Busy days call for quick and effective workouts. If you want an exercise that fits into your schedule while still providing numerous health benefits, jump rope may be the answer. Usually referred to as a child’s game, jumping rope is a great alternative to running that keeps you healthy in multiple areas. Keep reading to learn about seven reasons why to jump rope, and add it to your routine today.
1. Efficient Calorie Burn
Surprisingly, jumping rope can burn more calories in a shorter time than running. For example, if you added 10 minutes of jumping into your workout routine, it would burn around 100 calories. Running at a moderate pace for the same time? It only burns 70 calories. For those who prioritize calories burned, this is a great addition to your routine.
2. Full-Body Workout
While you may be jumping up and down with your legs, there are a lot of other muscle groups involved, such as the arms, core, and even back. This means you can get a full body workout just from jump rope, and in less time than running. For instance, a 150-pound person could burn up to 140 calories in 10 minutes of moderate-intensity jumping. This ranks a little higher than jogging at 6mph.
3. Improves Coordination and Balance
Balance and coordination are useful skills for anyone, whether it’s a skilled athlete or a 9-5 worker. Jumping rope requires both skills, enhancing your agility over time. The best way to take advantage of this is through regular practice. Eventually, your balance and response times will improve, keeping you on your feet no matter what you’re doing.
4. Builds Bone Density
Muscles are the only thing jump rope improves. Each jump impacts your skeleton, building up bone mineral density. A better bone density works well for lowering osteoporosis risk, long-term health, and mobility. This is especially important as you grow older, and may be the perfect exercise to add to middle-aged workout routines.
5. Enhances Cardiovascular Health
Along with bone density, jump rope positively affects cardiovascular health. The repetitive motion elevates your heart rate and helps with cardiovascular fitness. It also connects to an improved VO2 max level, leaving you with better endurance and lung capacity to work out for longer periods of time at a greater intensity.
6. Convenient and Cost-Effective
The best part about jumping rope? All you need for supplies is a jump rope! Unlike exercises with barbells, pulley machines, and other expensive equipment, jump ropes are relatively inexpensive and easy to purchase. Plus, you don’t need a large space to work out in, so it works perfectly for those on a budget and space crunch, or those who cannot access a gym.
7. Gradual Progression for Beginners
When starting to jump rope, the best course of action is to gradually build up your stamina. Going for 10 minutes immediately will not be as productive as short intervals and may cause frustration, which leads to quitting. The best way to jump rope at the beginning is through 10-15 second intervals of jumping, followed by rest. This can also lower the risk of injury, and the time can be increased once you grow stronger.
Final Thoughts
Running may be the go-to when it comes to improving cardiovascular health, but there is another alternative. Jump rope can help with several things, including losing weight, improving coordination, and enhancing bone health. So, for those who want a boost in their routine that’s easy and cost-effective, try jumping rope. Who knows? You may bounce with excitement!