Yes, weight loss is one of them. Find out more about the benefits you can reap from jumping rope.
Somewhere along the way, the skipping rope has been relegated to child’s play, or your storeroom. Furthermore, with the birth of many innovative exercise equipment, skipping rope is probably the last thing on your mind when you decide to work out. But this old-school equipment comes with more benefits than you think. Plus, it’s super fuss-free and portable. Here are seven reasons to get yourself buzzing from jumping rope.
1. Burns major calories
Doing the same workout repeatedly can cause your progress to plateau. Switch up your cardio workout by skipping. Depending on your weight and skipping intensity, you can easily burn over 100 calories in 10 minutes. While it is challenging to skip consistently for long periods of time, no one said you have to do it all at once. Break it up into short five-minute sessions or incorporate it into your strength training or running workouts. The high intensity of rope jumping is sure to help you blast fat quickly and make your workouts less dull.
2. Strengthens bones
Jumping rope may be able to reduce the risk of osteoporosis where your bones become very weak and may break even from the slightest triggers like sneezing. Sounds scary? That’s why it is important to engage in high-impact weight-bearing exercise to improve your bone density. According to a study published in Osteoporosis International, mice who incorporated jumping up and down 200 times a week over eight weeks had significantly higher bone mass and strength.
3. Tones muscles
Of course, with your legs doing so much work, regular skipping will help them become more toned. Your arms and shoulders will also get more defined as you work the rope. Even your abdominal muscles are not taking a break. You are actively engaging those abs as you stabilise your core while you skip. As muscles increase your metabolism, you will end up burning calories even after your workout. The improved muscle tone will also aid you in other sports and physical activities.
4. Develops brain
According to Harvard Health Publications, high-intensity aerobic exercises will boost the brain area involved in verbal memory and learning. The Jump Rope Institute also suggests that jumping rope will enhance your spacial awareness and make you more mentally alert, due to the level of hand, eye and feet coordination involved in jumping rope.
5. Lowers risk of foot-related injuries
Foot-related injuries like ankle sprains happen frequently not just in sports, but also in everyday life. As jumping rope requires you to constantly stay on the balls of your feet, it will build strength and help you become more agile. In fact, rope jumping is often used as a rehabilitation exercise for injured athletes as it strengthens the tendons and ligaments of the knees, feet and ankles.
6. Boosts cardiovascular health
Skipping is one exercise that is bound to get your heart rate pumping This encourages your body to work harder to circulate blood in your body. According to the Australian Heart Foundation, skipping is a great way to get a full cardio workout as it improves your heart rate and blood pressure.
7. Improves coordination and agility
While it looks like a breeze when you are watching others jump rope, it may not be the case when you try it out yourself. Don’t be disheartened when you find yourself tripping over the skipping rope or struggling to skip consistently – that is the whole point. Skipping requires you to focus on your hands and feet to coordinate. It takes a bit of time but soon enough, you will find your body moving in perfect synchrony. When that happens, start trying a variety of other jumps to challenge yourself. Or check out Jump-In!, a new interval training class at Triplefit that will teach you different jump rope variations and combinations, from basic bounce to jumping jacks and double-unders.