So, you want to get fit and tone your body, but you just don’t have a lot of time in your schedule to go for an hour run after work every single day. Forget running – It’s time to start jumping rope!
The benefits of jumping rope are extensive. This activity can give you a full-body workout while also building stamina, endurance, and coordination. It’s a great way to add variety to your routine and lower your risk of lower-body injuries. Plus, you can do it anywhere at and at a low cost.
Jumping rope is probably one of the best methods of cardio today. So, we’re going to go over nine of the greatest benefits of jumping rope that you might not know about.
1. Getting a Full-Body Workout
Jumping rope is actually a full-body workout, even though it seems to target the legs the most.
First off, you’re building strength and endurance in your quads, hamstrings, calves, and glutes as you push yourself off the ground with each and every jump.
You’re using the strength in your back and ab muscles to keep your entire torso straight as you power through your workout.
And, your shoulders and forearms are put to the test as you continuously use your upper body to turn the rope beneath your feet.
Jumping rope can both strengthen your muscles and improve muscular endurance all across your body. No other aerobic activity provides the same benefits!
2. Building Stamina & Endurance
No matter what physical activity you’re doing, the goal should always be to exercise within your target heart rate zone. Exercising within this zone allows you to get the most benefit for your heart and improve your endurance overall.
Jumping rope is a full-body exercise, meaning you’ll be able to reach your THRZ with a lot less effort. And, the longer you jump rope at a decent pace, the more likely you are to see cardiovascular benefits.
Remember: Your target heart rate zone is 50 to 85% of the maximum heart rate for people your age.
Here’s how to calculate it.
- 220 – [Your Age] = Max Heart Rate
- Max Heart Rate x 0.50 = Lower End of Your THRZ
- Max Heart Rate x 0.85 = Upper End of Your THRZ
3. Burning Calories….and Quick
So, we know that all cardio burns calories. But, not all cardio is the same when it comes to the specific number of calories burned.
In fact, jumping rope can help you to burn over 15 calories per minute (depending on your pace and body weight).
That means that jumping rope for an hour can burn somewhere around 1000 calories. That makes jumping rope the perfect alternative to biking, swimming, and running.
4. Improving Bone Density
As you get older or your calcium and vitamin D levels begin to decline, your bones weaken and you’re more likely to develop conditions like osteoporosis.
The good news is: Jumping rope can help to prevent this bone loss and even promote bone growth.
That’s because weight-bearing and even jumping exercises are great for building bone density. These types of exercises encourage osteoblasts within the bones to build new bone tissue, resulting in stronger bones.
5. Doing It Anywhere
24-hour gyms are a saving grace, but sometimes you just can’t make it to the gym every day. The portability of jump ropes makes jumping rope one of the most convenient full-body exercises out there.
You can jump rope at the gym, in the basement, in the yard, on the driveway, in the garage, or even in your bedroom. All you need are relatively high ceilings and enough space around you so you don’t hit anything as you swing the rope.
Plus, you can easily fold your jump rope up at the end of the workout and stow it away in your gym bag for a later date.
Your jump rope goes where you go!
6. Saving Your Money
A lot of exercise equipment is tough on the wallet.
What we love most about jump ropes is that you can get a decent product starting at about $10, which is about the cost of one monthly payment for a gym membership.
If you want to spend a little more money for a higher quality product, you might be looking at up to $70.
Remember that a good jump rope could last for years, which might make it more worth the money you’re shelling out.
7. Boosting Your Coordination
Jumping rope is probably one of the best activities for building up both coordination and balance.
It requires a lot of focus to get your hands to turn the rope at the same time and getting your feet to jump just as the rope hits the floor. That’s why jumping rope is great for athletes.
Plenty of sports require coordination, balance, and agility. So, you might want to add jumping rope to your routine to boost your sports performance as well as your overall fitness.
8. Switching Up Your Routine
If you dread running, you might also be dreading the thought of jumping rope for 30 minutes on end.
Lucky for you, you really don’t have to jump rope for all that long in order to see benefits to your health and fitness.
In fact, jumping rope for a mere 10 minutes has similar benefits to running for 30 minutes straight. So, you can definitely use your jump rope instead of running and still see results.
And, you don’t always have to do the same thing every workout. You can add in some jump rope intervals to work on HIIT training and boost fat burning.
9. Reducing the Risk of Lower Body Injuries
Even though jumping rope seems tiring at first, it’s actually a pretty low impact activity and is currently used in the rehabilitation of lower-body injuries.
That’s because jumping rope helps to improve the strength of lower-body tendons and ligaments.
With stronger tendons and ligaments comes a reduced risk of injury during exercise. So, if you’re currently rehabilitating a sports injury, it might be a good idea to start with jumping rope before you get back to running.
Overall, jumping rope is a great aerobic activity that’ll definitely improve your endurance and boost your heart health.
For just 10 minutes a day, you can get all the same benefits of a 30-minute run!
While we wouldn’t recommend completely removing all other types of cardio from your routine, you should think about adding jumping rope to your weekly cardio schedule.
Plus, it’s cheap and efficient!