Today’s post is about a fitness regime that has lost its importance in the modern age of innovative technical equipment – jumping rope.
I remember skipping from my childhood days, where there would be a competition on who could skip more in a minute, or maybe, two of us holding the rope from the ends and turning, and one bouncing in the middle…it maybe just a rope, but little did we know that skipping can help a great deal in keeping us fit. A study led by John A. Baker at Arizona State University concluded that a 10-minute daily program of rope jumping is as efficient as a 30-minute daily program of jogging for improvement cardiovascular efficiency.
Benefits of skipping rope
One of the best forms of cardio exercise, skipping contributes a lot in developing a healthy heart. When you jump rope, your heart rate pumps which encourages the body to work harder to circulate blood in the body. It also helps in building the stamina, and thereby, suffering less from shortness of breath etc. It can help a great deal if you have mild asthma but we strictly advise consulting your doctor first.
Jumping rope helps you burn calories faster than many form of exercises including running. Depending of your weight and skipping intensity, you can easily burn over 100 calories in 10 minutes (..not kidding!!). You do not have to do it all at once, start with 5 minutes session and slowly and slowly, increase your session time as you get used to it.
Improves Bone Density
Osteoporosis is a condition where bones in the body become weak and may break from a fall or, in serious cases, from sneezing or minor bumps. Bone mass tend to decrease after the age of 35 and jumping rope stimulates the bone the best in femoral neck and helps in strengthening it.
However, you might want to note that jumping rope helps in preventing Osteoporosis, but if already suffering from Osteoporosis, you should not jump rope as it could worsen the condition.
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Toned Muscles and brain development
Jumping rope helps you in muscle coordination because your feet are balanced constantly, making you quick and your mind focused for a long time. You might experience some soreness in your legs after the first day of skipping, but as you continue doing it, you will soon experience stronger and more conditioned muscles.
Skipping enhances your spacial awareness and makes you more mentally alert, due to the level of hand, eye and feet coordination.
Possible Side Effects / Precautions
- Women should avoid jumping rope during their menstrual cycle and pregnancy as it may cause disturbances.
- People already suffering from diseases like heart problems, joint pains, knee pain, osteoporosis, asthma should avoid jumping rope or should consult their doctor before including it in your fitness regime.
- Ease your way through it specially if you are a beginner, you can start with small sessions first. Otherwise, it can cause muscle soreness which can lead to serious injury if not taken care of properly.
“Find an exercise you love, and you will never have to workout a day in your life!”