When you think of using a jump rope, you can imagine girls participating in this activity with their friends. However, there are a number of great reasons this workout is making a return to fun and effective workout routines.
Dr. William Roberts with the Sports Medicine Program at the University of Minnesota School of Medicine states that professional athletes have used jumping exercise routines to maintain balance, strength, and cardiovascular health. Dr. Roberts points out that boxers need to be nimble on their feet when in the ring, and jumping helps them work many of the same muscles needed for boxing.
A number of celebrities, including Jennifer Garner, Halle Berry, Kaley Cuoco, and Carrie Underwood, use a jump rope in their training regimens to prepare for roles or stay in general good health.
Callie Gullickson, CPT, says jumping is good exercise for people of all fitness levels. That tip means this activity is great for anyone who wants to make their exercise routines more enjoyable.
Ten reasons why jumping rope adds value to your workout
Here are ten reasons why this fun and profitable workout could be an effective home workout for you.
When you jump at a steady pace, you are working against your body weight. You are putting weight on your skeleton, which helps improve the health of your bones. This exercise is great for maintaining bone density in adulthood, but younger people can incorporate jumping into their physical activity routines to promote healthy bone development. This is especially important for girls. Puberty is the best time to build strength and bone density, as it is more challenging to increase bone density after a girl’s adolescence.
Jumping can also help strengthen bones in women who are postmenopausal. Women who are already in menopause are more likely to develop osteoporosis than any other age group, according to a study by BioMed Research International. This means that jumping rope is an ideal aerobic exercise, no matter how old you are, so you will have healthy bones throughout your life.
2. Can prevent physical injury
The stronger your bones, the harder it is for them to break. This is why adding jumping jacks to your exercise routine is essential. If you have osteoporosis, your bones can easily break if you fall or even while doing everyday activities like bending over or sitting in certain positions. Jumps and other weight training are ideal for all stages of life, and this means that you are less likely to have osteoporosis in later life or to break your bones, regardless of your age.
Dr. Roberts also claims that jumping rope can prevent ankle injuries by strengthening the ankle joints and supporting the muscles. You will find that your legs and ankles they are more flexible. The more you jump, the less likely you are to injure your leg and ankle muscles. You can also try jumping as part of your injury recovery process.
3. Your cardiovascular and respiratory health will improve
Medical experts say jumping is ideal cardiorespiratory exercise. This activity is high intensity and increases your heart rate more than other types of cardiovascular exercise, such as biking, walking, or jogging. While you can push your body’s resistance to the limit to get the most benefits from these exercises, you can improve the health of your heart and respiratory system by jumping rope without having to work your body as hard.
In addition to improving your heart function and strengthening your lungs, jumping can also prevent serious health problems, such as weight gain, high blood pressure, diabetes, and even certain forms of cancer. Instead of getting on a stationary bike or exercising on the treadmill, try jumping to preserve your heart health.
4. It is a wonderful exercise to improve balance and coordination.
To perfect your jumping routine, you will have to work coordinating the movement of your eyes, hands and feet. This means that you should participate in this training as often as possible to make it easier over time. Jumping requires you to be mindful of your body and focus on your movements. This is why professional wrestlers love jump rope training so much.
You will find that you become more flexible and coordinated in your daily life, which can make you less prone to accidents. Once your coordination improves, you may be more motivated to try other physical activities like dance or team sports like basketball or kickball. Make sure to keep your routine slow at first, and increase your speed as you get used to the body movement required for this exercise.
5. Activity helps you find your rhythm.
A considerable part of perfecting your jumping routine is time. As you learn your exercise regimen, your pace and speed improve. Once you win more competition, you can start jumping while raising your knees or crossing your legs while jumping. Even if you are not ready to participate in sophisticated jumping routines, you can change the pace of your routine, switching between slow and fast cadences to improve your sense of rhythm while improving your heart rate.
If you want more definition in your legs, jumping is one of the best workouts to add to your health and wellness routine. Exercising consistently improves calf strength and appearance. Not only does this make your legs look great in shorts or a dress, but exercising in this way can also improve the elasticity of your fascia and tendons to store energy in your muscles and make exercising a little easier. .
7. This exercise helps you burn calories.
Women’s health he recently ranked jumping rope highest on his list of effective calorie-burning workouts. When you jump the rope, you are burning between 667 and 990 calories per hour. Research also indicates that jumping provides a more efficient calorie burn than running, according to Matthew Stults-Kolehmainen, Ph.D. FACSM and a clinical practice physiologist at Yale-New Haven Hospital.
2011 Compendium of physical activities states that jumping rope has a MET value of 11. MET is a measurement used to calculate the estimated amount of energy the body expends during a specific activity. Running about 12 minutes per mile, on the other hand, only has a MET value of 8.3. At 8.5 minutes per mile, running faster offers a MET value that is equivalent to jumping rope.
8. Strengthen your shoulders
While jumping strengthens your core and helps tone your lower body, this exercise can also make your shoulders appear more muscular and more defined. A small study published in the Human Kinetics Journal reveals that exercising with a jump rope with weights for up to 12 weeks improved mobility and strengthened shoulder joints.
9. Progress is easy
All the benefits of jumping are amplified when you use a weighted jump rope after getting used to your exercise routine. Since you swing a heavier cable during your workout, you will notice more muscle tone and strength in your upper body. A weighted rope can also help you burn more calories. A weighted rope also increases your strength and coordination, according to a study from the National Library of Medicine. The Journal of Sports Medicine and Physical Fitness confirms that a weighted rope can also make your feet lighter over time.
10. It is a versatile, affordable and portable exercise.
One of the best benefits of this workout is that you can do it anywhere. You don’t have to worry about buying an expensive gym membership, and you can exercise indoors when the weather doesn’t allow it. When you can jump outdoors, you’ll get a healthy dose of vitamin D. The rope is easy to carry, so if you’re exercising with friends, you don’t have to bring any heavy equipment. You don’t need a lot of room to jump; make sure the rope goes over your head.
While jumping has several benefits, medical professionals advise caution if you have knee, back, or ankle problems. If you have chronic foot pain or wear orthopedic shoes, be sure to ask your doctor if using a jump rope is a safe exercise routine option for you.
If you want to start jumping as part of your training regimen, it is best to start slowly and do low cardio workouts to increase your aerobic endurance, especially if you have been sedentary for the past few months.
This fun workout is more challenging than it sounds, but it’s a lot of fun once you get the hang of it. Try less strenuous exercise on your muscles and joints until you can maintain an intense workout. You are likely to gain more energy with each exercise session, which will motivate you to continue exercising while continuing to achieve your fitness goals.