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Interesting Jumping Rope Benefits You Probably Don't Know

Jumping Rope Benefits
Minimal requirements in terms of time, equipment, and execution―that is what makes the task of incorporating jumping rope in your daily routine so easy. Around 20 - 30 minutes of jumping rope daily and its benefits will become more than obvious in a short span of time.
Abhijit Naik
Last Updated: Feb 16, 2018
Did You Know?
The jump-rope record for the most jumps in an hour is 12,632! Annie Bissoondial from the United States made this record in Florida, United States, on April 13, 2013.
Professional boxers spend hours together sweating in the gym. If jumping rope finds a place in their workout, it is for a reason. Jumping rope or skipping doesn't just help in building stamina, but also helps in enhancing coordination. Even though it is widely used by sportsmen, boxers and sprint runners especially, the activity is not restricted to them anymore. It is slowly becoming popular among people who want to stay fit, but are unable to devote enough time for it. Jumping rope for half an hour on a daily basis can help you burn calories and tone a number of muscles in the body.
Easy to Learn and Execute
Easy to Learn and Execute
One of the most prominent benefits of jumping rope is its simplicity. Other than the USD 5 or so for buying a good quality jump rope, which can be bought from any store dealing in fitness equipment, you just need to invest 20 - 30 minutes of your day. Jump ropes are usually made from leather, cloth, or pro-vinyl. They are portable and inexpensive. You can even do it whilst watching your favorite TV show, in between breaks. The technique involved is fairly simple and therefore, easy to learn.
Health Benefits of Jumping Rope
Though simple, jumping rope workout has quite a few health benefits to its credit, owing to which it is slowly becoming popular among fitness enthusiasts. It helps in enhancing agility, coordination, and endurance levels. These traits are often associated with athletes and other sportsmen, which doesn't make much sense. Taking into account the time we spend in front of LCD screens, it becomes more than obvious that fitness has never been more important for us than it is today. Like running and cycling even jump rope 'primarily' targets the muscles in your legs, but that doesn't mean its benefits are restricted to the lower body alone.
Jumping Rope Workout
Jumping Rope Workout
At a steady pace, jumping rope can burn approximately 800 - 1000 calories in an hour and help you lose weight. The heart rate that can be achieved in this case is equivalent to the heart rate achieved during running and jogging, and that too, without the risk of affecting your knees; not when you do it correctly at least. On the contrary, it will help you strengthen your calves, arms, shoulders, and even abs.
Jumping rope will enhance your metabolism levels and keep them elevated for a long duration after you are done with the exercise. It will enhance your cardiovascular system, which comprises your heart, arteries, and veins, and keep heart conditions at bay. Even the American Heart Association acknowledges these benefits and promotes it by backing the national fundraising program, Jump Rope for Heart, organized to raise money for heart research and education.
Being a weight-bearing exercise, jump rope is beneficial for your bones. By improving the bone density, it helps in keeping osteoporosis at bay. Additionally, it is also beneficial for your lymphatic system which relies on expansion and contraction of muscles to eliminate waste and toxins from the body.
Jumping Rope Basics
There are several techniques of jumping rope, right from the basic jump (i.e., jumping with both the feet in the air at the same time) and alternate foot jump (i.e., using alternate foot to jump) to the double under (jumping higher and swinging the rope twice) and double dutch jump rope (using two jump ropes, each going in different direction, simultaneously). Most of these techniques stress on starting slowly and gradually increasing the speed to maximum. Ideally, you can start with a 10-minute session and increase it for half an hour or more with time. You can even alternate it with resistance exercises by devoting 5 minutes for each.

Like we said earlier, doing it correctly is important. You need to rotate your wrists to make the circular moments, not your arms. Your arms should be kept close to your sides, with the elbows bent at 90°. You need to ensure that you have chosen the right length of rope. Keep your foot at the center of the rope and bring the handles up in front of your chest. That will be your ideal length. You also need to make sure that there is some cushioning for your legs; good pair of shoes or exercise mat will do. You will only reap the benefits of jumping rope when you do it properly.

For the initial few days, cardio training using a jump rope will be a bit tiring; especially if you are taking to physical activity after a long break. With time, however, you will get accustomed to it. Of late, many people have acknowledged the benefits of this aerobic activity and incorporated it in their daily routine. If you are not one of them, now is the time.
Skipping Rope
Jump Rope
Keeping fit
Couple jumping rope at the beach