Jumping rope, a sport that all genders and ages can easily enjoy, has many hidden benefits beyond dieting. Although simple, easy, and convenient, it can burn many calories. Jumping rope can be considered a near-perfect aerobic exercise. It is a high-efficiency exercise, but the movements are simple and easy for children to participate in. We looked into what makes jumping rope a good exercise and what precautions should be taken despite it being an easy sport.
Improvement in Bone Density
When we jump, our bodies respond to the temporary stress caused by the ground reaction force by strengthening our bones. A study conducted on Olympic swimmers showed that when they performed jumping rope and full-body exercises, there was a significant increase in the bone density of the lumbar and femoral neck. However, because it exerts a lot of force on the knees and waist, overweight or middle-aged adults should avoid it.
Improvement in Cardiovascular Fitness
To jump rope continuously, you must supply blood and oxygen to your muscles, increasing your heart and respiratory rates. Therefore, if you regularly jump rope, your heart will be strengthened, your lung capacity will increase, and you will be able to exercise for extended periods.
Weight Control
Jumping rope is one of the exercises that consumes a lot of energy. Generally, if you jump rope about 125-140 times per minute, you will burn about 150 calories in 15 minutes, based on a weight of 70 kg (approximately 154 lbs). This is when you jump rope in a basic posture, but if you run as if jumping with both feet alternately, the calorie consumption will be much greater. Therefore, it can be a simple yet effective aerobic exercise for those who are dieting.
Strengthening Muscle Power
When jumping rope, you have to use both the upper and lower body muscles and the abdominal muscles so the muscles of the whole body become firm and strengthened. This muscle strengthening also helps improve muscle endurance, mainly because it uses calf muscles. Experts say it helps blood circulation and lymph circulation from the legs to the upper body.
Exercise that doesn’t require a lot of cost
Jumping rope is an exercise that doesn’t require a lot of cost and doesn’t need a vast space. If you have a place where you can jump in place, anyone can do it. It doesn’t matter whether it’s indoors or outdoors, and you can do it alone quickly, but the calorie consumption is large, so it’s a low-entry-barrier exercise.
You can feel the fun of exercise
Exercise that you have to do can’t be fun. Jumping rope is one of the practical exercises that can be enjoyed easily and adds vitality to daily life. Once you get used to jumping rope, you can change the direction and jump rhythmically or cross-jump to apply new techniques to relieve boredom. If you enjoy exercising, you can continue to do it, and it can naturally become a catalyst for you to like exercising.
Keeping a basic posture is important
To jump rope safely and efficiently, it’s essential to maintain a basic posture while exercising. Your gaze should be forward, your shoulders relaxed, your elbows close to your armpits, and the handles of the rope should be placed around your waist. As you turn the rope, you should jump over it. When jumping over the rope, it’s better not to jump too high and to use the front of your foot. It’s also better to land with the front of your foot when landing.
Be careful of injuries on cold days!
On cold days, jumping rope too hard from the beginning can strain your joints. Therefore, stretching your body before you start jumping rope in earnest is good. Since it uses the whole body, a warm-up before starting is essential. Be careful not to catch a cold in cold weather. If there is a suitable indoor space, it’s good to exercise indoors.
If you want to burn more calories
To maximize the benefits of jump rope workouts, it’s essential to maintain a consistent routine. Aim for 30-minute sessions, 3-5 times a week. If you’re new to jumping rope, a good starting point is to establish a 1:2 ratio between jump time and rest time, gradually increasing the duration of your jumping intervals. As you become more comfortable with jump rope exercises, work towards continuous sessions lasting 10-15 minutes. To ensure safety and prevent injuries, it’s advisable to incorporate warm-up exercises such as shoulder, arm, and ankle rotations before beginning your jump rope routine. This proactive approach can help you enjoy the benefits of jump rope workouts while minimizing the risk of injury.
Precautions when jumping rope
It’s better not to jump rope for more than 30 minutes. The load on the knee when jumping rope once is 5-7 times the body weight, so if you do it for a long time without rest, it can strain your joints. It’s better to start with 1-2 minutes per set for three sets instead of simultaneously doing it. When you first jump rope, your ankles or knees may hurt, but this is a natural phenomenon because you don’t usually exercise. The symptoms disappear as you continue to exercise, so you don’t have to worry.
By. Shin Young Jeon
Most Commented