As children, we all enjoyed jumping rope, but as we grow older, our exposure to this activity decreases. However, jumping rope is indeed a highly beneficial form of exercise that engages numerous muscles. Below are the advantages of jumping rope, its variations, and precautions to take.
During your fitness routine, I strongly recommend incorporating jump rope for better workout results! Data shows that after a 30-minute HIIT session, adding jump rope can help you burn an additional 800 calories daily, equivalent to an hour of swimming. This makes it perfect for those who want to lose weight but have limited time. Jump rope offers the following eight benefits:
1. Exceptional Fat-Burning Effect
Jumping rope at a normal pace, where you’re slightly breathless but can still talk, can burn around 400 calories in 30 minutes, similar to jogging for 60 minutes. Moreover, when the weather is unfavorable or you’re too busy, a jump rope meets your requirements for time, space, and effectiveness!
2. Increased Bone Density
Apart from fat reduction and promoting cardiovascular health, jumping rope also stimulates bone growth and enhances bone density. Research indicates that women who jump rope 50 times a day can increase their bone density by 3-4% after six months, thereby reducing the risk of osteoporosis.
3. Improved Agility
For runners or road runners, jumping rope is an excellent training method. Since both feet experience相似 force during jumping rope, it addresses muscle imbalance and improves overall coordination and agility.
4. Enhanced Cardiovascular Function
Jumping rope is an aerobic exercise that, with consistent practice, boosts cardiovascular function. As your cardiovascular function strengthens, your body becomes more receptive to higher-intensity training methods, improving athletic performance.
5. Increased Muscle Endurance
Although jumping rope is an aerobic exercise, the jumping process significantly trains lower body muscle endurance. Increasing jump rope speed also requires greater arm and shoulder muscle exertion, enhancing upper and lower body strength.
6. Portability
Comprising two handles and a rope, a jump rope is about the size of a 500ml water bottle when coiled up, taking up minimal space in your backpack. Thus, you can carry it anywhere and exercise whenever you want.
7. Easy to Operate and Fun
The basic jump rope moves are not difficult, and almost everyone can do them. With a proper warm-up before exercising, jumping rope poses no harm to the body.
8. Low Risk of Sports Injuries
As mentioned earlier, jumping rope carries a low risk of sports injuries. Many may wonder, “Isn’t jumping rope hard on the knees?” Medical experts point out that the pressure on the knees during jumping rope is actually smaller than during jogging! Jogging subjects one foot to reactive force, with more complex knee movements, resulting in greater impact on the knees. In contrast, jumping rope involves equal force on both feet and vertical force, placing lesser stress on the knees.
If your impression of jumping rope is limited to up-and-down jumps, check out the fun routines designed by the instructor. There are three beginner-level moves suitable for those new to jumping rope:
1. Dynamic Lateral Step Touch
Straighten the jump rope horizontally to mark the distance for lateral steps. Place your hands naturally in front of your chest, with your feet shoulder-width apart and knees slightly bent.
Step your right foot to the right, and bring your left foot alongside it to the right, moving your body laterally like a crab to the end of the jump rope. Slowly bend down to touch the handle, stand up, and move to the other end of the jump rope handle. Repeat the action.
2. Jump Rope Shuttle Run
Again, straighten the jump rope on the ground and stand at one end of the handle, with your feet shoulder-width apart and stepping over the rope. Slowly jog forward until you reach the other end of the rope, bending down to touch the handle. Stand up and perform a backward slow jog to the other end of the rope, touching the handle again. Repeat the action.
3. Side-to-Side Jump with Feet Together
Fold the jump rope handle-to-handle and stand on the right side of the rope. Place your hands behind you and slightly bend your knees, trying to keep your feet together. Swing your arms forward, exert force with your body, and jump to the left side of the rope while maintaining a bent knee position upon landing.
While jumping rope has a lower risk of injury, it’s not entirely without danger. Here are six precautions to observe:
1. Jump Rope Selection
There are various types of jump ropes available, including those for children and training, differing in length and weight. Choosing the appropriate length tailored to your needs will enhance your workout results. To determine the optimal rope length, step on the rope and lift the handles on both sides. When your elbows form a 90-degree angle, the height should reach around your navel. The weight can be selected based on personal preferences, but beginners without a strength foundation should opt for a standard weight.
2. Not Recommended for Overweight Individuals or Those with Knee Injuries
Although the impact of jumping rope is small, individuals with excessive weight or a history of knee injuries have weaker knees compared to others. It’s advisable not to attempt jumping rope without consulting a professional coach or doctor if you’re eager to try.
3. Choose a Suitable Venue
Exercising in a safe location is the first step to avoiding injuries. Avoid jumping rope on high surfaces or hard floors. Instead, opt for a PU running track at a playground or place a yoga mat beneath your feet to increase cushioning.
4. Wear Athletic Shoes
Do you habitually jump rope barefoot or wear slippers at home? Break this bad habit! Wearing athletic shoes is essential for jumping rope. Shoes with good elasticity and coverage protect your feet, preventing strains and sprains.
5. Jump Height
There’s no need to jump too high; jumping higher doesn’t necessarily burn more calories. The recommended jump height is just enough to let the rope pass under your feet. Jumping too high increases the burden on your knees and may lead to ankle injuries.
6. Warm-up and Stretching Before and After Exercise
Remember to warm up before exercising to prepare your body, prevent injuries, and enhance performance. After exercising, stretch to allow your overheated muscles to cool down gradually and regain flexibility!
Post time: Nov-17-2023