It’s not a secret that jumping rope is one of the best exercises around. Most people don’t know how many benefits there are to jumping rope beyond just weight loss, improving balance and coordination, or getting in shape. In fact, there are many benefits of jumping rope today, even if you’re not in the best shape currently. Keep reading to find out what they are!
Key Takeaway:
‘The benefits of jumping rope are numerous. The top 5 benefits of jumping rope are:
- Burning Calories
- Coordination
- Cognitive Functionalities
- Portability
- FUN
Furthermore, you can do it anywhere, with minimal financial investment and incredible freedom, and it is one of the most efficient ways to burn fat and build lean muscle.’
A jump rope slipped in your backpack or bag can be brought along on a trip, to work, school, or done in the living room while you’re watching your kids — or watching TV. This blog post will teach you all about the art and benefits of jumping rope in no time!
But first ..
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Benefits of Jumping Rope
Jumping Rope .. Uhm .. Isn’t that for little kids and professional fighters? That is what a lot of people think. But did you know that jumping rope can burn up to 25% more calories per minute than jogging does? Having said that, jumping rope builds your fitness, athletic skills, and even your mindset in ways few other exercises can match.
Here are the top 5 Benefits of Jumping Rope:
1. Burning Calories
Now, did you know that jumping rope can burn up to 15 to 20 calories per minute!?
The average person could burn 200 to 300 calories in a simple 15-minute jump rope workout which is 25% more calories per minute than running.
Awesome right?
The number of calories burned jumping rope will be greater the more you weigh and using weighted ropes will increase your amount of calories burned even more!
There’s a variety of exercises that help you lose weight even faster. You can find a great variety of exercises here – Jump Rope Exercises to Shred off fat FAST!
2. Coordination
Another benefit of jumping rope is that it helps to improve your coordination. In order to skip properly, you must focus on improving your timing. Next to that, you can add in tricks to make it more complicated or in my opinion, more engaging.
The rhythm of jumping rope can help to improve the coordination between your eyes, feet and hands.
To top it off, implementing jump rope exercises is also great for sports where you’re constantly changing directions as it gets you light on your feet.
3. Cognitive Functionalities
Jumping rope also increases your cognitive functionalities. This is because skipping involves learning new and challenging combinations. These variations improve the nervous system communication between your brain, wrists and lower leg muscles. This, in turn, helps to improve your overall cognitive function!
4. Portability
You can jump rope basically everywhere!
No matter where you go if you pack a skipping in your suitcase, you’re good to crush those routines!
The portability of jump ropes makes them an excellent option for outdoor workouts at your favorite park or exercise course.
Many city parks have pull-up bars and other outdoor exercise facilities. With a jump rope, you can get an awesome total-body workout by combining your favourite exercises on the available equipment with one- to three-minute jump rope intervals.
5. FUN
We could go to the gym and lift some weights, go running, biking or do some other exercises to stay fit.
However, there are few exercises that beat skipping as a way to keep in shape and form those muscles.
Next to that, it’s super fun!
There are a million different routines and variations you could try to master.
It’s a wonderful way to challenge yourself; it looks cool, and best of all, it keeps you fit!
Now for those of you who prefer video format over text, I’ve created a video explaining all the benefits we’ve covered:
Feel Free to skip over to the part of the video that you want to see:
- Burning Calories 1:43
- Coordination 2:37
- Cognitive Functionalities 3:25
- Portability 3:51
- FUN 4:42
Does jump rope increase vertical jump?
The answer is yes! In addition to improving your vertical jump, jumping rope provides several other benefits. These include improved coordination, balance, endurance, and heart health.
Skipping is a great way to improve your coordination. It requires you to use both your upper and lower body simultaneously. This helps to improve your coordination and balance.
Jumping rope is also a great way to increase your endurance. It is a cardiovascular exercise that can help you build up your endurance. Jumping rope for 10 minutes can help you burn up to 200 calories.
Finally, jumping rope is also good for your heart health. It is a great way to get your heart rate up and improve your cardiovascular fitness. Skipping can help you lower your risk of heart disease and stroke.
