Benefits of Jump Rope For Exercise

October 16, 2017

Are you looking for a fun, alternative activity to add to your exercise routine? Jumping rope is incredibly beneficial, both physically and mentally, and is a great way to get fit alone or with friends. Here's why you should consider jumping rope for exercise.





Burn Calories


Most of us want to find an exercise that’s fun, but more importantly, burns a lot of calories in not a lot of time. A study on jumping rope, published in Science Daily, notes, “This aerobic exercise can achieve a “burn rate” of up to 1300 calories per hour of vigorous activity, with about 0.1 calories consumed per jump. Ten minutes of jumping rope can roughly be considered the equivalent of running an eight-minute mile."





Agility isn’t just useful for soccer players and basketball stars. Agility training increases response time in both your lower and upper body. Jumping rope will help you be faster and lighter on your feet while playing with your kids, throwing a Frisbee with your dog, or participating in a game of beach volleyball with friends.


Increase Bone Density


Exercises like jump rope, running, and playing basketball all help to build bone density. Contrary to popular thinking, impact helps build bones - not break them. Just as our skin responds to sunlight by getting darker to help us avoid sunburn, our bones respond to impact by getting denser. A 2006 study published in the Journal of Applied Physiology, found that women who practiced jumping (3 times per week with 10 maximum height jumps), were found to have increased bone density when tested at the end of the six month study.


Decrease Foot and Ankle Injuries


Jumping quickly triggers the growth of fast-twitch muscles in your legs, ankles, and feet. These muscles make it easier to avoid sprained ankles when you accidentally step off a sidewalk or miss a stair step. As we age, practicing agility is incredibly important in helping us avoid injurious falls. According to a CDC article citing a 2012 scientific study, over 300,000 people break a hip annually in the U.S. As we all know, hip fractures are very difficult to recover from, and frequently lead to death in elderly people.


Stimulate the Brain


Building coordination is only possible thanks to the nervous system, which consists of the brain, spinal cord, and all the nerves in our body. Because jumping rope is both a physical and mental challenge, your entire body (arms, legs, brain, nerves, etc.) works to accomplish the task. At the end of a jump rope workout, you’ll feel rejuvenated, accomplished, awake, and probably sweaty. Consider jumping rope in the morning before work for a little extra brain power throughout the day.


Portable and Affordable = No Excuses Workout


If you’re looking for an inexpensive cardio workout that you can pack into your suitcase, jumping rope may be for you. Many of us struggle to find a fitness plan that works for us as individuals. When you’re a busy mom or dad working full-time, it can be hard, or even impossible, to make it to the gym for a couple of hours every day. Jumping rope can be done in your living room, garage, on your driveway, or even in a hotel room. Simply put on your favorite music, set a timer, and get jumping! It’s that easy.





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