While many of us may remember skipping as kids, during the pandemic the pastime has regained popularity as a way of staying fit.
Not only is jumping rope a fun, affordable, and portable form of exercise, it also has many benefits for our health and fitness. Here are just a few reasons why jumping rope is such a good form of exercise:
1. It improves cardiovascular fitness
Jump ropes have long been used by boxers as a form of exercise to improve their footwork and general fitness.
The jump rope leads to an increase in heart rate and breathing, similar to jogging. If you did ten minutes of jumping rope every day, you would be making adjustments to your body that are beneficial for cardiovascular health, such as: B. lowering blood pressure and lowering resting heart rate.
The skipping rope also increases your cardiorespiratory fitness, which essentially means that your body is more efficiently absorbing and using oxygen.
Research has shown that cardiorespiratory fitness is linked to improvements in health and longevity. Improved cardiorespiratory fitness has been shown to lower blood pressure, improve insulin sensitivity, reduce inflammation in the body, and reduce the likelihood of developing diabetes and many other chronic diseases.
2. It is a full body workout
Skipping is a full body workout that uses your abs to stabilize the body, your legs to jump, and your shoulders and arms to twist the rope. It therefore offers a comprehensive workout rather than just isolating part of the body.
Full-body exercise increases muscle tone, which helps with all daily activities, and increases our resting metabolism, which allows us to burn calories even when we are resting.
3. It improves coordination and motor skills
Skipping involves the coordination to plan your jump with the rope. Research has shown that it improves coordination, balance, and basic movement skills in children. These are important fitness components for later life as they reduce the chance of tripping and falling.
There are so many different exercises you can do with the rope, and each one requires different coordination to complete the exercise. This can also help exercise your brain.
4. It increases bone mineral density
With the skipping rope, every jump causes an impact on the ground. These effects cause our bones to reshape and become stronger, thereby increasing bone density. Bone density can be beneficial later in life when it naturally decreases.
Research has shown that skipping ropes increase bone mineral density. Higher bone mineral density reduces the chances of breaking a bone or developing osteoporosis as you age. Hip fractures are a leading cause of morbidity and mortality in the elderly, resulting in a loss of independence and an enormous economic burden. Improving bone density and balance throughout your life will reduce the chance of tripping and falling later.
5. It increases the speed
Since the skipping rope requires quick movement of the feet and arms, this is considered a plyometric exercise. Here the muscles exert maximum force at short intervals in order to increase strength.
Plyometric exercises are used in the sports world to increase an athlete’s speed. Many exercises like jogging only improve cardiovascular health – while skipping ropes have the added benefit of improving speed as well. Daily jump rope training can help you run faster than before.
6. Time efficient fitness
Jump rope offers many health benefits that can be achieved in a short amount of time. Since it is a full body exercise that requires speed and coordination, it could be argued that it is a form of high intensity interval training (HIIT).
HIIT exercise involves short, high-intensity seizures followed by short intervals of rest. This is repeated several times. It has been shown that HIIT creates a higher level of cardiorespiratory fitness compared to conventional endurance training.
It’s also more time efficient as you can get exercise in less time. Because of this, HIIT training has become the most popular exercise in the world.
The skipping rope is easily adjustable and can be an intense workout depending on the effort and strength a person puts into their workout.
7. Comfortable fitness
One of the most important things we need to consider in order to change our exercise habits is that what we do has to be fun for us. One of the biggest barriers people face when trying to keep moving is enjoyment. Research has shown that enjoying exercise is crucial in order to change our exercise habits and keep exercising.
The great thing about skipping is that there are so many different ways you can jump and jump over the rope. You can create a varied workout that will help you maintain your enjoyment.
However, it is worth noting that while landing, skipping can put a lot of force on our lower limbs. While this improves our bone mineral density, it can lead to lower body injuries, especially if we are not used to this force. However, different styles of jumping can be used to decrease strength and reduce the risk of injury. As with all types of exercise, it is good to build up the duration gradually. This will help minimize injuries.
Overall, jumping rope could be a very beneficial form of the exercise. Not only does it improve many important aspects of our health – including cardiovascular health and improving bone density – but it’s affordable, portable, and doesn’t take up a lot of space.
This article is republished by The Conversation under a Creative Commons license.