Why not add jumping rope to your fitness routine? Jumping rope is a great way to get some cardio and work up a sweat, even if you only have a few minutes. It can be easily done at home or outdoors, and the equipment does not take up much space.
When you think of jump rope, memories of Double Dutch on the playground or even the famous DCOM “Jump In!” may come to mind. But this fun childhood pastime can also be a great workout if you have the right information. POPSUGAR is a certified personal trainer and founder of punk ropelearn about the benefits of jumping rope and how to get started.
Benefits of jumping rope
There are many benefits when it comes to jumping rope, from improving coordination and bone density to improving agility and overall body composition. Find out what you can do when you add jumping rope to your workout regimen.
Improved coordination
Jumping rope requires the jumper to first rotate the rope and then jump over the rope. It sounds easy, but two movements must be well-coordinated to successfully sustain a jump. For a fast and successful jump, your timing must be perfect. To successfully perform long jumps, your rhythm must be perfect. That's why the more you practice jumping rope, the better your coordination will be. This is one of the reasons why jump rope is so popular among boxers who need good coordination, timing, and rhythm to succeed in the ring.
Improved agility
Another area where jumping rope is great from a fitness standpoint is that it helps athletes improve their ability to quickly change direction and change foot and hand positions, Haft says. Thanks to this agility training, jumping rope is popular with grapplers, tennis players, and basketball players.
Improved proprioception (awareness of body movement and position)
Proprioception is key to participating in daily life, playing sports, and most importantly, avoiding injury, Haft says. To successfully jump rope, you need to know where your feet are relative to the rope. When the rope is spinning at over 180 revolutions per minute, there's no time to waste fine-tuning your feet, hands, and body. position.
Improved bone density
According to the CDC: Almost 19% of women over 50 have osteoporosis of the femur, neck, or lumbar vertebrae, and More women and men have osteopenia. A study conducted at Brigham Young University found that in a day he jumps 10 to 20 times, with 30 seconds of rest between each jump. Bone density of the hip joint has been significantly improved The disease occurs after 16 weeks in women aged 25 to 50. And perhaps more importantly, there was a correlation between the amount of exercise performed and increases in bone density. Although this study did not specifically examine rope jumping, it is reasonable to believe that jumping rope can lead to increased bone density.
Improved body composition
Studies show that adults weighing 150 pounds can suffer severe burns. 12 calories per minute Perform a basic bounce at a relatively comfortable pace of 125 revolutions per minute. Jumping at a faster pace, using weighted ropes, and performing more difficult steps such as double unders can also increase calorie burn. Depending on the amount and intensity, jumping rope can play an important role in your aerobic exercise routine.
Who is skipping rope suitable for?
Haft has personally seen jump rope benefit a wide range of people, from children as young as five years old to adults as old as 85 years old. The benefits listed above apply to almost everyone. Especially for older adults, jumping rope can help improve balance (even if you're just spinning the rope sideways and not jumping over it), bone density, muscle strength, coordination, and cardiovascular health. Haft points out that people with orthopedic problems should be cautious and consult a doctor before jumping rope.
Are there any risks to jumping rope?
As with any new fitness activity, you need to know that it is safe for you before you begin. If you have orthopedic or other health problems, please consult your doctor before jumping. Haft says you'll need supportive, snug sneakers and a flat surface to jump on, preferably one that's a bit slippery, such as a wooden basketball court or a rubberized track. . And last but not least, you'll need a skipping rope.If you don't have it yet, you can buy it POPSUGAR fitness lineincluding us premium cable jump rope ($13).
For beginners, Haft recommends a rope that's not too light (avoid cable ropes for now) and that can be adjusted to fit your height. His final recommendation is to start slow and progress slowly in terms of the amount of jumping you do each day to give your body time to adapt to the stress of the impact of jumping.
