Rope jumping is a simple and efficient cardio. It is a popular warm-up exercise and has more to offer than just prepping your muscles for workout sessions.
This full-body workout that athletes and fitness gurus swear by has several health benefits. But skipping, like any other exercise, is not foolproof. Here are the gains and pains of jumping rope (or skipping). Keep reading.
10 Powerful Health Benefits Of Jumping Rope
1. Improves Heart Health
Skipping or rope jumping is a great form of cardio. It increases heart rate. This allows the heart muscles to work harder to pump oxygenated and deoxygenated blood across the body, thereby promoting heart health.
A 12-week study on the effect of skipping on children confirmed that rope jumping helped reduce the risk of cardiovascular disease (1).
2. Tones Lower And Upper Body
Rope jumping is a great full-body workout. It helps shed fat from all parts of your body and tonesyou up. It will not help build lean muscle, but if you do it at a higher intensity, you will work your biceps, triceps, shoulders, calves, thighs, and glutes.
3. Burns Calories To Aid Weight Loss
Skipping or jumping rope is an amazing way to burn calories and shed fat. In a study, scientists found that rope jumping to dance music helped improve BMI more than stationary cycle exercise (2).
Start with a short session of 2-3 minutes of jumping rope every day. Increase the duration and intensity as you progress.
4. Improves Motor Function And Stamina
This is the reason most athletes, and especially boxers, practice jumping rope. It is scientifically proven that adding skipping or rope jumping and weighted rope jumping to your exercise routine helps improve coordination, strength, endurance, and balance in young athletes (3), (4).
5. Helps Improve The Immune System
Jumping rope is a great way to boost your immune system. Physical exercise helps lower inflammation, increases the number of T-cells, and improves the function of natural killer cells (5). But be cautious astoo much exertion may make you prone to infections (6).
6. Helps Improve Bone Density
Osteoporosis and weak bones are direct causes of low bone density. Jumping rope regularly can help improve bone density (7). Moderate intensity rope jumping is also safe for people with osteopenia. It helps increase hip bone mineral density (8).
7. Boosts Mental Health
Skipping stimulates the secretion of serotonin, the “feel good” hormone. This, in turn, helps boost mood and improves mental disorders like depression and anxiety.
8. Helps Children With ADHD
About 5% of children in the US have ADHD (Attention Deficit Hyperactivity Disorder) (9). Research studies have shown that skipping or jumping rope helps children with ADHD (10), (11). Consult your doctor to know if your child can benefit by jumping rope.
9. Is Easy On Your Joints
Jumping rope is easy on your joints, thereby lowering the risk of injury of the knees or any other joint. Of course, you must not try rope jumping right after surgery or a critical injury – not until your doctor and physical therapist give you a nod.
10. Helps Improve Skin Health
Sweating is great for your skin. Sweat helps maintain skin hydration (12). Moreover, it acts as a barrier to prevent dust, pollution, and microbial growth on the skin. As a result, your skin can turn brighter over a period. Remember, you must also hydrate and eat healthily.
Main Idea: Skipping or jumping rope helps improve heart health, aids weight loss, boosts mood, is easy on your joints, helps children with ADHD, and is great for people with mental illnesses.
Why wait? Get yourself a rope, blast some music, and sweat it out! Not sure how to do it? Let us help you.
How To Start Skipping
- Adjust the length of your rope.
- Hold the handles at each end of the rope, by your sides, with one handle in each hand.
- Step in the middle of the rope, keeping the length taut with the ends stretched upwards. Shorten the rope until both the ends reach your armpits.
- Step in front of the rope and swing the rope from behind to the front.
- As the rope reaches your feet, jump! Keep your legs straight.
- Land softly on the floor.
You can easily include a 5-minute fat-burning skipping in your exercise routine. Here’s an example:
How To Include Skipping In My Workout Routine
Warm-up – 10minutes
Moderate Intensity Skipping – 4minutes
Jump Squats – 2 sets of 12 reps
Leg In And Out – 2 sets of 12 reps
Russian Twists – 2 sets of 20 reps
Leg up Crunches – 2 sets of 25 reps
30 Seconds Rest
HIIT Skipping – 1 minute, 5 reps with 10 seconds break
Kettlebell Swings – 2 sets of 8 reps
Single Leg Deadlifts – 2 sets of 6 reps
Mountain Climbers – 2 sets of 15 reps
30 Seconds Rest
Elbow Plank – 1 minute hold
Bicep Curl – 3 sets of 12 reps
Tricep Extensions – 3 sets of 8 reps
Chest Press – 3 sets of 8 reps
Shoulder Press – 3 sets of 8 reps
Moderate Intensity Skipping – 5 minutes
Cool down stretches –10 minutes
Precautions To Take
- Warm up for at least 10 minutes before jumping rope.
