Rope jumping is an excellent full-body workout that can help you burn calories and strengthen your muscles. Learn about the 8 benefits of jumping rope
Rope jumping is an excellent full-body workout that can help you Burns Calories and strengthen your muscles. In fact, Jumping rope may be your only workout and you can still reap many health benefits.
8 benefits of jumping rope
- Leads Heart Rate: Jumping rope has a high impact Exercise Which increases your heart rate faster. Because it involves the contraction of many muscle groups together, it makes it an efficient cardio. Exercise Which can reduce the risk Heart disease And Diabetes.
- Strengthens muscles: Jumping rope involves strengthening the whole body, because for that you need to attach your legs (calf, quad and hamstrings), Both legsWithout worrying about actively exercising the ankles, core, biceps, and shoulders.
- Increases agility: Since jumping rope requires you to move your ball upwards, it can help increase your agility and make you more proficient in certain sports like boxing, basketball and volleyball.
- Improves balance: Jumping rope strengthens your leg muscles and forces you to maintain your center of gravity, which can improve your balance.
- Improves coordination: Jumping rope requires coordination of your arms, arms, legs, legs and core, swinging the rope and working together to ensure your jump time. This can help you improve your coordination.
- Keeps bones healthy: This type of high-impact exercise can help your bones become stronger and thicker.
- Burns Calories: Rope-jumping Burns More calories than an 8 minute mile run.
- Versatile: Rope jumping can be used as a warm-up or cool-down activity before weight training or combined with body weight exercises in an interval-style workout.
How to jump rope properly
Wear good fitting athletic shoes. Make sure you have an impact mat made for a wooden floor, plywood or exercise.
You can try to create a feeling for the rhythm of the rope swing by swinging the rope handles with each hand by swinging the rope with both handles without jumping. After that, you can practice jumping without using ropes. Finally, try to keep the two steps together. You can start with a low intensity and gradually increase as you get used to it.
Try to maintain a target heart rate zone where you are exercising, intensely enough to benefit from the exercise but not so much that you endanger your health. If you have a health condition, e.g. Heart disease Or ArthritisConsult your doctor before trying to jump rope as a workout.
Medical has been reviewed 29/4/2022
Image Source: iStock Image
Martin M. Calorie-burning jump rope workout. American Council on Exercise. https://www.acefitness.org/resources/everyone/blog/5408/calorie-burning-jump-rope-workout/#
Eller N, Acker H. Impact of rope jumping training program on strength, speed and physical education lessons about VO 2 Max in children. Universal Journal of Educational Research. 2018; 6 (2): 340-5. https://eric.ed.gov/?id=EJ1170647