Is Skipping Rope Work-out Healthy?
Skipping is a great cardio aerobic exercise that you can do anywhere and at any time. It is one of the easiest, most affordable, and most effective exercises that you can do without hitting the gym. Research has shown that you can burn over 1000 calories per hour by jumping a rope. Skipping helps strengthen the legs, shoulders, butt, belly, and arms and it is definitely more effective than brisk walking.
10 Benefits of Skipping Rope Work-out
Doing a skipping rope workout can be beneficial in so many ways with the right timing and rules. Let`s discuss some of the benefits of doing a skipping rope workout.
Improves Heart Health
Jumping the rope keeps the heart healthy. It also improves cardio circulation which is necessary for pumping blood to the heart. You should add jumping the rope to your list of cardio exercises already.
Great for Mental Health
When the body undergoes certain physical activities, there is a tendency to reduce depression. Physical activity can have a positive impact on mental health. You should consider skipping rope already.
Improves Stamina and Muscle Functioning
Jumping the rope makes the muscles work better. This can help in maintaining the balance of the body. The stamina of your body also increases when you exercise with the skipping rope. As you get consistent with the skipping rope workout, it will help your muscles function better and also helps you sustain a physical and mental effort for a long period. This is crucial in getting rid of fatigue.
Improves Joints Movement
When skipping, your ankle, knees, shoulder, and other body parts are active. This makes skipping great for the joints, as it accelerates their movement and overall function.
Cardio exercises will keep you focused, and skipping is one of them. Skipping rope during workouts keeps the body calm and increases concentration.
Jumping the rope makes the body calm and flexible. It also strengthens and relaxes the muscles. What`s more? It eases tensed muscles and enables you to perform activities without any difficulty.
Workout in general keeps one looking fresh and gives a post-workout glow. Skipping will particularly give you healthy and glowing skin.
Improves Bone Density
Including skipping rope in your daily workout helps prevent problems like osteoporosis and other related issues. Jumping regularly will help in improving your bone density and avoid health challenges.
Improves Pulmonary Function
The amount of oxygen in the body is increased when you jump the rope. It is important to keep the pulmonary arteries healthy, and regular cardio exercises like skipping will help maintain pulmonary health and prevent lung disease.
How to Jump a Rope
There are so many ways to jump a rope; while some are relatively easy, others can be strenuous. Let`s explore some ways to skip.
Two-Leg Jump Rope
This is one of the easiest and most common ways of skipping, and that is why it is effective for beginners. You can do the two-leg jump rope by raising both legs together.
This requires jumping on only one foot and kicking the other out in front or behind on each revolution. One can alternate the feet between each jump.
Beginners are advised not to start with this because it requires constant practice. The single-leg is sprung with one leg for which is necessary to balance the whole
This is the continuous hopping on one foot as you skip.
This involves lifting the knees as high as possible as you skip.
The cross-hand jump is done when the jumper crosses his hands in front. This is an advanced level of skipping and only experienced people can do this method.
It involves using a jogging style by keeping the rope low and jogging on the spot as you twirl the rope.
Precautions to Take Before Skipping
The following are precautionary steps one has to take before jumping rope.
Use a Mat
It is important to know that when skipping, the surface should be smooth so that you have a good landing. This goes to show that the surface you jump on matters. To get the perfect jump workouts, it’s best to stick to softer surfaces and use a mat as often as you can. A jump rope mat will not only protect your ropes from wear and tear but also prevent you from getting injured.
Use the Right Shoes
Using the right shoes is highly important, as it has a great impact on your jump rope experience. The wrong shoes will not only make it difficult to maintain a good jumping rhythm but could also set you up for injuries. Picking the right skipping shoes offers great stability, gives the ankle good support, comfortable arch support, and above all, acts as a good shock absorber when the feet strike the ground.
Other Skipping Tips
- Warm-up for at least 10 minutes before you start skipping
- Wear shock absorbing socks to avoid injury
- Wear a sports bra to support your breasts during exercise
Skipping Workouts you Can Try
Here are some right skipping workout regardless of your fitness level;
When doing a beginners workout, you`re advised to go for about 5 to 10 rounds, go on for 30 seconds, and then go for a 30-second break
An intermediate workout also requires 5 to 10 rounds, a minute on, and 30 seconds break.
The advanced work out requires 5 -10 rounds; 30 seconds on, 30 seconds break;
and double under (two rope rotations per jump)
When Not to Skip
Some health challenges can worsen when one jumps rope. Here are some categories of people who should avoid skipping:
- People who have high blood pressure
- People who have heart diseases or other related issues
- Those who just had surgery and haven`t fully recovered
- People with bone-related problems
- Asthma patients
Side Effects of Skipping
Skipping is beneficial to the body in a number of ways, however, it can cause some harm if one isn`t careful.
Risk of Sprain
Sometimes, a sprain can occur in the legs if one is not careful when skipping. This can
occur when one trips over the rope by accident or while they`re trying to do a particular skipping style they` not familiar with.
Risk of Injury
Rope skippers are at risk of suffering injuries if they break their rope while skipping.
You need to be careful not to stretch your muscles while skipping, as that can be terribly hurtful.
Women are advised to avoid skipping during their menstrual cycle, as it may have adverse effects on their health and also cause them some discomfort.
Now that you Know…
Skipping is one of the easiest and most convenient exercises that you can do. It is great for your overall fitness, and you can include it in your warm-up or even your main exercise routine. When do you plan to start skipping? What are you waiting for? Now is the time to start enjoying all of these amazing health benefits that skipping has to offer.