10 Benefits of Skipping Rope

Jumping rope is one of the most popular cardio exercises and has many benefits to add to your workout routine. This old-school exerciser stands out because it’s inexpensive, can be carried anywhere, and works the whole body. The jump rope, which can help you exercise intensely and sweatily when you are at home, is also a good choice for these days when we are at home and we are experiencing a pandemic.

Apart from these, the jump rope can provide many serious athletic benefits, from coordination to explosive power and agility. In fact, skipping rope has another advantage: Jumping rope is fun in itself.

No wonder not skipping rope is gaining in popularity. Day by day, more and more people became interested in jumping rope. You can view jumping rope as a tool you will use to stay active. Especially when it is not possible to do sports outside or in the gym, jumping rope at home will be perfect for staying active.

Read below what you need to know about this type of exercise before jumping into the benefits of jumping rope.

What is rope skipping?

Jumping rope is an exercise that involves running a rope over your body and then jumping over it when the rope is under your feet. Jumping rope is a cardiovascular exercise because it is a continuous movement that increases your heart rate.

Jumping rope is basically simple. But there are various ways you can use the jump rope, depending on your fitness goals.

For example, some people use jump rope to increase their speed and agility, while others do moves such as double under, which is to pass the rope under the foot twice in one jump to increase their explosive power. Others use jumping rope as a creative exercise by doing dance-like movements. How you use the jump rope is entirely up to you. While jumping rope is great on its own, you can use it as a warm-up before weight training, as a cool-down after your workout, or combine it with bodyweight exercises during interval training.

How can beginners start jumping rope?

You don’t need a basic skill to jump rope. All you need is a suitable size rope, a suitable surface, comfortable clothes, and some initial knowledge to do the move properly.

Here’s how to make sure your rope is the right size: Hold the ends of the rope with both hands, step into the middle of the rope and pull the rope evenly to your chest on both sides. If the ends of the rope’s handles come up to your armpits, it means the size is correct. But if it’s too short, you’ll need a longer rope. If the rope is too long, you can tuck the excess part into the handle of the rope, or you can adjust the length by tying a knot around it.

You should avoid jumping rope on surfaces such as cement or asphalt. Because jumping rope on such surfaces can be bad for your knees. Extremely soft surfaces, such as grass and sand, are also not a good choice as they do not provide sufficient push-back. If possible, place a gym mat on the floor and jump on it. Jumping on the mat helps reduce the pressure on your joints. However, it will not be a problem for you to jump on wooden surfaces or floor coverings used in the gym.

Speaking of clothing, it’s good to wear supportive sneakers. On the other hand, it will be enough to wear comfortable clothes that are not too loose in order not to get caught by the rope.

How should the correct rope jump be?

First of all, your body posture should be correct; Your shoulders should be down and back, your chest should be up, your back should be straight, and your eyes should be looking straight ahead. Your elbows should be in line with the middle of your body, about 5 cm from your side, and your hands should be facing out. After doing these, tighten your abdominal muscles and draw small circles with your wrists while the handles of the rope are in your hands. Bend your knees softly and stay on the root of your toes. Jump about 2.5 cm long enough for the rope to jump over you. You will be able to jump both faster and longer, as you will not spend extra energy when you jump without being high from the ground.

As for foot movements, you can do a single jump or jump once when the rope comes, and then do a little jump. Or you can jump by running lightly in your place, alternating your weight to the left and right.

Once you’re in shape, focus on jumping steadily. Listening to music and trying to jump to the beat of the music will help you establish a good rhythm. You can also try to increase your speed by choosing a fast-paced song.

However, if you’re new to jumping rope, make sure you don’t push yourself at first. Otherwise, you may increase your risk of injury. For example, you can start by jumping rope for 30 seconds and rest as long as you jump rope. If you can handle this time, you can gradually increase the time you jump rope. Because jumping rope is a cardio exercise and has a high impact, if you have a heart condition or have had a previous lower body injury, talk to your doctor before you start jumping rope.

Do you need a weighted jump rope?

Weighted jump ropes may catch your eye when you browse the internet for skipping rope. These are heavier than regular ropes and light weight ropes can be used in the initial phase. These ropes can improve your sense of rhythm and timing as they allow you to feel the rotation of the rope better.

