When was the last time you used a jump rope? Chances are that even your most recent memories are from only your school days. We say you can bring back the same amount of fun by adding skipping rope cardio into your home-workout sessions using jump ropes for physical exercise and cardio you strengthen your lower and upper body.
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While we are here, why not start talking about the benefits of including a skipping rope in your workout regimes for your body and for losing weight.
Benefits Of Skipping Rope For Body
Jumping rope is a cardio exercise that a lot of world-class athletes swear by. From toning your calves to tightening your core, jumping rope regularly can also improve your capacity and build stamina. Let’s talk about some of them.
Jumping Rope Improves Your Heart Health
Skipping rope is the best cardio when it comes to increasing your heart rate. High intensity skipping rope workouts have shown to make your hearts stronger and reduce the risk of heart diseases and strokes.
Jumping Rope Can Improve Your Balance
When talking about the benefits of skipping, one must be aware that any skipping rope workout session takes a great deal of balance and coordination. But performing this exercise daily can help you improve your ability to do it better and give you better balance and coordination for your day-to-day activities too.
Jumping Rope Can Increase Your Concentration
As you’ll have better balance and coordination, skipping rope exercise also benefits your concentration. Jump rope has a unique ability to develop the left and right hemispheres of the brain. It’ll help with your ability to be more alert, boost your memory and essentially your concentration.
Jumping Rope Can Increase Stamina & Get Rid Of Fatigue
Jumping rope is an effective way to build your overall endurance and strengthen the muscles that you use while running without your joints bearing as much impact. It might feel exhausting but it conditions your body to strive for more and eventually get rid of fatigue.
Jumping Rope Can Boost Mental Health
Skipping rope at a moderate intensity can reduce anxiety and depression. Exercising increases blood circulation in your body and brain. Skipping can improve your mental health by releasing endorphins, a hormone that is known to ease depressive moods.
Jumping Rope Can Strengthen Your Bones
Skipping is a weight-bearing exercise so it can help in improving bone density, thus helping you avoid bone diseases. It also reduces your chances of developing osteoporosis.
Jumping Rope Can Make Your Skin Glow
Skipping Rope raises your heart rate, boosting the blood circulation throughout your body. As this exercise helps in releasing toxins faster, it thus, helps you get a glowing complexion! Post-workout glow is one of the best glows that one can get!
Benefits of Skipping Rope For Weight Loss
If you want to burn many calories in a short time, then you should use a skipping rope as it has a lot of benefits for the whole body. For an average-sized person, jumping rope might even burn more than 10 calories a minute.
Helps You Reduce Face Fat
The effects of skipping are almost similar to running, though this exercise might be a little more effective than running because when you jump there is a movement around your face which also helps in keeping that double chin in check. Skipping rope on a daily basis can benefit your whole body’s composition.
Helps You Reduce Belly Fat
No workout can get rid of belly fat if the person’s diet is not well-maintained. However, jumping rope has been linked to faster fat loss results. You can see differences particularly around your trunk muscles and around your abs. By targeting that area you can sculpt your body with a good skipping rope exercise routine as it helps pull your core tight.
If you jump rope for 30 minutes to one hour daily you will lose almost 200-300 calories. But beginners can’t do it straight for 30 minutes, you may need some time to increase your duration.
So, if you have chosen to skip rope as a form of workout to help you lose weight, Congratulations, you have made a good choice!
Skipping Exercise Tips
Before you grab your skipping rope to do any kind of exercise, there are a few basic things you should know and consider. Just like any other workout, make sure you start with a smooth warm-up session.
To build momentum and consistency, it's important to keep your feet together, toes pointed up and land lightly while jumping. While making sure that your knees properly bend, keep your jumping height as low as possible. As with any exercise, be careful to avoid strains and injury.
With that in mind, make sure you have fun doing it.
Types Of Skipping Workout Sessions
Skipping workouts are great full-body workouts that help in improving agility, stamina and coordination. It’s also a great way of breaking a quick sweat, right at home.
And now that the pandemic is seeing a sharp growth again, staying at home is more important than ever. That doesn’t mean that you have to break your workout sessions. However, a change in the routine can help you out.
While a lot of us prefer running or jogging over any other exercise, skipping rope surely trumps them both. Runners have a cyclical stride where they are either landing with impact absorbed in one leg or launching by using the power of the other leg. Whereas, skipping allows for a period of support in the natural stride - step and hop on one leg, step and hop on the opposite leg, and repeat. Even this small moment of support with one or both legs cuts down on the force applied when feet hit the ground.
Moreover, studies have found that skipping allows for a greater calorie burn. Skippers burn 30 percent more calories than runners.
As skipping rope benefits for the body are immense, here are 5 high-intensity jump rope exercises that you can add to your daily workout session.
Jump Rope Jacks
We all are aware of the jumping jack exercises. Likewise, this exercise is great to break a sweat. In this jump rope variation, instead of jumping straight, you’ll be jumping jacks. Make sure to go slow at first as might seem tricky at first.
As the name suggests, instead of skipping with both your legs, you’ll take the benefits of skipping rope to the next level by skipping on one leg at a time. Make sure to land softly on your knees, engage your core muscles and take it slow if needed.
All that you need to do for this exercise is to add a jump rope to your basic high knees exercise. This variation combines two beginner level workouts and takes it up a notch! It’s great for pumping your heart rate in seconds.
Jump Rope Burpees
One of the best enhancements to the exercises you do at home is adding jump rope skips every time you rise while doing burpees to make this basic exercise just a little more intense. Trust us, your heart rate will shoot up within seconds into this exercise and will help you lose calories much faster.
Side To Side
This one might seem moderate but it is a great way to spice up your workout. Putting it in simple words, instead of jumping up and down, you jump from side to side. Add this to your routine and observe the benefits of skipping daily for yourself.
Precautions For Skipping Exercise
Skipping a rope might look like an effortless exercise to you. And surely, the benefits of skipping daily will show good results better than any other workout. But it is important to understand that all the muscles of our body are involved in this one exercise and making a single mistake while performing it can prove to be dangerous for you.
- Make sure you warm up at least 10 minutes before you skip rope and wear shock-absorbing shoes.
- Jump on an even surface, whether it is indoor or outdoor. A hard floor is the most preferred one as it will give your extra bounce and your knees will not have to take a lot of strain. Avoid jumping on carpet and concrete floor as it will make your rope bounce and you will have to jump high.
- At the starting position stretch, your hands and forearms should be at least a foot away from your body at a 45-degree angle, with a firm grip on the rope.
- Jumping with a hunched back will lead to problems of backache and you will not gain maximum benefit from this exercise. When you are jumping over the rope your back should be straight and neutral.
We also recommend avoiding jumping rope if you have heart problems or have a bone injury. People recovering from a serious illness or surgery should steer clear from high-intensity workouts in general. Make sure you get a green signal from your doctor if you have any hesitations before you start a routine.
Jump Rope exercises are great full-body workouts. You will surely have fun and also feel energetic and young at heart! However, they are intense on the knees so make sure that you jump on the soft ground if you plan to do it for a long time. Also, make sure that you wear the correct workout shoes and have the right gear to avoid your chances of injury.