So, if you want to improve your vertical jump, coordination, balance, endurance, or heart health, jumping rope is a great option!
Why are my abs sore after jumping rope?
One of the benefits of jumping rope is that Jumping rope is a great way to exercise your whole body, including your abs. In fact, jumping rope is one of the most effective exercises for toning and strengthening your core muscles. So, it’s not surprising that you may experience some soreness in your abs after a vigorous jumping session.
But don’t worry, this is perfectly normal. The soreness you’re feeling is called “delayed onset muscle soreness” (DOMS), and it’s a common response to exercise, especially if you’re new to jumping rope or increased your intensity level.
DOMS usually begins 12-24 hours after exercise and peaks 24-48 hours later. The good news is that it generally goes away on its own within 3-5 days. In the meantime, there are a few things you can do to help ease the discomfort:
- Take a warm bath or shower.
- Apply a heating pad or ice pack to the sore area.
- Do some gentle stretching.
- Take an over-the-counter pain reliever, such as ibuprofen or acetaminophen.
If you’re still feeling sore after a few days, or if the pain is severe, make sure to see your doctor.
Is jumping rope bad for your back?
No, jumping rope is not bad for your back. In fact, it can help strengthen the muscles in your back and improve your posture. Jumping rope is also a great cardio workout, which can help reduce the risk of back pain by keeping your spine healthy and flexible.
Barefoot jump rope
Barefoot jump rope is a great way to improve cardiovascular health and fitness. Jumping rope is a full-body workout that can help tone your legs, arms, calf muscle, and core muscles. Barefoot jump rope is a low-impact exercise that is easy on your joints. You can perform this exercise anywhere, making it a convenient workout for busy people.
Consider getting a good jump rope mat if you engage in a barefoot workout.
Some of the benefits of Barefoot jump rope include:
- Improved cardiovascular health
- Toned legs, arms, and core muscles
- Low-impact exercise
- It can be performed anywhere
Jumping rope is an excellent workout for people of all fitness levels. If you are just starting out, you can perform this exercise at a slow pace. As you get more comfortable, you can increase your speed. Jumping rope is a great way to improve your overall fitness and health.
How long should a jump rope be?
The answer to this question depends on a few factors, including your height and the type of jump rope you use. If you are using a standard beaded or plastic rope, you will need to adjust the length to accommodate your height.
For beaded or plastic ropes, start with the rope behind you and place the center of the rope behind your head. The handles should extend to the sides of your head, and the rope should be long enough to reach the ground when you stand on the center of the rope.
If you are using a heavier leather rope, you will need a longer rope to allow for the extra weight and swing of the rope. Start with the leather rope behind you and place the center of the rope behind your head. The handles should extend to the sides of your head, and the rope should be long enough to reach the ground when you stand on the center of the rope.
If you are using a light speed rope, you will need a shorter rope to allow for the quick rotation of the rope. Start with the speed rope behind you and place the center of the rope behind your head. The handles should extend to the sides of your head, and the rope should be long enough to reach the ground when you stand on the center of the rope.
What’s more?
The length of the rope you use will also depend on the type of jump you are doing. If you are doing a basic jump, the rope should be long enough to reach the ground when you stand in the center of the rope.
If you are doing a double under (where the rope passes under your feet twice for each jump), you will need a long enough rope to reach the ground when you stand on the center of the rope and make two complete revolutions with the rope.
For a triple under (where the rope passes under your feet three times for each jump), you will need a long enough rope to reach the ground when you stand on the center of the rope and make three complete revolutions with the rope.
As a general guideline, a plastic or beaded rope should be between 7 and 9 feet long for a basic jump, and a speed rope should be between 8 and 10 feet long for a basic jump. For a double under, you will need a rope between 9 and 11 feet long.
How long should I jump rope to lose weight?
Most experts recommend working up to at least 30 minutes of jumping rope daily to see results. You can break this up into shorter sessions throughout the day if needed. And while you may not see results immediately, even just a few minutes of jumping rope can have benefits. So, don’t get discouraged, and keep at it! Now, there you have the benefits of jumping rope. Don’t forget to have fun while keeping fit.