High-weight ropes, on the other hand, are more suitable for experienced people as they add more resistance to the training. Jumping with high-weight ropes will be like holding 2-3-pound dumbbells in your hands. This extra weight will make jumping rope more difficult and especially challenging for your shoulders, arms and abs.

Unless you’re an experienced athlete who wants to push the upper body extra, you should use either a light weight or a weightless rope.

Once you’ve settled on how to jump rope, read on to learn more about why you should add jumping rope to your workout routine.

Physical Benefits of Skipping Rope

Provides an effective cardio workout

If you are looking for an effective cardio workout, jumping rope is one of the best exercises you can do. Jumping rope gets your heart rate up fast. This is because it works many different muscle groups at the same time.

Jumping rope is a high-intensity exercise. Two minutes of moderate-intensity exercise (brisk walking or tennis) and about one minute of high-intensity exercise provide similar health benefits (for example, reduced risk of heart disease and diabetes). In other words, you can benefit from skipping rope to reduce the benefit you will get from medium-intensity exercises by half.

Strengthening the whole body

Jumping rope strengthens the whole body. You fight from head to toe throughout the entire workout. The exercise specifically targets the legs (the muscles in your feet and ankles, along with the calves, quads, and hamstrings). But it also works your core, arms, and shoulders. Moreover, when you jump, you do not think about which muscle groups you need to activate, everything happens naturally.

increases bone density

Jumping rope can help increase bone density as the effect of jumping. A small-scale study done in the premenopausal period found that skipping rope can increase mineral density in the hipbone. Bone density tends to decrease with age. This can lead to problems such as bone softening and osteoporosis and make you more prone to bone fractures. We can increase your risk of experiencing these problems by increasing bone density with exercises such as jumping rope. However, if you have osteoporosis, it is a good idea to consult your doctor before starting this exercise, as jumping rope can be harmful to already weakened bones.

Increases agility

Jumping rope is beneficial for footwork and agility, as you need to move by standing on the root of your toes to jump rope properly. Jumping rope is especially important for sports that require rapid change of direction, such as boxing, basketball and volleyball.

Increases coordination

Jumping rope requires a lot of coordination. Your hands, feet, and sometimes even your eyes need to work together to swing the rope properly, jump over it at the right time, and keep it up at a steady pace. Jumping rope, which requires a high level of coordination, can be very difficult at first, but as you continue to jump rope, you will notice that your basic skills improve. With the improvement of your basic skills, you can start doing new foot movements in jumping rope and make your exercise more fun.

Trains strength

After learning the basics of jumping rope, you can increase the difficulty with movements such as double under. To double under, you need to perform a stronger and higher jump. In this way, you can increase your explosive power. Doing this can come in handy in sports like volleyball where vertical jumps are very important.

Improves balance

Jumping rope can be a good way to improve your balance. A small-scale study of young football players in 2015 concluded that if jumping rope was included in the football program, it could improve their balance. As research shows, when you jump rope, you need to regain your balance with each jump, and good balance is required to jump effectively again. Other studies have found that lower body strength may be associated with better agility and therefore better balance. You can do different rope jumping movements such as sideways jumping to force your balance even more while jumping rope.

The mental benefits of skipping rope are as follows:

can be meditative

Jumping rope can actually be a very meditative activity, although it is intense. Once you feel the rhythm, you can get lost in that rhythm.

Jumping rope is a form of active meditation that allows you to focus all your attention solely on maintaining a steady rhythm. You can experience mindfulness by closing your eyes while jumping rope and just listening to the sound of the rope for 30 seconds or listening to the sounds around you.

Improves spatial awareness

Regularly jumping rope can increase your spatial awareness. You need to be constantly aware of what is happening in front of you, behind you, and to your sides as you jump rope. If you are not careful to do this, especially in small areas, you may bump into objects nearby. Increasing your spatial awareness with jumping rope will definitely make you a better athlete. There are many situations where being aware of the space you are in and being agile can be beneficial.

Can offer some old-fashioned fun

Jumping rope can be difficult at first as it requires the coordination of the whole body. However, with consistent practice, this skill can be developed quickly. And once you’ve mastered this skill, jumping rope can be a lot of fun. It might even make you feel as carefree as you did when you were a kid. Or you might enjoy learning new moves. Perhaps you will love the meditative properties of jumping rope. Anyone who doesn’t have a problem with skipping should give it a try and see if you’ll like it. Because jumping rope is something that can be really enjoyed.

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