Skipping rope is one of the most cost-effective, HIIT (High-Intensity Interval Training), full-body workouts. It can be practiced by anyone - be it a beginner, intermediates, or someone at an advanced level of training. Moreover, it can be done at any place and in any weather. What's more? It is travel-friendly too - a rope can easily get adjusted in a handbag so that you will never have to miss on your workout!
Here are a few more credible reasons why this childhood fun game must make a bouncy comeback in your life. Read on.
Regular rope jumping:
1. Burns calories faster
Various studies have stated that 10 minutes of skipping has the similar health benefits as a 45-minute of a hard jog or run. Start skipping 3 times a day for 10 minutes per session, or twice a day for 15 minutes per session, and it will help you burn approximately 350 calories.
2. Builds up bone density
Skipping is a low impact weight-bearing exercise that is less strenuous on the joints and helps stimulate the bone to strengthen it. But then, avoid it if you have established complaints of osteoporosis, rheumatoid arthritis, or advanced osteoarthritis. Check with your doctor
before starting any new exercise regime.
3. Tones muscles
Jumping rope helps to tone your thigh, calves, back, abdominal muscles and make the chest, shoulders, and arms work better. Overall, it helps the upper and lower body to work together in synchronization.
4. Improves balance and motor coordination
5. Strengthens your heart
Skipping is a great cardiovascular workout
. If you follow a regular rope jumping regime for three to five times a week of minimum 10 to 15 minutes, it can improve the rate of the heartbeat and your stamina. Also, it helps circulate blood, oxygen, and nutrients more efficiently in the body tissues. This, in turn, helps you to breathe easy, even amid strenuous activities.
How to jump a rope?
Here are some easy-to-follow techniques for proper rope jumping that you must know:
- Hold the rope loosely, using thumb and index finger for control.Skip on the balls of the feet landing softly. Don’t let your heels touch the ground, to avoid injury.
- Just use your wrists in a circular motion and do not swing your arms and shoulders.
- Skipping sixty to seventy times per minute is a good start.
To utilize most of the above-mentioned benefits, you must consider the following instructions:
- Buy a good quality rope.
- Make sure that the length of the rope is right for your height. You can check that by standing at the center of the rope and lifting the handles upward. The point where the handles meet the rope should be at the level of your armpits.
- Wear soft-soled shoes or skip barefoot, if you can.
- Jump on softer surfaces where possible.
- Breathe normally while exercising this high-energy workout. Keep your elbows at the waist level with arms extended sideways.
Take a cue from the information given above, and get a jumping rope for yourself without any further ado! Include this modest equipment in your daily routine and leap your way towards fitness inside-out!
For any query related to rope jumping or any other high-intensity work-out program, you can consult an online Sports Medicine Specialist today!!