Working out or benefits of jumping rope is very important for the wellbeing and fitness of the body. It not only tones the entire body but protects us from various diseases and infections as well. However, not everybody has the time to abide by an elaborate workout routine, due to a busy work schedule. Thus, something that’s less time-consuming can go a long way in doing the needful. Jumping rope is one such physical activity that can be done for even 5-10 minutes every day, without the need to compromise on your work or other commitments.
The benefits of jumping rope are immense and we are going to discuss the same in this article. If you’ve been considering the benefits of jumping rope for 10 minutes, get yourself a rope first from a nearby sports store or order one online. Gyms usually have the ones made of plastic but you don’t need them when you begin at home. The length should be suitable for you and if it’s not, you can cut a few inches to adjust it according to your requirements.
Also, read: Skipping Rope Workout
Benefits Of Jumping Rope
Here are the list of 6 effective benefits of jumping rope for health:
1. Lowers Chances of Leg Injuries
Jumping rope benefits for legs include the reduction of injuries. People who’re into sports or are professional athletes often go through several foot and ankle injuries. These are quite common but their occurrence can be considerably reduced by jumping rope for a few minutes, regularly. Increasing muscle strength and flexibility are key benefits of jumping rope. If you’re consistent with it, your legs would appear to be lighter and stronger at the same time.
2. Burns Down Fats
It has been found out that the benefits of jumping rope are the same as that of running or jogging and in most cases, even more, efficient than them. More calories are burnt in less time and calories are not accumulated if the process is regular. The body gets heated up with constant movement and eliminates approximately about 200-300 calories in 15 minutes. It belongs to HIIT exercises that reduce body weight and belly fat by strengthening the muscles of your abdomen.
3. Boosts Synchronization
Improving the coordination of different body parts with the brain is one of the various benefits of jumping rope. Legs become easily aware of the commands of the brain and the regulation of body movements becomes more efficient. This happens because when you use the jumping rope, you have to pay full attention to its movements and the way it syncs with your body movements. Your legs have to work according to your hands and vice versa.
You tend to become more conscious than you usually would, enhancing brain and body function.
4. Betters Bone Density
Bone density refers to the strength of your bones. It’s high in people who have adequate levels of calcium in their body and low in those who have a scarcity. The lowering of bone density is a serious issue in women after they exceed their 30s. However, with sufficient nutrition, they can battle it. Studies show that jumping rope contributes to the increase of bone density and its sustenance over time, curbing the risks of osteoporosis and other bone-related conditions.
5. Aids Efficient Breathing
Initially, while doing jumping rope, you would feel shortness of breath. You would have breathing issues. However, with time, the efficiency of breathing would increase and you wouldn’t have the issues that you had before. This happens due to the rising level of stamina.
6. Helps in Pulmonary Function
Health benefits of jumping rope also direct to facilitation in blood circulation and heart function. High-intensity workouts are known to have a positive impact on the heart and this one’s no different. If you want to keep your heart healthy, you have to take some time out for physical activities. It is also great for those who are already suffering from cardiovascular conditions.
How to do Jumping Rope Correctly?
Two very important benefits of jumping rope are it can be done wherever you want to because it’s portable, and you can do it any time of the day, irrespective of the place. The only requirement is a level ground surface.
Here are 3 steps you can follow if you want to follow a jumping rope routine.
- Use the jumping rope for about 10-15 minutes before you begin any other workout.
- Do jumping rope in between your workout for about 5 minutes.
- Finish the workout with jumping rope and make the process slow and controlled.
Things to Remember
If you want the benefits of jumping rope to the fullest, you’ve to make sure you do certain things right. They are:
- Selecting the right rope – The jumping rope that you use should be appropriate, lengthwise, as well as, weight-wise. It shouldn’t be too long or too short, and too heavy, or too light.
- Wrist movement – Holding the rope in the right way is important. Do not use your arms, but use your wrists, instead, to get the proper grip.
- Back straight – While you’re doing the exercise, your back should be straight. If your back or your body is in a bent posture, the benefits of jumping rope wouldn’t work for you.
- Do not focus on height – The focus of this exercise is not how high you can jump. You have to concentrate on the movement and the speed. Do not use up all your energy, attempting to jump too high.
We’ve given you a basic overview of the major benefits of jumping rope and what should you remember while doing it the next time. If you’re not into jumping rope yet, you should incorporate it into your lifestyle as soon as you can. However, if you have health constraints, it would be a wise idea to consult your doctor first, before you start the exercise. If you’re doing it for weight loss, don’t forget to follow a balanced diet along with it, for best results.
Also, read: 6 Warm-Up Exercises