When you are working out or losing weight, what sports do you think of first? Weightlifting? run? Or other complex movements? In fact, they are not. The most effective sport is Rope Skipping!
Rope skipping is one of the oldest and most underestimated sports. It may even be more effective than other forms of aerobic exercise.
In fact, a study found that college students who jump rope for 10 minutes a day for six weeks have the same improvement in cardiovascular health as college students who jog for 30 minutes in the same period.
In addition, rope skipping can burn a lot of calories, enhance coordination and bone mineral density, and reduce the risk of injury and injury. Rope skipping can exercise the muscles of your whole body at the same time, which is difficult to achieve by other sports.
Another advantage of rope skipping is that you don’t need very complex tools and high demand venues. As long as you have a rope skipping and a pair of shoes, you can start sports at any time!
Today Lydia sport will discuss with you the benefits and scientific advantages of rope skipping! Let’s have a look!
Burns Calories
Rope skipping can burn 200 to 300 calories in 15 minutes. This may be more than other continuous aerobic exercises, such as running or cycling or weight lifting, and rope skipping is safer.
Because most of your major muscle groups are working during exercise, it is more effective for energy consumption and calorie burning
Rope skipping is considered to be the most calorific exercise that warms up your body – it generates a lot of heat in your body. Your body needs to burn more fuel to produce this energy, so it burns a lot of calories.
You will soon notice that if you jump rope for two minutes as a beginner, it will seriously challenge your cardiovascular ability. Your heart rate will rise immediately and you must maintain the energy generated by your muscles. This increases heat consumption and challenges the body’s different energy systems. “
Improves Coordination
Rope skipping requires first-class coordination, especially when you are familiar with rope skipping and want to perform more difficult and complex actions, such as swinging the rope twice quickly in each jump.
Rope skipping requires multiple parts of the body to communicate to complete an action, so as to improve coordination. Your body and brain need to cooperate more closely with your hands. Your feet must jump in time and your wrists rotate in order to produce continuous jumping actions.
For example, a study published in the Journal of pharmaceutical and technology research in 2017 found that rope skipping helps to improve the motor coordination ability of autistic children, who often struggle with balance and coordination.
Another study published in the Journal of sports science and medicine in 2015 found that rope skipping young football players showed better sports skills than those who only trained in football after 8 weeks.
This is why many famous athletes are very good at rope skipping
Reduce The Risk Of Injury
With the improvement of rope skipping coordination, you will be less likely to be injured, whether in sports or daily activities.
Rope skipping forces you to coordinate the movements of your upper body and lower body, so that you are more agile and your body consciousness is greatly improved. It can accelerate your reflex nerve and enable you to make a faster instinctive response in a crisis, which makes you less vulnerable to injury.
Improves Heart Health
Do you know what is the most important advantage of rope skipping? Help you lose weight? Or help you shape? Of course, these two are very important, but the most important thing of rope skipping is to give you a good heart!
Because rope skipping can make your heart beat, it is good for your cardiovascular system and heart health. For example, skipping rope can increase your V02 maximum, which is a measure of the maximum amount of oxygen a person can use during exercise. The higher a person’s maximum oxygen uptake, the stronger their cardiovascular endurance.
A study of college age men found that those who performed rope skipping twice a day for 12 weeks had higher V02 maximum and functional exercise than those who did physical exercise as usual.
Rope skipping is also good for people who are already at risk of cardiovascular disease. A medical study found that 12 week rope skipping therapy can reduce the risk factors of cardiovascular disease in girls with prehypertension or borderline hypertension. At the end of the study, skipping girls had lower body fat, less abdominal fat and higher pulse frequency, all of which contributed to heart health.
Strengthens Bone Density
Skipping rope can make your bones stronger and longer. Bone mineral density measures the strength of bones – if your bones contain more minerals, such as calcium, they are less fragile and less likely to break. Higher bone mineral density can also reduce the risk of future osteoporosis, especially for girls and women.
The bone mineral density of girls aged 11 to 14 who jump rope every week is higher than that of girls who don’t jump rope. In 2019, the Korean Society for bone and mineral research also recommended that people jump rope for 10 minutes a day to improve bone strength.
Rope skipping increases bone mineral density through impact training. When we do impact training, we put more pressure on the bones than most forms of training. The body’s response to this stress is to reshape the bone to make it stronger and denser. “
At the same time, during the growth and development period, the correct rope skipping method can make your bones grow better vertically, because constantly jumping can make the bones stronger and float up and down, which can accelerate and stimulate the growth and development of bones.
Lydia’s Advice On Rope Skipping
Another major advantage of rope skipping is that it can be done almost anywhere, as long as you have a relatively cheap rope. Therefore, you should not worry about having no space and space to exercise. From then on, being too busy will no longer be an excuse for you not to exercise.
Lydia strongly recommends integrating rope skipping into your life:
Jump rope for 10 minutes to warm up before doing any exercise
Finish a three minute rope jump between two rounds of resistance training
Do a 60 second speed jump between exercises such as push ups or sit ups
This will help you warm up or relax.
But there are three points to note
- Always choose the skipping rope that suits you
If you feel that ordinary rope skipping becomes very easy, you can try professional rope skipping. They have weighting function, cordless and other novel changes, which can further help you exercise - You’d better buy a yoga mat
If you do rope skipping exercises on a hard floor for a long time, it is likely to burden your knees, so we strongly recommend that you exercise on a soft ground, such as a yoga mat. - Buy a good pair of shoes
Never jump rope barefoot. Buy a pair of good shoes to better protect your feet and make you take off more easily!
