All you need to know about the age-old, high-intensity activity of jumping rope and its gazillion benefits.
How to Jump Rope
Start by gripping the handles of the rope loosely with your fingers. Do not hold it with your palms, and make sure to hold it lightly. Extend your hands and forearms at least a foot away from your body at a 45-degree angle to create a larger arch for you to jump through. Now, step over the rope so that it is behind you. Ensure that the middle of the rope is touching the back of your feet. Use the hands and wrists to swing the rope over your head. Now, when the rope comes in front of your feet, hop over it. Make sure that you are standing on your tip toes and push off with the balls of your feet.
Benefits of Jumping Rope:
- Burn calories
If you wish to burn calories at a cheap cost, then rope jumping is just the thing for you. Performing this activity daily burns calories faster than brisk walking or jogging. Being a high-intensity exercise, it burns close to 1300 calories per hour depending on time and current weight, which makes jumping rope one of the most effective exercises for losing weight.
- Improves Cardiovascular Health
This is one of the very few exercises that tones almost all body parts. Jumping is extremely beneficial for the heart, arteries, and veins, as it stimulates and speeds up the supply of blood and oxygen from and to the heart and the rest of the body which improves overall cardiovascular health and the efficiency of performing daily activities.
- Increase bone density
Bone density increases most rapidly during adolescent years and often slows down with age. For women, matters become worse when they hit menopause and lose up to 20 % of bone density, which may lead to osteoporosis. Jumping rope comes as a rescue here, as, if done daily, it can greatly improve the strength and density of the bones of your legs while also toning them from time to time, which keeps osteoporosis or other bone-related diseases at bay.
- Improves Mental Health
Being a high-intensity workout, it not only upkeeps your physical health but also your mental health. Coordination and concentration are at the heart of this exercise as it requires perfect coordination between your legs and hands to be performed correctly. Also, skipping aids in the development of the left and right hemispheres of the brain which enhances one’s reading skills and memory and also makes you more alert and aware.
- Helps in breathing efficiently
Low stamina and poor cardiovascular health triggers breathing problems in people which become apparent while performing other physical activities like walking, swimming or climbing stairs. Jumping rope increases your stamina by three-fold and improves your cardiovascular health, which helps one in breathing efficiently while undertaking day-to-day activities.
- Full Body Workout
Jumping rope is a full body workout. It not just takes care of your upper body parts but also helps in toning and developing the thighs, shins and calf muscles. It also aids in toning the abs and arms.