Who hasn’t tried jumping ropes in their younger years? This has grown immensely popular since the 1950s and is best known as a form of play among children. Yet jumping rope has gained a higher reputation when a heightened interest in physical fitness emerged in the 1970s. People started promoting jumping rope to keep kids from doing unhealthy activities. Nowadays, not only kids but also adults are raring to do jumping rope workout.
“Why?” you might ask.
Here’s why. There is a long list of benefits one can get from jumping rope. Apparently, this helps you achieve your fitness goal without hitting the gym or the need to buy equipment. You can do it at home or anywhere. Just the right kind of rope is what it all takes to a healthier version of yourself.
Jumping Rope for Weight Loss
The best way to lose weight is pairing a healthy balanced diet with exercise. Losing weight requires one to burn calories and lessen calorie intake. It’s always the one and the other or none. When trying to burn calories, you can rely on jumping rope as an effective means.
Jumping rope allows you to activate all the muscles in your body. It is a full-body workout that is popular even among serious athletes. Doing this form of exercise will enable you to lose more calories in a short span of time. However, you need to consider other factors when trying to lose weight. Doctors do not recommend to lose more than 2 pounds a week as it may affect your muscle mass.
Jumping for 30 to 60 minutes will allow you to burn 200-300 calories. However, you won’t be able to do a 30-minute jumping rope workout on your first try. As a beginner, you should try to warm-up and start with low-intensity jumping first. You can then try different intensity levels and duration as you progress. Other factors such as age, metabolism rate and previous illness or surgery might affect how fast you will see results.
Jumping Rope as a Cardio Exercise
As we might all know, the word “cardio” is clipped from cardiovascular which relates to the heart. Therefore, cardio exercise refers to activities that improves your heart health by increasing heart rate at a safe level. There are many kinds of cardio exercise such as running, brisk walking, swimming, rowing and of course, jumping rope. While running is a great cardio exercise, we just can’t stop rain from coming sometimes. However, we can defy the bad weather by jumping rope instead! What’s more, jumping rope burns more calories than running. The calories you burn from running for 2-3 hours can be achieved by jumping for just 30 to 60 minutes. This is something that you must add to your workout routine as it can be used as warmup or a cross training workout itself. Jumping rope will improve your heart’s performance as you become less out of breath while progressing in your training.
Jumping Rope for Mental Health
Apparently, jumping rope does not only aid our physical health as it also helps with the development of our brain. According to research, it can develop the left and right hemispheres of your brain thereby improving reading skills, memory and mental alertness. It allows one to increase neuromuscular awareness to proper balance when one jumps on balls of feet. Additionally, it will increase your concentration. Developing a technique involving timing, coordination, rhythm and balance results into better brain functions. The more you practice, the better you become.
There are many other benefits to jumping rope as well. It improves one’s coordination and stamina when done regularly. Thus, it allows you to get rid of fatigue over time. It also calms the body as it relaxes and strengthens the muscle. It increases the flexibility as it forces one to combine upper and lower body movements. Also, it increases bone density and reduce the risk of osteoporosis. Moreover, it also regulates blood circulation and enhance your lung capacity. Therefore, you have plenty of reasons to try it at home. However, you might want to consider getting the right kind of rope first.
What’s the best jumping rope for beginners?
As a beginner, you don’t want to choose a jumping rope that is too light. When you go to any department store, you will more likely see lightweight ropes made of plastic or PVC. Be careful not to purchase this as it will make you learning more difficult. When you use lightweight ropes, you won’t feel the rope rotating around you body, thus making it seem difficult for you to jump at the right timing and speed. A slightly heavier rope will slow the rotation and offer you more feedback. It will allow you to jump on proper timings more easily and maintain consistent pacing.
Jumping rope workout might sound an easy exercise but do not underestimate it. Jumping even for a few seconds might leave some out of breath. Thus, it is important to keep a simple jumping routine on your first days. Here is a guide that you can follow.
- Start jumping with both feet for as long as you can.
- Rest for 60 seconds.
- Start jumping with alternate feet this time. Repeat exercise for 5 minutes.
Do this exercise everyday until you progress and feel the need to increase intensity and longer duration.
All in all, we all want what’s best for our health and fitness. There are many kinds of workout that is accessible and can easily be done at home. With its numerous benefits, jumping rope is definitely the try. Say no excuses and jump!