- Wear shock-absorbing shoes.
- Wear a sports bra to prevent saggingof breasts.
- Sip electrolyte water before and after workout.
- Cool down by stretching.
Now, let me address a common question:
How Long Should I Jump Rope?
Start with 1-minute ropejumps. Increase the intensity and time as you become comfortable. Increase the time every week by at least 1-2 minutes. You should be able to jump rope for 10 minutes straight. However, take breaks, sip on your electrolyte drink, and get jumping again.
- For weight loss – 10 minutes, two times a day.
- For strength and conditioning – 10-15 minutes, two times a day.
- For improving muscle tone –Do high-intensity skipping for 1 minute and take a break for 10 seconds.Repeat for 5 minutes.
Now, let’s discuss when it is not advisable to jump rope.
Avoid Rope Jumping If
- You have heart problems. Do it only if your doctor gives you a green signal.
- You are recovering from a serious illness or surgery.
- You have high blood pressure. Take your doctor’s opinion.
- You have a bone injury.
Rope jumping is a great exercise. Keep the basics in mind. Ease your body into it slowly and keep it steady, but progressive. Include skipping as an exercise in different workouts. You will sure have fun and also feel energetic and young at heart.
Expert’s Answers for Readers Questions
Can rope skipping reduce belly fat?
Yes, skipping can help reduce belly fat. But make sure you eat healthy and do lower belly exercises.
How much should you skip a day?
You can start by doing 1-2 minutes of skipping in a day. Increase the time to 10-15 minutes as you progress.
Can skipping reduce thigh fat?
Yes, skipping helps reduce thigh fat. It is a good calorie burner. You should also do these leg exercises to tone your thighs.
Does skipping help get bigger buttocks?
No, skipping will not help increase the size of your glutes. But it can help reduce fat from your butt. Read this post if you want to increase the size of your buttocks.
- The effects of a 12-week jump rope exercise program on abdominal adiposity, vasoactive substances, inflammation, and vascular function in adolescent girls with prehypertension. European Journal of Applied Physiology, US National Library of Medicine, National Institutes of Health.
- The effects of dance music jump rope exercise on pulmonary function and body mass index after music jump rope exercise in overweight adults in 20’s. Journal of Physical Therapy Science, US National Library of Medicine, National Institutes of Health.
- The effects of rope or weighted rope jump training on strength, coordination and proprioception in adolescent female volleyball players. The Journal of Sports Medicine and Physical Fitness, US National Library of Medicine, National Institutes of Health.
- Jump Rope Training: Balance and Motor Coordination in Preadolescent Soccer Players. Journal of Sports Science & Medicine, US National Library of Medicine, National Institutes of Health.
- Exercise boosts immune response. Nursing Older People, US National Library of Medicine, National Institutes of Health.
- Intense exercise training and immune function. Nestle Nutrition Institute Workshop Series, US National Library of Medicine, National Institutes of Health.
- Rope skipping increases bone mineral density at calcanei of pubertal girls in Hong Kong: A quasi-experimental investigation. PLOS One , US National Library of Medicine, National Institutes of Health.
- Effectiveness of resistance training or jumping-exercise to increase bone mineral density in men with low bone mass: a 12-month randomized, clinical trial. Bone, US National Library of Medicine, National Institutes of Health.
- Attention-Deficit / Hyperactivity Disorder (ADHD), Centers for Disease Control and Prevention
- Effects of combined exercise on physical fitness and neurotransmitters in children with ADHD: a pilot randomized controlled study. Journal of Physical Therapy Science, US National Library of Medicine, National Institutes of Health.
- Aerobic Exercise and Attention Deficit Hyperactivity Disorder: Brain Research. Medicine and Science in Sports and Exercise, US National Library of Medicine, National Institutes of Health.
- A novel method to assess the potential role of sweating abnormalities in the pathogenesis of atopic dermatitis. Experimental Dermatology, US National Library of Medicine, National Institutes of Health.
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