Jumping rope? Isn’t that for boxers and little girls? Well, believe it or not the simple act of jumping rope can do more for you overall than the same time spent jogging. Jumping rope is also easy to do anywhere.
If you haven’t picked up a jump rope since your PE class, or you’re just afraid of looking silly at the gym, here are a few reasons why jumping rope is one of the very best exercises:
Very few exercises burn calories like jump rope. Even jumping at a very moderate rate burns 10 to 16 calories a minute. Work your jump rope exercise into three 10-minute rounds and you’re looking at 480 calories in half an hour. According to Science Daily, 10 minutes of skipping rope is about equivalent to running an 8-minute-mile.
Decreases Foot and Ankle Injuries
Jumping rope is beneficial for those active in other sports. Many athletes in basketball, tennis, football and other sports often suffer foot and ankle injuries from running and then stopping quick and turning. This is very common in both tennis and basketball. Jumping rope not only improves your foot coordination but also increases your strength in the muscles surrounding your ankle joint and in your foot, decrease the chance of injury to those areas.
It’s a full-body exercise
If you’re still struggling to balance your fitness routine to ensure you get a full-body workout, adding 15 to 30 minutes of skipping can help. Jump rope also encourages you to establish better posture throughout your workout.
Great for the glutes
Jump rope is, perhaps not surprisingly, also a very good glute workout. In addition to strengthening and toning the legs, adding jump rope to your exercise routine will tone your glutes. We recommend skipping as a warmup exercise before you move into your more targeted glute/thigh exercises, like squats or lunges.
Improves Bone Density
Dr. Daniel W. Barry, an assistant professor of medicine at the University of Colorado, at Denver, and a researcher who has studied the bones of the elderly and of athletes, says that the best exercise to improve bone density is simply jumping up and down. “Jumping is great, if your bones are strong enough to begin with,” Dr. Barry says. “You probably don’t need to do a lot either.” (If you have any history of fractures or a family history of osteoporosis, check with a physician before jumping.)
It’s Good For Your Brain
We know that exercise (even as little as 20 minutes) is good for the brain. But did you know that activities with BOTH physical and mental demands (like slacklining, ballroom dancing or jumping rope) have higher impacts on cognitive functioning than exercise tasks alone (like the treadmill or stationary bike). Turns out the very best workouts for brain health involve coordination, rhythm, and strategy. So the next time you’re jumping rope, challenge yourself to try some jump rope tricks. Turns out they’re really good for your brain.
It’s a full body workout
Jumping rope literally has it all – it works your legs, it works your abs, it works your arms, it works your heart, it works your mind. It increases strength, agility, speed, timing and rhythm. Its medium impact increases bone density, but isn’t as hard on your joints as running. It’s both a fantastic cardio and strength training workout all in one.
Improves Cardiovascular Health
According to the American College of Sports Medicine, skipping rope is highly recommended for aerobic conditioning. In order to increase your heart and lung health you must do it three to five times per week for 12 to 20 minutes at a time.
When we jump rope, we get rid of toxins that are stored all around our bodies. This is done primarily through our sweat. This allows our cells to regenerate and operate at full capacity.
Improves Your Ability to Stay Calm
Because you are actually working your brain and your body at the same time, boxers in the ring who jump rope actually are more calm overall than those who don’t.