If you haven’t jumped rope in decades, you are not alone. Jumping rope is unfairly stereotyped as a childish activity for kids. And, yes, jumping rope does require a certain degree of physical energy, coordination, and a playful spirit. However, if you plan on dusting off that old jump rope from your basement, attic, or garage, you might be pleasantly surprised about the health rewards.
Start Jumping Rope Today to Improve Your Balance and Heart Health
The study analyzed 24 youth soccer players. The participants were divided into two groups, one dubbed the experimental group and another serving as the control group. Those in the experimental group engaged in jump-rope training at the start of their training sessions.Jumping Rope Is an Effective Form of Exercise for Kids and Adults
There is a common misconception that jumping rope, playing hopscotch, and enjoying other school-age exercises are activities strictly limited to kids. Jumping rope is just as enjoyable and effective for adults as it is for school children. Simply put, jumping rope is fantastic for heart health. Jump while swinging the rope with rhythm, and you’ll find this cardiovascular exercise elevates your heart rate, promoting blood flow and complementing your current strength training routine.Exercises that increase the heart rate simultaneously reduce the risk of heart disease. This type of cardiovascular exercise is perfect for those depressing winter days when suffering cabin fever, as it can be done in a basement or living room outside of a traditional gym setting. Jump rope for 10 minutes, and you’ll likely burn 100 calories, ultimately helping you lose weight while improving balance and coordination.
Practical Steps to Begin Jumping Rope and a Couple of Caveats
Jumping rope may feel a bit challenging (at the beginning), but you will improve quickly—with a little effort. Put on some up-tempo music, clear out your surroundings for ample space, and start jumping rope like you did as a kid. If you’re looking for some variety, reverse the motion by transitioning from forward jumping to backward jumping. Continue to jump rope, and you’ll progress to the point that you can swing the rope above your head and below your legs two times while jumping.
Jump rope experts can even hop over the rope on a single leg. You can ramp up the difficulty even more by crisscrossing the rope with your hands or using a weighted rope for more of a challenging upper-body workout. Another significantly helpful tip is to use a “speed rope” to easily improve the revolutions per minute for a much more effective cardiovascular session.
Double-check your surroundings to ensure you have ample space to the sides and above your head so you don’t hit someone or something with the rope. Ideally, you should consider jumping rope on a soft mat, such as those used for floor exercises, as the cushioning absorbs the impact upon landing. The mat’s absorption minimizes the potentially harmful and painful vibrations sent throughout your lower body, including those sensitive knee joints with limited cartilage. Plus, the mat will protect your floor if you do this activity indoors.
Bottom line: Enjoy trying something new and the health rewards that come with it!
