Jumping Rope one of best cardio exercises
Did you know that one of the best cardio exercises you could make is actually one that you probably did as a kid? Well, jumping rope has much more to offer than just being a children’s game.
The benefits of jumping rope are incredible, but before getting into that, we want to ensure you will be practicing it in the safest way possible. Even though jumping looks very straightforward, there are some things you should keep in mind, especially if you haven’t jumped in a long time.
Safety first
When you’re a beginner at any kind of physical activity, you want to start by knowing the basics and how to practice it safely, as you’re very prone to get injured while doing the wrong moves.
Whether you do your session at home or at the gym, before starting your jumping routines, you should:
- – Get a weighted rope, not a light one. That way, you will feel the rope’s movement and anticipate when you have to jump.
- – Maintain a slight knee bend, and land softly so the jumping won’t hit too hard on your joints.
- – Keep your wrists aligned with your hips, at a 30 cm distance from your body. You won’t need to move your whole arm in order to move the rope.
The benefits of jump rope
Now that you know the safest way to start jumping rope, here you have all of the benefits you will be getting from this exercise.
1 - It’s the most effective cardio workout
Burning more calories than any other. You can burn an impressive amount of 300 calories just by jumping for 15 minutes, which is approximately 25% more calories burned per minute than if you were running.
2 - It improves your heart health
As with any other cardio workout, jumping rope makes your heartbeat faster and your lungs work harder, improving your heart’s health and decreasing the risk of cardiac diseases.
3 - It improves your balance, coordination and agility
By being able to jump following the rope’s rhythm repetitively. Not only your body benefits from this, but also your mind, which improves your mind-body connections.
4 - It will tone your whole body
The biggest benefit of jumping rope comes from the fact that you’re using your whole body, which ultimately helps you get stronger muscles and bones.
How to add jumping rope to your routines
If you go to a gym (gyms near me), you’ll probably spot some people jumping rope right before starting with their workouts’, as jumping rope is an excellent cardio exercise. However, you can start jumping rope even if you’re not a gym-goer or if you don’t do any exercise at all.
Jumping rope is such an easy and versatile exercise that you can actually create full workouts with just your rope. Here are some ideas:
If you’re just starting
Try jumping at intervals of 30 seconds with just a basic jump. Rest for 30 seconds and repeat. Depending on your shape and resistance, you might be able to do so for 5, 10 or even 15 minutes.
Remember to build your resistance gradually with any new exercise you’re doing.
Once you’ve mastered the basic jump
If you’re able to jump for 30 minutes, you can try the same interval trainings with different kind of jumps, like:
The alternate foot jump
Jumping with one foot while having the other lifted, then alternating your feet while jumping.
The jump rope jack
Your jumps will look like you are doing jumping jacks (opening and closing your legs while jumping) while swinging the rope. This is a bit more challenging as your jumps will have to be coordinated perfectly.
The one-foot hoop
This is great for strengthening your legs, as you will be jumping several times with just one foot while having the other one lifted.
The lateral hops jump
You will be jumping while moving your whole-body right to left and left to right.
These are some basic movements you can try to spice things up with your jumps, but there are many more!
As you progress with your jumping rope skills, you can make the intervals longer. Try 30 seconds at first, then 60 seconds, and so on. A great jumping rope routine can last anywhere from 15 to 30 minutes.
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