By – OLADEJI GLORIA
Many people feel skipping rope should be used only in PHE class while some think it is little children’s play. I am glad to I am going to be discussing.
Very few exercises burn calories like jump rope. According to Science Daily, 10 minutes of skipping exercise is equivalent to running an 8-minute-mile. Skipping exercise burns more calories in comparison to running. Besides, you need not go outdoors as skipping exercise can be done indoor. So definitely, bad weather can’t hamper your fitness routine, and interestingly enough, skipping ropes are easy to get and also to afford.
- Build Agility
If you want to get lighter on your feet, skip rope every day for a few minutes. When you jump rope on the balls of your feet, your body connects with your mind to make “neural muscular adjustments” which keeps you balanced. Essentially, skipping exercise improves your balance and quickness/coordination by making your mind focus on your feet for sustained period of time, even if you’re not conscious of it.
- Increase Bone Density
The medium impact of jumping rope increases bone density, but it’s not as hard on your joints as running because the impact of each jump is felt by both legs. In fact, according to Dr. Daniel W. Barry, a researcher who has studied the bones of the elderly and of athletes, the latest studies show simply jumping is one of the very best exercises for improving bone density.
- It’s Good for Your Brain
We know that exercise (even as little as 20 minutes) is good for the brain. But did you know that activities with BOTH physical and mental demands such as slack lining, ballroom dancing or jumping rope) have higher impacts on cognitive functioning than exercise tasks alone like the treadmill or stationary bike. Good workouts for brain health involve coordination, rhythm, and strategy. So the next time you’re jumping rope, challenge yourself to try some jump rope trick such as the double leg jump, cross leg, single leg, double leg jump and bounce
- It is one of the best cardio and HIIT (High-Intensity Interval Training) workout. Jumping rope is known to burn around 1300 calories per hour. That’s an effective way to melt your fat, right?
- Skipping helps in muscle toning as it is a body weight exercise. It improves footwork, balance, coordination, and agility. Most of the runners and other athletes jump rope for training. It is one of the best exercises for endurance training and conditioning.
- Skipping gives a full-body workout. It is especially great for toning and developing the thighs, shins, and calf muscles. Simultaneously, it also works on the abs and arms.
- It engages and improves the hip-flexor muscles.
- Skipping enhances cardiovascular health as it improves the rate of heart beat. It is beneficial for blood pressure patients.
Basic Things to Follow While Doing Skipping Exercises
- Get a good quality rope. An inappropriate rope can break while you are exercising and hurt you. So make sure the rope is strong.
- Wear a good high impact sports bra. Skipping allows a lot of breast movement. If you do not wear a proper fitting sports bra, it can cause tears in the breast muscles. This will cause your breasts to sag. It is true that skipping can be practiced by people from any level on the fitness scale – beginners, intermediates, and advanced. But, you should keep it in mind that skipping is used for endurance training and conditioning, not just burning calories. So, practice progressive skipping to build your endurance level and condition your body slowly over the time. So, start small and then gradually increase your speed or the length of time. Otherwise, it can prove to be taxing on your heart and harm your joints.
- Surface used for the exercise is important. Skipping exercise should not be done on a stone or asphalt surface. You should do the exercise on shock-absorbing surfaces, preferably smooth surfaces to avoid tripping, which can lead to injuries.
- A proper jumping area is required for this exercise. Though skipping can be done anytime and anywhere, it still needs an open area so that the rope doesn’t get stuck in any objects nearby. The area should also have high ceilings or open sky.
- Rope jumping is a high-intensity exercise and hence one must do a proper warm-up before starting the exercise. Stretching exercises are a must before skipping. A light on-the-spot jogging warms up the body for the high-aerobic skipping exercise.