Do you know that jumping ropes are not only for kids? Jumping rope is a cardio exercise used by boxers, footballers and other athletes and there are many benefits of jumping rope. It is a full body workout . Jumping rope burn 10 to 15 calories per minute. If you have a jump rope you can do it anywhere like school, work, room in a small space which makes it a perfect workout for toning your body.
To start skipping you need to have good jumping rope, make sure it fits you comfortably. The right length for jumping rope is 8 to 10 feet long. Search for a flat smooth surface or you can buy a gym mat .Some jumping rope benefits are
Benefits of jumping rope
1 .Burns calories
Jumping rope can burn maximum calories even jumping at a moderate rate. 10-15 calories are burned by jumping rope in a minute. Skipping rope for 10 minute is the same as running an 8 minute mile can burn almost 1300 calories in an hour. Start with a 2-3 minutes of rope jump every day and increase speed and duration with time.
2 .Improve bone density
High calorie diet is widely known to increase bone density, taking calories and doing exercise is good for bone. Jumping rope is beneficial than running. As, jumping for 10 minute a day can provide greater bone building . Even for athletes simply jumping rope is one of the top effective exercises for boosting bone density .
3 .Develops quickness and agility
Jumping rope for 10 minute a day can help you to move lightly and quickly. It targets your knees, calves and ankle and improves your balancing. Jumping rope helps you to boost your quickness and balance by making your mind concentrate on your footwork for sustained periods. It results boosts your memory, reading skills, improve concentration,
4 .Tones muscles in lower and upper body
It is great for toning the muscles of the legs and lower body parts . On the first day leg pain may occur after jumping rope because those muscles have been inactive for a long period.
Also read : Benefits of squats
5 .Jumping rope for weight loss
One of the important benefits to jumping rope is weight loss. Jumping rope for 30 mins can burn 300 calories, thus as to lose one pound a week, you must regularly skip for 30 mins. Maintaining your diet is also important which helps you in weight reduction.
6. Improves heart rate
Is jumping rope good cardio exercise ?
Jumping rope is best for cardio which is a benefit for a healthy heart. It helps to circulate the blood and oxygen between the heart and other body organs. It improves the capacity of bodywork which results in your heart working more efficiently. Skipping helps you to suffer less from shortness of breath during various physical activities and eventually increases your stamina.
7. Helps to improve skin
One of the secrets of beautiful skin is exercise. Jumping rope is one of the best exercises for glowing skin. Not everyone has time to go to the gym so that jumping is the best option to sweat out. Also it is easier to do at home within a small space. Jumping rope promotes blood circulation in the body, nourishes the skin and eliminates toxins and helps for healthy skin.
How To Start Skipping
Start with 1 min rope jump and increase speed and duration as you feel comfortable. You should be able to do jumping rope for 10-15 mins. Don’t forget to take a break and little water to keep yourself hydrated.
- Warm-up for five mins before jumping rope.
- Wear comfortable shoes.
- Wear a sports bra for comfort.
- Take water before and after a workout.
- Cool down by stretching.
Avoid Rope Jumping If
- You have heart problems do it only after doctor suggestions.
- You are recovering from a serious illness or surgery.
- You have high blood pressure, take doctors’ suggestions.
- You have a bone injury.
Jumping rope is an easy and effective cardio exercise. Include jumping rope in different workouts to make more effective.
KEEP JUMPING, STAY HEALTHY
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