
- 30 seconds of weighted jumping jacks
- 15 seconds rest
- Repeat 10 times
2. Single leg jumping sessions (20-30 minutes)
Single-legged hopping exercises work on balance and coordination. They prevent you from compensating with the other leg, allowing for more targeted work and greater tension on the muscles.
This helps eliminate muscle imbalances and improve your overall balance. You also get strength improvements because there is much more weight applied to each individual leg, similar to a single-leg exercise and circuit, with more stress on the calves and ankle muscles.
Tip? Give the rope a little swing when doing single leg jumping circuits. When doing single leg jumping jacks, you need to swing the rope a little faster, because you won't be able to jump as high on one foot as you can on two.
An example:
- 60 seconds of standard jumps
- 30 seconds rest
- 60 seconds of jumping on the right leg
- 30 seconds rest
- 60 seconds of jumping on the left leg
- 30 seconds rest
- Repeat 5 times
3. HIIT Double Jump Session (12 minutes)
The double jump HIIT workout is perfect for those trying to get their heart rate up in a short amount of time. To do it, you need to be able to do a double jump. A double jump involves swinging the rope over your head and under your feet twice, in one jump. You need to jump higher and spin the rope faster than you normally would in a traditional jump.
Because you jump higher and spin the rope faster, this exercise is very intense and gets your heart rate up very quickly. That's why it's great for building cardiovascular endurance and requires the least amount of time possible.
An example:
- 45 seconds of double jumps
- 15 seconds rest
- 45 seconds of double jumps
- 15 seconds rest
- 45 seconds of double jump
- 15 seconds rest
- 1 minute rest
- Repeat 3 times
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