Blast Fat With Rope Jumping
Do you remember days when you couldn’t wait to get outside and get to the playground to play hopscotch, play on the jungle gym, and jump rope? Well, you might have outgrown the hopscotch and jungle gym, but jumping rope is still a form of activity that can bring you a multitude of benefits. In this post you will find out all the benefits of rope jumping.
Jump rope or skipping rope
Jump ropes or skipping ropes are inexpensive, small, and portable. They offer a scalable cardio workout that can be easy or extremely challenging, depending upon your fitness level and goals. Jumping rope for just a few minutes a day is as good for your heart as a thirty-minute jog. It can be a nice break to a regular exercise routine.
Benefits of rope jumping
Jump roping is an often-overlooked form of cardio training that is surprisingly fun and effective. Here are some of the most important benefits of using skipping ropes for your cardiovascular training.
- Burning calories/ weight loss. Ten minutes of jumping rope can provide the same calorie burn as thirty minutes of jogging.
- Strengthen your heart and your lungs.
- Rope jumping increases body awareness and develops better hand and foot coordination (hand-eye coordination).
- Rope jumping is also incredibly convenient because you can do it in the comfort of your own home, and it doesn’t require any fancy equipment.
- Helps develop your endurance and speed, along with coordination, rhythm, and timing.
- Increasing balance and agility.
- Helps increase the density of your bones, and reduce the likelihood of osteoporosis.
- Along with all of these benefits, one of the greatest advantages of jumping rope is the fact that jump ropes are small and inexpensive.
Drawbacks of rope jumping
- Jumping is an aerobic, high-impact exercise. However, the impacts of skipping rope aren’t as hard as running. That’s mainly because the impact of each jump is absorbed by both legs not just each leg at a time. High impact exercise can put a lot of stress on your joints, so take care of those ankles and knees, and if you already have health problems, check with your doctor before starting any exercise program. Wear comfortable clothing and shoes that will support your body as you jump.
- Go easy on yourself if you are a beginner. Otherwise, it can cause extremely sore muscles at very least and may get you seriously injured if not done properly.
Major muscles trained
The muscles of the lower body, the quadriceps, hamstrings, gluteals, gastrocnemius, and anterior tibialis work to pump the blood through the body to elicit the cardiorespiratory response required to increase your heart rate. The stabilizing muscles of the torso have to work hard to keep your body erect as you jump up and down.
Features to look for in a jump rope / Different Kinds of Jump Ropes
Jumping ropes are available in varying lengths and materials from special plastic (speed ropes) to real cotton rope and real leather. Some even come with a clever digital “Skip” counter that records the number of revolutions and/or calories burned. Optional weighted handles for a more efficient workout are also available on some of the expensive ropes.
Rope jumping techniques
Jump rope routines can be very simple or very complex. There are many instructional videos, books, magazine articles, and online sites that can describe the different jumps and moves; or, if you prefer, an instructor at your local gym can help you get started. We strongly encourage you to read our post in which we explain some of the most popular jump rope techniques.
Replacement cardio exercises
- Treadmill running
- Elliptical trainer
- Riding a stationary recumbent bike
- Riding a stationary upright bike
- Stair climbers
- Rowing ergometer
Closing thoughts about rope jumping
Why should you go out right now and buy a jump rope? Jumping rope is a full body workout that will burn a lot of calories and get you in excellent fitness shape. Jumping rope for 10 minutes gives similar cardiovascular benefits as swimming for 20 minutes or jogging for 30 minutes. Plus, when you get good, you’ll look like a prizefighter. Best of all, jumping rope is an inexpensive activity that is easy to start because the only equipment you need is a jump rope and comfortable shoes. Practice every day, and it won’t take long before you’ll have the coordination to ramp up the difficulty of your jump-roping workouts. To conclude, the advantages of skipping rope outweigh its disadvantages.