Exercise should not be a burden but fun and yet burns calories efficiently. Well, there’s no more fun and exciting than bouncing on a trampoline and jumping rope exercise.
When you’re a kid, can you recall the times when you and your friends did it all day? It’s fun, right? The good news is that same fun physical activity is an excellent calorie burner.
Hence, if you’re looking for an effective cardio workout, which is free and only requires a rope, go for the jumping rope exercise.
Health Benefits of Jumping Rope Exercise
Why? Well, let us explore the reasons you should do jumping rope exercise as part of your physical activities.
1. Effective as Running
Running or jogging is a great cardio exercise but if you have problems with your joints or knees, this option may not be a good idea.
On the other hand, jumping rope exercise is not only fun but also safe. What’s even more interesting about jumping rope, it is as effective as running without the negative impacts on the joints.
Hence, having a jumping rope as an exercise is safe for the hips, ankles, and knees.
2. Effective Cardiovascular Workout
If you’re looking for a cardio workout that you can do at home or even outside and fun, jumping rope is the answer. This exercise keeps your heart pumping blood through the arteries and veins.
In turn, this improves overall blood circulation to the entire body boosting the cardiovascular system. Moreover, a healthy cardiovascular system equates to more energy throughout the day.
3. Effective Calorie Burner for Weight Loss
Looking for something that complements your healthy eating for a healthy and effective weight loss? Well, jumping rope is a simple answer. With just a few minutes of doing a jumping rope exercise each day is an excellent calorie burner.
As matter of fact, 15 minutes of rope jumping equates to running 1.5 miles in 15 minutes at 10 minutes per mile speed. If you feel lazy to run, rope skipping is an excellent substitute.
4. Effective Way To Tone Your Muscles
Rope jumping is a full body workout that targets and tones the muscles at the same time. The more variations you do to it, the more effective it becomes for muscle toning.
For instance, a variation that swings the rope targets the back and shoulders, forearms and wrists. Additionally, the faster you execute the rope swing, the more muscles it engages.
Not only that, jumping rope also targets the muscles in your thighs, hamstrings, and butt(Gluteus Maximus).
5. Effective Way of Building Strength
There’s no doubt that resistance or weight training builds strength. However, if you prefer another way of building strength, rope jumping is your answer.
Probably, this is the reason athletes including those in boxing are using jumping rope as part of their training. And, there’s a good reason for it as study1 finds jumping rope improves bone density. Of course, it also boosts overall total body power.
Jumping Rope Exercise For Beginners
Now the key to reaping the benefits of a jumping rope exercise is to do it. If you’re a beginner, don’t worry as there are plenty of videos showing how to do rope jumping exercise.
To start, here’s a beginner rope jumping routine you can do.
Jump and swing the rope forward, 30 repetitions. Don’t worry if you trip up. As a beginner, it is one of the expectations.
If you trip up, just continue counting until you reach 30 reps. Then, rest for 30 seconds and repeat for another 30 reps. Do 4 sets.
Once you complete another set of 30 reps, reverse the swing. This time, swing the rope backward. Jump for 30 reps, rest for 30 seconds and repeat another set of 30 reps. Do 4 sets.
Of course, if you can do the entire routine, just do whatever you can base on your current endurance. As you do it more often, it will be easier and explore more variations, too.
Additionally, if you’re out of timing, don’t worry. Just keep doing and timing will be more accurate as you become more of an expert doing it more often.
Lastly, what could be better than watching and learning from someone who’s doing it?