I have been jumping rope / skipping for around five years as part of my fitness regime and I love it. It is a great way to increase your cardiovascular capacity, dynamic balance, coordination, bone density and muscualr endurance. It is fun and can be performed anywhere and by anyone whether you like to work out casually or like to take fitness a bit more seriously.
Here are a 10 benefits on how.
#1 Calorie burner
Jumping rope at a moderate rate can burn up to 10 – 16 calories per minute. If you jump rope efficiently you can increase the benefits by including HIIT sessions or using a rope with weighted handles or a leather rope.
#2 Build agility and fitness
Skipping is good for the heart and will strengthen the upper and lower body and if performed properly it is a lower-impact activity than jogging.
#3 Improves cardiovascular health
Jump rope training can increase your aerobic capacity as it increases your maximal oxygen intake and unloads more carbon dioxide with each breath. The more intensly you exercise the more oxygen you need to sustain that intensity. The American College of Sports Medicine recommend that to increase your heart and lung health you must jump rope three to five times per week for 12 to 20 minutes at a time.
#4 Improves bone density
Not only does jumping up and down decrease foot and ankle injuries but it improves bone density. Dr. Daniel W. Barry, an assistant professor of medicine at the University of Colorado, Denver states that the best exercise to improve bone density is to simply jump up and down, however if you have a family history of fractures or osteoporosis you should check with your family doctor before you start a jump rope regime.
#5 Aids respiration health
Skipping promotes the efficiency of how we breathe and will become beneficial when performing other activities.
#6 Increases brain power
Jumping rope uses the benefits of the left and right hemispheres of your brain which essentially makes you smarter, improves spacial awareness, increases memory, improves reading skills and makes you more mentally alert.
#7 Improves your ability to stay calm
Those boxers that use jump rope training are calmer than the ones that do not. The exercise combines a circular motion with and angular momentum. The synchronoucity and harmonious coordination of these movoements and your mind, body and rope can help you to be calmer in challenging situations.
You can buy a jump rope for as little as 10€. There are lots of different style jump ropes you can buy with different styles of handles and handle weights, the same applies for the rope.
You can jump rope anywhere! I like to travel and my jump rope is always packed when I go away. If I can’t find a gym or have found a really sweet spot that inspires me, I get the rope out and get jumping J
#10 Find your style and be happy
Once you start to skip on a regular basis you will start to develop your own rhythm and style. I have been told that I look like I am dancing and in all fairness I feel like I am. It’s great to put on the tunes that get you pumped and motivated. It truly makes me happy. Here is a video of me jumping rope in Ibiza.
Felling inspired? Check out: How To Jump Rope