When it comes to getting not enough or zero physical activity, most people can be roughly divided into two categories.
The first category includes people who think that their active working hours either inside or outside the office are enough to exhaust them physically and therefore they see it as an alternative to any exclusive physical activity.
Comparing being physically active for the sake of work rather for the sole purpose of accomplishing body workout goals is something that these people don’t seem to recognize.
The second category includes people who do have a clear vision about the importance of engaging in physical activity but who most of the time overthink about it.
For example, wasting time on deciding which gym to join based on its equipment, fees, and instructors; or should they walk to the office or nearby stores, and will this count as a physical activity or not; or simply visiting the gym regularly, etc.
But perhaps what people of both these categories are good at is using delaying tactics and not focusing on adopting simple, easily available and super portable physical activities like ‘Rope Jumping’.
This is because using rope jumping for exercise is considered to be one of the most unthought-of, unexplored and underrated forms of physical workout.
Adults think that rope jumping is for kids and is something that they did or should have done years back. On the other hand, most boys will be of the opinion that rope jumping is gender specific and only for girls. While girls’ think of it as a time passing, fun and recreational activity.
While we were not present at the right time to emphasize and make these people understand the many benefits of jumping rope, we have here compiled a list of a few jumping rope wonders that most certainly many of you guys had never thought of before.
1. Convenient & accessible – anyone, anytime & anywhere
Jumping rope or commonly known as skipping, is a convenient and accessible way to engage in moderately impacting physical activity.
No matter what your age or gender, or either you prefer indoor or outdoor activities, rope jumping can be carried to any place and used at any time.
All you need is to buy the right jumping rope for yourself and then engage in just a few practice sessions of trial and error before you finally learn the basics.
And believe it or not, it doesn’t require to be done for any fixed time period. Just every day 10 minutes workout of jumping rope is also enough for many people.
Make sure that you do jumping rope on a concrete or some flat non-slippery surface suitable for athletic practice. An uneven surface like a grass field would hinder your jumping rope exercise and can also cause an injury.
In addition to all of the above, a quick jumping rope workout before playing any other sport can be an efficient way to warm-up and improve your performance during the game.
2. Is jumping rope cardio?
Yes, jumping rope is cardio. In fact, a few researches also suggest that jumping rope for exercise is better than most other forms of cardio or cardiovascular exercises. Cardio exercises have low to high intensity levels and tend to raise your breathing and heart rate.
A normal 10 minutes jumping rope is almost equivalent to running an 8 minutes mile. Extend this jumping rope session to a duration of 15 to 20 minutes and it will enhance more physical attributes of your body.
A much longer jumping rope session, say for example between 30 to 60 minutes, will help your body to pile up on aerobic fitness.
3. Enhances coordination
By doing a workout with jumping rope, your coordination skills become more enhanced and effective. This is because while doing jumping rope, you need to have a tight focus on your feet.
From being a beginner to reaching a pro-level, jumping rope requires you to remain constantly conscious so that your upper and lower body as well as mind, eyes and feet remain active and coordinate smoothly.
A slightly uncalculated attempt can affect your whole momentum, especially when performing jumping rope skills like skipping rope twice in a single jump.
4. Reduces foot and ankle injury risks
Aside from enhancing coordination between multiple parts and functions of your body, jumping rope also plays an important role in reducing risks of foot and ankle injuries.
This is especially important for players of soccer, football, tennis, basketball and other sports where constant running, dodging and making sharp moves is a critical part of the game but which also raises their risk of suffering from ankle and foot injuries.
The more they workout with jumping rope exercise, the more strength builds in the muscles of their foot and ankle areas. This proves to help the athletes capable of resisting more strain on their foot and ankle muscles during their gameplay.
Another major reason for reduced knee injury is that since the impact of the landing after each jump is absorbed by both the feet, injury chances decrease. Whereas in running, each step is independent and has to alone absorb the full force of landing on the ground, thus a slight slip or obstacle can result in a major accident.
5. Improves breathing, stamina, and muscle tone
Jumping rope improves your breathing and stamina. Since it is a form of cardiovascular exercise, enhancing your breathing efficiency is an added benefit. As for muscle tone, it engages more muscles than your body uses for water sports like swimming and rowing.
All-in-all, with an improved breathing, more stamina and a strengthened muscle tone, you become well equipped to last longer in other physically intensive activities.
6. Improves strength
Just a quick jumping rope workout daily routine is enough to give strength to your body, especially your hands, legs, feet and bones, while simultaneously helping you increase your muscle tone as well.
