In the study, after six weeks of daily minute jump-rope exercises, participants demonstrated the same levels of improvement to their cardiovascular health as individuals who jogged for 30 minutes a day.
As it turns out, just jumping up and down is a more efficient workout than pounding the pavement—achieving the same results in a fraction of the time. According to research, jumping rope at a moderate pace roughly equivocates to running an eight-minute-mile.
Plus, it burns more calories per minute and engages more muscles than swimming or rowing, while still qualifying as a low-impact workout. The total body benefits are the most impressive part of a jump rope workout. Depending on what style of jump you do, you can target almost any body part.
And your cardio will feel heightened as well. By building bone density through activities like jumping rope, you can reduce your risk of these issues, he says. Proper jump rope form involves moving from the balls of your feet, and that helps develop good footwork and agility , explains Ezekh. This benefit of jump rope translates especially well to sports where you have to change direction very quickly, says Ezekh. Think: boxing, basketball, and volleyball. Jumping rope requires a lot of coordination, says Mosbarger.
Your hands, feet, and sometimes even eyes all need to work together to ensure you swing the rope properly, jump over it at the right time, and then repeat the pattern at a steady cadence. Once you master basic jump rope technique, you can up the ante with moves like the double under. Doing a double under demands a more forceful, higher jump, which means practicing this move can be a good way to increase your explosive power , says Ezekh. That, in turn, can serve you well in sports like volleyball, where vertical jumps are really important, he says.
Jumping rope can be an effective way to boost your balance. A small study of young soccer players concluded that jumping rope as part of a regular soccer program can be an additional method to improve balance as well as motor coordination. As the study explains, when you jump rope, you have to re-establish your balance in between each jump, and you also need good balance in order to effectively jump up again.
Other research finds that lower muscular power which you can train by jumping can correlate to better agility, and thus better balance. You can also do certain jump rope drills—like jumping on just the ball of one foot, or jumping from side to side—to further challenge your balance, says DiPaolo. She describes it as a form of active meditation that allows you to focus your entire attention on just keeping a steady rhythm—and nothing else. You can also play a mindfulness game with it, she adds, by closing your eyes, and taking 30 seconds to simply listen to the sound of your rope or other sounds and sensations in your surrounding environment.
Regularly jumping rope can improve your spatial awareness, says Ezekh. Jumping rope, and the full-body coordination it requires, can be challenging at first. SELF does not provide medical advice, diagnosis, or treatment. The best benefits of jumping rope come from being able to utilize a combination of light and heavy jump ropes in your workouts. Think about how you use other training tools, like dumbbells.
Lighter ropes are great for getting lean and improving endurance. Heavier ropes are great for building strength and power. Together, the combination gives you the ability to get a complete, full-body workout wherever you go. We designed the Crossrope Fitness System to give you this type of workout. Clip in different weights of ropes and follow along as our app guides you through fun workouts and challenges. We hope you found this post helpful. What jump rope benefit resonates the most with you?
Leave your response in the comments below. Or select 4 interest-free payments with. Get Fit Bundle Best Value. Get Lean. Get Strong. What are the Benefits of Jumping Rope? Physical Jump Rope Benefits 1. Check out some of the jump rope transformations from our community members who take on our monthly jump rope challenge : 2.
The exercise can: Lower your resting heart rate Decrease blood pressure Reduce stress Reverse bad cholesterol Lower your risk of cardiovascular diseases These examples are just a few jump rope benefits linked to cardiovascular health.
Work smarter, not harder. Jumping Rope Boosts Bone Density Building strong bones is another one of the many jump rope benefits. Jumping Rope Increases Agility Want to get faster? Proper jump rope form helps you develop: Quick footwork Speed Power Agility This benefit of jumping rope makes the exercise exceptionally useful for cross-training if you play any sports where you need to change direction quickly boxing, hockey, basketball, or volleyball. Jumping Rope Improves Coordination Jumping rope requires a lot of coordination, especially when you progress past the basic jump.
Jumping Rope Builds Balance Alongside improved coordination, jump rope benefits extend to better balance. Mental Jump Rope Benefits 8. Jumping Rope Can Be Meditative Even though jump rope is considered a vigorous exercise, it has certain meditative qualities. Skipping is a full body workout which uses your abdominals to stabilise the body, legs for jumping, shoulders and arms for turning the rope.
Skipping " improves coordination, stamina and focus ," says Virgin Active Master trainer, Dorota Maslewska. And that's good for all aspects of life. Skipping causes less jolting on your joints than running. Once you've bought your rope, skipping is a zero-cost workout. Skipping is "an incredible alternative to traditional cardio on machines such as the treadmill, cross trainer," points out trainer Dorota. Perfect if you're bored of your usual cardio. Skipping can improve your mental health by releasing endorphins, a hormone which is known to ease depressive moods.
Skipping helps to improve heart rate and blood pressure. It can also help you " boost your immune system , balance your metabolism, and improve your overall health in a short period of time," according to the British Rope Skipping Association.
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