Rope jumping is a form of cardio exercise to warm up. It is a full-body workout that burns around 10-15 calories per minute. This is not only important to shed extra pounds but also effective for toning your body.
Benefits Of Jumping Rope
1. May Improve Heart Health
Skipping or rope jumping is a great form of cardio exercise. It increases the heart rate. This allows the heart muscles to work harder to pump oxygenated and deoxygenated blood across the body, thereby promoting heart health and gain height.
A 12-week study on the effect of skipping on children stated that rope jumping might help reduce the risk of cardiovascular disease in younger populations (1).
2. Tones The Lower And Upper Body
Rope jumping is a great full-body workout. It helps shed fat from all parts of your body and tones you 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
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). Ten minutes of jumping rope with high intensity can be considered equivalent to running an 8-minute mile and can burn almost 1300 calories in an hour (3).
Start with a short session of 2-3 minutes of jumping rope every day. Increase the duration and intensity as you progress.
4. May Improve Motor Function And Stamina
This is the reason most athletes, and especially boxers, practice jumping rope. Adding skipping or rope jumping and weighted rope jumping to your exercise routine can help improve coordination, strength, endurance, and balance in young athletes (4), (5).
5. May Improve Pulmonary Function
Jumping rope improves circulation and breathing and enhances lung capacity (2). A study assessed that long-term aerobic exercise showed a positive influence on cardiorespiratory functions and maximal oxygen uptake (6).
6. Can Improve Bone Density
Osteoporosis and weak bones are direct causes of low bone density. Jumping rope regularly can help improve bone density (7). However, further research is required to understand how the duration, frequency, and intensity of rope jumping can affect bone mineral density. Moderate-intensity rope jumping is also safe for people with osteopenia and can help increase hip bone mineral density (8).
7. May Boost Mental Health
Jumping rope with moderate intensity may have positive effects on anxiety, depression, and mood. Exercise may increase body temperature and blood circulation in the brain (9). This, in turn, may reduce stress and improve cognitive dissonance.
8. Is Easy On Your Joints
Low-intensity rope jumping is easy on your joints, thereby lowering the risk of injury of the knees or any other joint. The results of a study indicated that jump-rope training might improve the shoulder movement of overhead athletes (10).
Note: You must not try rope jumping right after surgery or a critical injury – not until your doctor and physical therapist give you a nod.
Jumping rope is an easy, effective, and simple aerobic exercise that provides a host of benefits – so blast some music and sweat it out! You can also include a 5-minute fat-burning skipping in your exercise routine to warm you up.
How To Start Skipping
- Adjust the length of your rope.
- Hold the handles at the ends of the rope – one in each hand.
- Step in the middle of the rope, keeping the length taut with the ends stretched upwards. Shorten the rope until both ends reach your armpits.
- Step in front of the rope and swing it from the back to the front.
- As the rope reaches your feet, jump. Keep your legs straight.
- Land softly on the floor.
Duration Of Rope Skipping
Start with 1-minute rope jumps. Increase the intensity and duration as you become comfortable. Increase the duration every week by at least 1-2 minutes. You should be able to jump rope for 10-15 minutes. Make sure to take breaks, sip on your electrolyte drink, and get jumping again.
- Warm-up for at least 10 minutes before jumping rope.
- Wear shock-absorbing shoes.
- Wear a sports bra to prevent the sagging of breasts.
- Sip electrolyte water before and after a workout.
- Cooldown by stretching.
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 surely have fun and also feel energetic and young at heart.
- 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 ’20s, Journal of Physical Therapy Science, US National Library of Medicine, National Institutes of Health.
- Jump Rope, Science Daily.
- 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, The Journal of Sports Science and Medicine, US National Library of Medicine, National Institutes of Health.
- The effect of long-term aerobic exercise on maximal oxygen consumption left ventricular function and serum lipids in elderly women, Journal of Physiological Anthropology and Applied Human Science, 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.
- Effects of exercise on anxiety, depression and mood, Psychiatria Polska, US National Library of Medicine, National Institutes of Health.
- The effects of jump-rope training on shoulder isokinetic strength in adolescent volleyball players, Journal Of Sport Rehabilitation, US National Library of Medicine, National Institutes of Health.