While it is an incredible way to strengthen your entire body, your body muscles like deltoids, hamstrings and quadriceps are the ones that benefit most from jumping rope exercise.
7. Burning calories and losing weight
While a jumping rope workout is not the only exercise you would need to pursue if you want to lose your body weight, it is still an excellent choice to burn your extra calories.
This is due to the fact that jumping rope exercise is actually a full body workout. How many calories you will burn during one session of jumping rope workout depends upon your body weight and the intensity with which you do it.
Thus, where an average person may burn a little over 10 calories per minute, a routine and consistent jumping rope workout can help to shed more than 200 calories in 10 minutes.
But again, any person’s calorie burning rate is dependent upon its body mass and level of courage.
8. Makes you smarter
Since an effective jumping rope workout depends upon the combined effort or coordination of more than one body parts and functions, it enhances your level of smartness as well.
- raising both legs at equal height during a jump,
- understanding the time interval you have between crossing of the rope beneath your feet and the landing of your feet on the ground,
- landing on the ground in a way that both feet equally absorb the body pressure,
- and efficient breathing;
all play an important role in increasing smartness related skills like reading, quick calculation, alertness, memory and quick problem solving.
9. Ability to stay calm
Because of synchronization of body, mind, legs and hands while skipping rope as well as simultaneously raising your body again and again, can actually help people who engage in jumping rope activity to develop the ability to stay calm for longer time periods.
Jumping rope how to guide
Unless you already knew about the incredible benefits of a jumping rope exercise, we are sure that any new person will definitely feel surprised and wish they had known the above discussed benefits of jumping rope years before than now.
So no matter what made you land on this page and whether you are a kid, or a teen, or an adult; if somehow we have been able to convince you, you can follow our jumping rope how to guide and start enjoying the above mentioned and a few other benefits of jumping rope.
While there is no minimum age limit to start learning or practice jumping rope in case you are a teen or an adult, the restriction of minimum age applies to kids only. However, you will be amazed to know that kids of age as early as three years old could start to learn the basics of jumping rope.
Of course, at this age and for the next two to three years ahead, they won’t be fully capable of doing jumping rope alone without their parents or some adults assistance, they can at this time learn to recognize when to jump, how much to raise their feet above the ground, and how to land back safely while maintaining their body balance and control before again bouncing off the ground.
Teaching your kid how to do skipping at an early age can also add a few inches to their height. This is because jumping again and again makes your kid’s muscles repeatedly stretch and contract, thus making the body become slimmer and look taller.
2. Choosing the right skipping or jump rope
At your nearest departmental store or a toy shop, you will come across a good different types of jumping ropes all varying in sizes, handle grips, colors and rope material and weight, for which we have a few tips for you to follow so that you invest in the right and most appropriate jumping rope for you and your kid.
The color you would like to buy is a personal choice and hence we cannot advise you on this. But for the handle grips, we recommend selecting a material that is either rubber or at least non-slippery. Lastly as far as the rope material and weight are concerned, the rope should be a bit heavy so that you can feel it revolve around your body. A light weighted rope can misguide you about your taking-off and landing judgments.
3. Sizing your jumping rope
The size of the jumping rope will vary in each individual case. The size of the rope should be bigger but not very big than the length between a user’s waist line and their feet. Sizing your jump rope at the exact measure is important to avoid any hassles during your jumping rope exercise.
But if you are not able to find the right size, always go for the one that has a bigger size than you require and whose size can be adjusted. A number of jump ropes come in standard sizes but with the option to resize as and when required. A bigger rope will also help where the option to adjust size is not available and you have to cut the rope to shorten its length.
4. Hand and feet positioning and movement
While we cannot literally teach you the sport of jumping rope, we can help you to be aware of some basic points to hold-on to as a starter.
So when beginning, make sure that your feet touch each other and there is little or no gap between them. Also when you raise them during each jump, make sure that they stay together and land together.
As for your hands, stretch your hands fully while holding each handle of the jump rope and then move them simultaneously and at constant speed while making each turn.
Remember that in order to learn jumping rope properly, you need assistance from an adult or a coach as well as regular practice.
Jumping rope is definitely a physical activity filled with fun and many benefits. And oh wait! Did we forget to tell you that jumping rope requires no extra time from your busy schedule?
Well, this is perhaps the best of all the benefits of jumping rope that it can be adjoined with any other physical activity you do.
For instance, you indeed do a warm-up exercise before any other physical workouts. So why not incorporate jumping rope as a warm-up exercise and then slowly and gradually build upon it to a full time exercise.