Any physical activity that can be performed at home, without the need of going to a gym is a blessing in today’s world, especially when the world is brought down by the pandemic. Even under normal circumstances, not everyone has the luxury of spending hours at a gym trying to lose weight or trying to achieve a fitness goal.
To make all those problems go away, one can easily take to the jump rope workout. It is more efficient than many other forms of exercise, and this fact is barely acknowledged. The benefits of jump rope exercises are several. We are going to discuss those in detail.
Benefits of Jump Rope
A research paper published in 2013 in Research Quarterly: American Association for Health, Physical Education and Recreation states that men who engage in at least ten minutes of jump rope exercise every day for about six weeks are likely to have better cardiovascular fitness than men who engage in thirty minutes of jogging over the same period of time.
The benefits of jumping rope are various and enhance the overall quality of our lives. They are charted below.
Helps in burning calories:
Jump rope exercise can help burn almost 300 calories within 15 minutes of workout. This is a huge calorie loss in comparison to jogging, bike riding, and other forms of exercise. Such an exercise involves all the major muscles of the body. It produces a huge amount of heat in the body, which is why it is called a thermogenic exercise. The production of this heat requires a lot of energy, which comes from the breakdown of calories.
Jump rope exercises if continued for more than two minutes without a break, a beginner will have difficulty keeping up with their cardiovascular processes. They will run out of breath. Heart rate increases and the energy produced in the muscles is also maintained. This leads to the rise in calorie burn to supply more energy to the body system.
Helps in body coordination:
Skipping rope benefits the overall coordination of the body. The exercise requires full-body coordination to be able to perform it correctly. Swinging the rope and jumping on your toes at the proper interval requires not just muscle coordination but also brain activity. This enhances the communication of different parts of the body. The rotation of wrists and to take the cue to jump should be well-coordinated.
If not immediately, it comes eventually with practice. Hence, someone who is engaging in the jump rope exercises increases their own ability to coordinate between not just various parts of the body, but of the brain as well. Research shows that the benefits of jump rope have also been observed in the improvement of motor coordination when experimented with autistic children.
They are observed to struggle a little less with their balance and movements. This experiment was ignited by a study that proposed that pre-teen soccer enthusiasts showed better motor skills after jump rope workouts for eight weeks compared to the pre-teens who performed basic soccer drills.
Risk of injury decreases:
With the benefits of skipping rope, coordination and motor skills are getting enhanced. Under such circumstances, a child or adult is being honed to perfectly function within any given environment. Hence, the risk of falling down and hurting themselves decreases by a huge margin.
Children who go out to play have chances of hurting themselves in the process. With the practice in jump rope, they are sure to have better-coordinating skills and are more likely to evade such situations.
Improvement in heart health:
Owing to the jumping rope exercise, the heart pumps blood to various parts of the body very fast. This phenomenon increases the body’s overall capacity of utilizing oxygen during the exercise. The higher the capacity to utilize oxygen, the higher the endurance of the heart.
In recent research, it has been observed that college-goers who have taken to the jump rope exercise for just twelve weeks have a better functioning heart than those who engaged in basic fitness exercises.
Jump rope benefits people who are already prone to cardiovascular diseases. To keep their body fully functional, it is imperative that they start jumping rope exercises for at least ten minutes every day, without exerting too much pressure on themselves. By implication, jumping rope exercises will also help in maintaining the blood pressure level in the body. Less body fat and a steady pulse rate are indicators of good heart health.
Bone density is strengthened:
Any exercise contributes towards the improvement of bones and muscles in the body. Jumping rope exercise especially makes the bones stronger. This contributes to the strengthening of the bone density, making them less prone to breaking. This prevents Osteoporosis which is common in girls and women. This is an exercise that people should start engaging in early on in their lives.
It has been experimented with and observed that girls who workout using a jump rope have higher bone density than the ones who perform basic exercises. Jump rope exercise has been recommended by the Korean Society for Bone and Mineral Research for at least ten minutes a day. It is essential for the bone strength of the body. When an exerting exercise is performed, the body responds by reshaping its inner structures, hence the bone density increases.
Jump rope does not just benefit the body, but the brain as well. With the continuous coordination of the muscles of the body, the brain trains the mind similarly. People tend to get better at multi-tasking or taking instructions quickly.
The various instructions sent to and from the brain enhance the thinking, analytical and synthesizing capacities of the brain and the functioning of the body according to the instructions received from the brain. It helps children develop their reading skills as the words get registered faster than before.
Keep the mind calm:
During the jump rope exercise, the body and mind work in unison. The mind needs to focus to be able to regulate the different parts of the body. The muscle coordination of the body is only possible when the mind is calmed. Mind reached calmness out of practice. After repeated sessions of jump rope workouts, the mind reaches a state where it can make itself calm on its own.
Do you still have questions as to what does jump rope help with? Without wasting any more time, go get ready for a jump rope workout. Once you reap the benefits of the exercise directly, you will know it better. Jump rope exercise does not need a trainer or a supervisor. The first round should be for 30 seconds, followed by a minute of break. Repeat this process at least nine times.
Experience the benefits of jump rope within few days of embarking on this new fitness regime!