10 Benefits Of Jump Rope That Will Convince You To Add It To Your Workout Routine
Jump rope might look like a game for little girls, but it is a complete exercise for building whole-body muscle and improving cardio. Used both for weight loss, muscle power gain, muscle strengthening, or tone, the jump rope adapts to all your workouts.
The jump rope is practiced in many sports and for many reasons: it allows you to work efficiently and intensely! But, of course, the most critical work is at the level of the legs by toning the calves and strengthening the thighs. Apart from this work of the lower body, the upper body is also called upon by a constant sheathing of the abdominal strap.
When you allow this, you obtain a flat stomach after a few weeks of exercise. With each jump, the body will instinctively cover this strap to protect your anterior and posterior chain. Thus, you will work your cardio, burn calories and improve your physical condition.
1. Burn More Calories
Jumping rope at a good pace for 10 to 15 minutes can burn 200 to 300 calories. For this reason, it is often considered a better cardio exercise than many other more common ones, such as running, swimming, or biking.
Since most major muscle groups work when we jump rope, exercise is considered thermogenic: it creates a lot of heat in the body. However, the body needs to burn more fuel to produce this energy, so it burns calories.
2. Improve Cardio-respiratory Health
Photo by Element5 Digital on Unsplash
Skipping is an exercise that you can do at high intensity. This means that the heart rate response to skipping can be much higher than with other forms of cardio. Jumping rope gets the heart pumping to the max, which is excellent for our cardiovascular system and heart health.
3. Improves Coordination
Photo by Anna Shvets on Pexels
If you loved skipping as a child, you would remember that this exercise requires coordination and movement.
"Jump rope improves coordination by requiring several body parts to communicate to complete one movement. For example, the feet must jump in time with the wrists rotating to create a continuous jumping motion."
An exercise like skipping requires first-rate coordination, especially the more you increase the intensity and difficulty of your workouts. Therefore, it is recommended to perform the movements of the feet and arms separately in the beginning.
4. Tones Your Muscles
Photo by Cottonbro on Pexels
When skipping, you put all muscles in your body to work, starting with the middle muscle group, working up to the upper and lower ones. To keep the rope in constant motion, we must use the biceps and trapezius in the upper body. This practice strengthens and tones these muscles.
In turn, the abdominals also contract as a result of the force of the jumps. As for the lower muscle groups, it is evident that the coordinated movement of the legs and the rope generates muscle tension, allowing the quadriceps, glutes, hamstrings, and calves to be toned and developed.
5. Improves Blood Circulation
The movement generated when we jump rope has a positive effect on the circulatory system. As a result, the heart works to pump blood to the whole body effectively. Likewise, it circulates smoothly through the arteries, which reduces the risk of suffering from a heart attack or cardiac arrest.
6. Increases Lung Capacity
By jumping rope, the lungs receive more air, which helps with breathing problems. Likewise, we improve our physical endurance, which will allow us to exercise for longer without getting tired.
7. Eliminates Toxins
When we jump rope, we expel toxins from the body through sweat. This allows the cells to regenerate and work optimally.
8. Avoid Stress And Improve Brain Activity
While it hasn't been scientifically proven, the coordination required to jump rope is thought to create new neuronal connections. In addition, the endorphins that are released while doing this exercise help to relax and relieve stress and agitation. This fosters a positive mindset which increases the chances of enjoying a better quality of life.
9. Increases Bone Density
In addition to incorporating foods that are high in calcium into your diet, one of the benefits of jumping rope is increased bone density. Regardless of your age, jumping about ten times twice a day provides more significant benefits in strengthening bones than running.
10. Aches And Chronic Pain Are Reduced
You can reduce muscle aches and cope better with chronic pain by skipping rope. However, the vibrations and the vertical oscillations present in skipping are feared because supposedly traumatic.
However, the internal massage caused by these actions facilitates the circulation of the lymphatic fluid present in the fascias (the muscular and visceral envelopes), which decreases their density and, at the same time, reduces the tensions caused by intense physical activity or prolonged immobile postures.