Exercising is an essential way to maintain and improve one’s overall health. Diversify workouts can be helpful to stay motivated, such as incorporating jumping rope into your workout routine.
Why Jump Rope?
Jumping rope is an easily accessible and learned full-body cardio workout that utilizes a single piece of equipment. You can jump rope in different settings beyond the gym, such as at home or the park. The lungs, the brain, and many muscles throughout the body are all important in order to jump rope effectively.
Anyone can jump rope.
Image Source: Guido Mieth
How to Jump Rope:
Selecting the proper jump rope that is comfortable to your size and fits your hands well is the first step. To ensure the jump rope matches you, measure it side-by-side with your body. When folded in half, the rope (from top to bottom) should measure closely to the heigh of your shoulders. Step two involves having each handle in one hand, stepping over the rope to position it behind your feet, and utilizing your forearms, hands, and wrist by rotating them in a circular motion to swing the rope overhead. Next, prepare to jump as the rope is swung above your head when the rope is near your shins and feet. It’s essential to jump on the balls of your feet to reduce pain in the lower legs. Lastly, master your technique by considering the timing of your jump, your form, and your speed. As you get comfortable with the motions, it will become second nature, and you can jump for longer periods of time.
Cons of Jumping Rope:
Jumping rope may seem repetitive; however, one can learn different tricks to spruce up the workout. In addition to the repetitive nature, continuously jumping up and down at varying forces could be deemed a risk for injury. It is important to note that there is always a risk in any physical activity. Taking necessary precautions to decrease injury is crucial, such as being on leveled ground, having good form and technique, and using a correctly sized rope.
Benefits of Jumping Rope:
Fortunately, there are many health advantages to consider with jumping rope. Primarily, you are able to burn calories in a short period as opposed to other types of cardio exercises. For example, 15 minutes of jumping rope can burn about 200 to 300 calories whereas other forms of cardio would take longer to burn the same amount. Another benefit is that the mechanical nature of jumping rope helps refine one’s sensorimotor coordination, which assists your brain in sensing when you need to jump while using your muscles. Finally, as you build your endurance, you can reduce stress, improve weight control, and increase bone strength.
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