5 Benefits of Jumping Rope

As more people realize that they can work and live in one location, many are incorporating workout routines from home as well. There are many options out there, such as remote stationary biking or exercising into a hi-tech mirror. However, sometimes it is the “old school prison yard workout” option that can get you to where you want to go without pricey equipment, subscription models, or wifi hookup. 

If you are going to do cardio and cut muscle prison style, then be sure and take advantage of these 5 benefits of jumping rope to consider for adding a jump routine to your workout. 

Lose Weight, Gain Heart

Let’s face it, everyone is looking for the next best weight loss trick and jumping rope may be the most convenient, least expensive, and always accessible choice. Jumping rope is an excellent way to burn calories and boost metabolism. 

Known as a HIIT (high-intensity interval training), jumping rope raises heart rate quickly and keeps it pumping at fat burning speed. With mindful eating (500 to 1000 calories per day), by adding in a jumprope routine it is estimated that in four months there could be significant weight loss. 

Plus, increased heart rate during exercising not only burns fat, it strengthens the heart and all its vessels making a jump rope protocol highly beneficial for cardiovascular health as well.

Shape America reported on a study published in Research Quarterly on a comparison of jogging and jumping rope for cardiovascular health, stating,

“The conclusions of this study were that a daily 10-min. program of rope skipping will significantly improve cardiovascular efficiency as measured by the Harvard step test,…and that a 10-min. daily program of rope skipping is as efficient as a particular 30-min. daily program of jogging for improving cardiovascular efficiency as measured by the Harvard step test.”

Balance and Coordination 

For some, navigating everyday activities can be challenging for balance and coordination, particularly for the elderly and even young children. A rope jumping protocol has been found to challenge the brain in ways running, rowing, or weightlifting cannot. By jumping rope, especially in varied ways, intricate muscles as well as large muscle groups all come into play essentially strengthening balance and coordination capability. 

A study published in the Journal of Sports Science and Medicine showed the beneficial effects of jumping rope before a sports activity,  

“Our findings suggested that incorporating JR [jump rope] protocol at the beginning of training sessions was effective to improve motor coordination and balance…Coaches and strength and conditioning professionals should be encouraged in developing their training program with a combination of general physical activities and sport-specific exercises.”

If you are working on balance and coordination by jumping rope make sure someone is near you to assist until you are comfortable with the routine and can avoid injury. 

Build Joints

The amount of foot, knee, and hip joint injuries in America alone are staggering. As more people follow poor diet and less active lifestyles, the joints can become weak and brittle. Some may think that jumping rope can be too taxing on the joints given the constant pounding but, according to studies, the opposite is true. 

Science Daily cites a study out of the University of Finland which reported,

“This study showed that training improved the quality of the patellar cartilage and physical function such as knee extensors strength and cardiorespiratory fitness. The most important finding was that high-impact jumping exercise improved the biochemical composition of cartilage as investigated by MRI in subjects with mild knee osteoarthritis.”

Strengthening the muscles around joints is imperative to joint health. Talk to your doctor about jumping rope.

Increase Bone Density

Integrating good activities that can assist your health well into old age is paramount for good quality of life, namely strong bones. By jumping rope at a young age you could be increasing your bone density and putting yourself way ahead of the curve when it comes to future mobility. 

A study published in the American Journal of Health concluded that

“After 16 weeks of high-impact jump training, hip BMD [bone mineral density] can be improved in premenopausal women by jumping 10 or 20 times, twice daily, with 30 seconds of rest between each jump, compared with controls.”

Get yourself a jumprope (ball bearing handles work great) and start slow. Before you know it you will be jumping like a pro as there are many different styles and routines you can incorporate. In due time, you may very well experience these 5 benefits of jumping rope along with increased stamina, better sleep, and less pain. 

Sources:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4657422/

https://www.sciencedaily.com/releases/2015/02/150218073002.htm

https://pubmed.ncbi.nlm.nih.gov/24460005/

https://shapeamerica.tandfonline.com/doi/abs/10.1080/10671188.1968.10618043#.YASn6y1h1QI