Jumping rope is considered to be one of the most effective exercises, even more, effective than other forms of cardio exercises. According to a study published in 2013 by American Association for Health, Physical Education and Recreation, the benefits of jumping rope for 10 minutes are equal to the benefits of jogging for 30 minutes.
There are a plethora of benefits of jumping rope, ranging from reduction in your calories to improving the health of your heart. Check out some of the amazing benefits of jumping rope and do not forget to inculcate this in your daily workout routine.
5 Fantastic benefits of jumping rope
1. Helps in burning calories
Although this one might seem quite obvious to you, you have no idea how many calories you can burn while jumping a rope in just about 10-15 minutes. You can burn approximately 200 to 300 calories while jumping the rope for only 10to 15 minutes.
You may not even burn these many calories while doing any other intensive cardio exercises, swimming, jogging, running, or cycling.
You burn more calories while jumping rope because almost all the muscles of your body are working when you jump the rope. Due to this, a lot of heat is created in the body which is considered to be thermogenic.
If you are a beginner, then jumping rope for only about 2-3 minutes might cause some difficulty in breathing and you might have to stop constantly to catch your breath. Your pulse rate will be spiked up and you will need to maintain the amount of energy for your muscles.
Be that as it may, continue to do it for some time and try to raise your goals and meet them constantly. Soon, you will realize that you can jump rope for 10 to 15 minutes straight. Well, that’s all that we need.
2. Helps to strengthen bone density
Bone density is defined as the strength of your bones. This strength is measured by the number of minerals you have in your body such as calcium. If you have high amounts of calcium, your bones are less delicate and they will not break easily.
This means that you are saved from the risk of suffering from osteoporosis in the future. If you have low bone density, you might suffer from osteoporosis in the future. Therefore, a healthy intake of calcium in the form of fruits and vegetables is advisable.
Another way to keep your bones strong is to jump ropes every day. It helps in building bone density through impact training. Impact training involves stressing your bones more aggressively which helps in honing them and making them stronger.
This fact is also affirmed by the International Osteoporosis Foundation, however, you should consult your doctor first before starting any new exercise or a new diet.
3. Helps in enhancing coordination
Jumping rope helps in the enhancement of your coordination especially when you are swinging the rope twice within each jump. As several parts of the body are communicating with one another to complete one task, coordination is immensely important which also helps in enhancing your cognitive functions and abilities.
Not only that, but a study conducted by health experts also unraveled that jumping rope helped in the cognitive function and motor coordination among autistic children, who are constantly suffering from maintaining balance and coordination.
4. Reduces the risk of injury
As the bones of your body tend to get stronger and denser day by day when you continue jumping rope, your bones and muscles will be less likely to face injury or the risk of it while doing any strenuous physical activity or intense exercise.
In addition to this, while jumping rope your upper as well your lower body is in constant coordination with each other and your mind is in a complete state of awareness. Therefore, it is less likely that you will trip over and get hurt.
5. Helps in improving the health of your heart
You might have noticed that if you jump rope for a few minutes your heart rate will spike and you will need to catch your breath. This is a good thing as jump roping helps in increasing your VO2 Max. VO2 MAX is defined by the maximum amount of oxygen a person can use while doing any kind of exercise. So, if you find that your VO2 MAX is high, it is good because your cardiovascular strength has improved.
In addition to this, people who are suffering from certain cardiovascular diseases should opt for jumping rope because it will help them to improve the health of their heart and live a long and healthy life.
These are some of the proven benefits of jump roping that can enhance your body, strengthen your muscles, improve the health of your heart and even hone your cognitive abilities. You can see these benefits just within a few days of jump roping.
Here’s how you can include jumping rope in your daily workout routine!
Apart from the jumping rope benefits of legs and other parts of your body, jumping rope is extremely beneficial because it can be done anywhere and anytime. The only thing that you will need here is the jump rope.
The guide to follow for including jump rope in your daily workout routine:
- Before doing your workout routine, do not forget to jump rope for at least 10 to 15 minutes. Jump roping will help you to warm up your muscles and bones and therefore, strengthen them for your entire workout routine.
- While doing resistance training which is extremely healthy for maintaining a fit body, you can complete at least three minutes of jump rope between the rounds.
- Not only that, but you can also jump rope for two to three minutes max while doing strength training exercises such as sit-ups, pull-ups, and push-ups.
By following this guide, you will be able to reap the benefits of jumping rope and live a long, healthy and fit life.