What Are The Benefits Of Jump Roping?

What Are The Benefits Of Jump Roping? Jumping roping is one of the best cardiovascular and fat burning exercises you can do. It is an aerobic exercise that will raise your heart rate and get your heart pumping. It is also a plyometric exercise that can help build and develop balance as well as explosion.

Plyometrics

Plyometric exercises are known to build explosion, power, and speed. And it is common for different types of athletes to incorporate this into their regular every day training. Jump roping is a full body workout that works different muscles in the body.

What Are The Benefits Of Jump Roping? iStock- photo credit: PeopleImages

It engages your abs, glutes, quads, arms, shoulders, etc. Jump roping can improve athletic and cardiovascular endurance performance. There was a small study that was done on beginner endurance runners after 10 weeks. After that amount of time, they improved their speed and jumping ability.

Research studies have shown that jumping can improve your heart health. When you are doing these exercises, it works multiple muscles at that time. And the result of this is strengthening your heart and lungs.

There have been small studies that jumping roping activities can strengthen bone density like weight-training activities. There was a small-scale study that showed that jump roping improved hip bone mineral density in premenopausal women.

Another study examined female swimmers after incorporating jump roping activities. And the study revealed after 22 weeks an increase in bone density in the lower back, hip, and femur bones.

If you have bad balance and hand eye coordination jump roping can help to improve that. It requires coordination between your hands, eyes, and feet to balance your self while maintaining a consistent rhythm while jumping.

Calorie Burning

You can burn anywhere from 300 to 450 calories in just 30 minutes and that is why jump roping is so popular. Because you can burn a tremendous number of calories in a short amount of time.

How To Jump Rope

• Stand with your shoulders down while your back is straight.
• Hold the jump rope in each hand and place the rope behind your feet.
• Move your wrists in a circular motion to swing the rope overhead.
• Bend your knees slightly and jump over the rope as it moves close to your feet. And try to land softly and stay on the balls of your feet.
• And then repeat it again.

A good recommendation if you want to incorporate jump roping into your weekly cardiovascular activity is 20 to 30 minutes a day for about 3 to 4 days a week. If you do this, you will get in great cardiovascular shape.

The Bottom Line is jump-roping is a great way to improve heart health, balance, coordination, muscle strength and improving cardiovascular endurance.

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References

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2. Tucker LA, Strong JE, LeCheminant JD, Bailey BW. Effect of two jumping programs on hip bone mineral density in premenopausal women: a randomized controlled trial. Am J Health Promot. 2015 Jan-Feb;29(3):158-64. doi: 10.4278/ajhp.130430-QUAN-200. PMID: 24460005.
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