When we hear about skipping rope, we most likely remember childhood. But this activity is the most complete cardiovascular exercise we can practice. Read this article to discover the wonderful benefits of skipping rope.
Although it is so simple that it looks like a game, jumping rope keeps us in shape and increases our physical endurance considerably. In addition, this activity can be included in any type of physical training.
One of the biggest advantages of skipping rope is that you don’t have to go to the gym to practice it. To get the desired results, you do not need special devices, but just a simple rope and the desire to exercise more and have fun.
Jumping rope, a cardiovascular exercise
Cardiovascular exercises are very important to keep us fit. Jumping rope increases the heart rate, a benefit we can get if we walk, run, climb or go down the stairs or ride a bike.
Jumping rope allows the body to oxygenate effectively. As a result, the heart, lungs and circulatory system are fortified.
Coordination and movement
If you used to jump rope when you were a child, you certainly remember that this activity involves moving and coordinating your movements.
- Initially, practice arm and leg movements separately.
- Start by holding the rope with one hand and feet glued together.
- Move the rope at a constant speed and jump as it approaches your feet.
6 benefits of skipping rope
Rope jumping is a simple and inexpensive activity that offers us many benefits. Below we present the most important ones.
1. Tones muscles
When you jump rope, you train all the muscles in your body. To perform this exercise, you must use your upper, abdominal and lumbar muscles. The rope moves due to the action of the biceps and triceps. This constant movement tones and strengthens the mentioned muscles.
At the same time, you use your abdominal muscles to jump. Jumping rope also trains your leg muscles, their coordinated movement generating muscle tension. This tension tones and strengthens the quadriceps, buttocks, femoral biceps and calves.
2. Stimulates blood circulation
One of the wonderful benefits of skipping rope is the stimulation of blood circulation. The movements we have to perform directly help the circulatory system. The heart works harder to pump blood to every region of the body. Thus, the blood is forced to circulate through all arteries, reducing the risk of suffering a heart attack.
3. Increases lung capacity
When you jump rope, your lungs get more oxygen. This benefit is useful if you are experiencing respiratory problems. Moreover, jumping rope increases your physical endurance, which means that you will be able to train longer without getting tired.
4. Burn calories
Jumping rope for 30 minutes burns about 400 calories, including fat stored in each region of the body. Thus, one of the many benefits of skipping rope is weight loss.
5. Promotes the elimination of toxins
When we jump rope, we eliminate toxins accumulated in the body, mostly through perspiration. Thus, our cells regenerate and function at full capacity.
6. Reduces stress levels and stimulates mental activity
Although science has not yet been able to confirm this benefit, some experts say that when we jump rope, the coordination needed to perform this exercise creates new neural connections.
In addition, skipping rope stimulates the production of endorphins, hormones that relax the body, reduce stress levels and drive away worries. So, this activity helps us to think more positively, which improves our quality of life.
Some tips if you want to jump rope
Jumping rope is really a simple exercise, but we still have to be careful. To prevent inconveniences such as joint pain, it is necessary to take certain precautions.
Before you start, do some warm-up exercises. Jump lightly for a short time and, after you feel warm, jump faster for longer.
If you are not “in shape”, it is natural to feel tired at first. It is best to gradually increase the time spent jumping, so as to improve your endurance.
Another recommendation is to combine skipping rope with low-intensity exercise. Aerobic exercise and weight lifting would be some useful options. These will help you jump rope for longer.
As you can see, there are many benefits to skipping rope. To enjoy them, you can incorporate this activity into your current training. Being so beneficial, skipping rope has become one of the favorite exercises of fitness lovers and athletes.