The benefits of jumping rope everyday，Is 10 minutes of jump rope enough?Jumping rope every day does work for burning off belly fat.
8 Surprising Benefits of Jump Rope
Maybe your vision of jumping rope is tripping about PE class with a beaded rope and a bunch of 12 year olds. We get it. We were there too. But if you haven’t picked up a jump rope since, or you’re just afraid of looking silly at the gym, here are a few reasons why jumping rope is one of the very best exercises out there (and a lot cooler than you think).
1 – Calorie Cooker
Very few exercises burn calories like jump rope. Even jumping at a very moderate rate burns 10 to 16 calories a minute. Work your jump rope exercise into three 10-minute rounds and you’re looking at 480 calories in half an hour.
According to Science Daily, 10 minutes of skipping rope is about equivalent to running an 8-minute-mile.
There’s a reason the American Heart Association created an entire movement around jumping rope (ever heard of Jump Rope for Heart?).
2 – Build Agility & Quickness
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, body connects with mind to make “neural muscular adjustments” to keep you balanced.
Essentially, skipping rope improves your balance and quickness/coordination by making your mind focus on your feet for sustained periods of time, even if you’re not conscious of it.
Boxers know this. Why do you think jumping rope is a favorite exercise for the best boxers in the world?
3 – Increase Bone Density
The medium impact of jumping rope increases bone density, but isn’t as hard on your joints as running because the impact of each jump is absorbed 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.
4 – 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 (like slacklining, ballroom dancing or jumping rope) have higher impacts on cognitive functioning than exercise tasks alone (like the treadmill or stationary bike).
Turns out the very best workouts for brain health involve coordination, rhythm, and strategy. So the next time you’re jumping rope, challenge yourself to try some jump rope tricks. Turns out they’re really good for your brain.
5 – Jump Rope Tech
We’ve come a long way from the beaded ropes from PE class. Modern fitness ropes come with ball-bearing handles, ultra-fast cables and easy sizing systems (and the color customization options are endless). New “smart” jump ropes will count your jumps. Even the new beaded ropes can be customized with your favorite color of ultra-light, unbreakable beads.
6 – It’s Affordable
Of all the fitness options out there, rope jumping is still one of the most affordable. Shoot, even runners need to fork it over for high end shoes. But jump ropes? Even a top-of-the-line-fitness jump rope is only $45. Very simple (but good) ropes can be purchased for as low as $3. And, depending on the surface you jump on, a rope should last you a while.
7 – Pick a Style, and Own it
Speed jumping. Chinese wheel jumping. Double dutch. Jumping rope while juggling a soccer ball. Or crazy freestyle jumping (see above). There’s seemingly no end of ways to have fun with a jump rope.
8 – Portable
How else to explain this… You. Can. Jump. Rope. Anywhere. We’ve seen videos of people jump roping on the beach, on top of mountains, on boats … even in the dark. Unless you live in a hobbit hole, you can find space to jump rope.
Need a jump rope refresher? Jump rope is a skill that can be picked up quick with even just a little perseverance. If you have never jumped before or it’s been a long time, here are a few tips for learning to jump like a pro.
The 10 Benefits of Jumping Rope for Better Health and Fitness
The benefits of jumping rope
There are a lot of potential benefits of jumping rope, but experts say these are the biggies:
It makes working out fun.
Jumping rope is naturally associated with childhood and that innately can make it feel fun and different from logging time on a treadmill or bike, Sklar says. “Jumping rope creates a challenge for kids and adults alike,” he says. “Once you’ve mastered the basics, there are always new challenges and ways to get creative.”
It gets your heart rate up quickly.
Jumping rope is a high-intensity activity, Dr. Sulapas points out—and that can cause your heart rate to jump up quickly. “Your whole body is involved,” Sklar says, “so once you get moving, your heart has to work hard to keep you going.”
It’s easy cardio.
Jumping rope gives you a lot of bang for your cardio buck. “If you’re jumping rope at any speed for 30 seconds, you’re going to start to feel it,” Matheny says. “There’s a lot of coordination between different muscle groups.”
Worth noting: Jumping rope can actually cut down on the overall amount of time you have to log for a workout to stay healthy. The Centers for Disease Control and Prevention (CDC) considers vigorous exercises like jumping rope to be about twice as efficient as moderate-intensity activities. So, if your main form of exercise is jumping rope, you technically only need to log 75 minutes of workouts a week (along with muscle-strengthening exercises) compared to something more moderate, like brisk walking.
It builds bone density.
There are a few things that jumping rope does to help build your bone density. “Jumping rope helps strengthen the bone density by strengthening the muscles around the bones, specifically the legs,” Dr. Sulapas says. “Building stronger muscles, in turn, helps build stronger bones in general, and jump roping can do that.” But the actual impact that comes from jumping (or, more specifically, landing) also helps strengthen your bones, Matheny says. “Your body in any area responds to stress,” he explains. “If you’re putting small amounts stress on your bones, they will become more resilient and either build the density, if you’re younger, or help you maintain it, if you’re older.”
Why does this matter? It can help lower your risk of developing conditions like osteoporosis as you age.
It can be an efficient warm-up.
Like the idea of jumping rope but aren’t sold on it being the main event? “It can serve as a warm-up,” says Judith Deutsch, P.T., Ph.D., a professor in the Department of Rehabilitation and Movement Sciences at the Rutgers School of Health Professions.
She points to a “really interesting” study published in the International Journal of Sports Physiology and Performance that had 96 endurance runners either replace five minutes of their usual warm-up with jumping rope or keep it the same. After 10 weeks, the researchers found that the rope-jumping group had double the increase in 3K time trial performance than the control group.
It’s really versatile.
Matheny points out that you only get as much out of jumping rope as you put into it—and you can build on it as you get better and more experienced with it. “It’s good to make these workouts goal-based,” he says. “If you’re new, that can mean hitting a certain number of jumps in a row.” You can also do workouts with 30 seconds on and 30 seconds off, along with including jumping rope in circuit training workouts, he says. “It’s a great thing to throw into your fitness routine,” Matheny adds.
It’s easy to do when you travel.
Sklar calls a jump rope “one of the easiest pieces of exercise equipment to take on vacation because of the small size, light weight, and portability.” Once you get to your destination, you can either jump rope in the place where you’re staying or take it outside for an outdoor workout, Matheny says. “It’s so portable,” he adds.
It improves coordination and agility.
You have to pay attention when you jump rope and learning to jump over that rope in time with the rhythm you have going on will improve your coordination and agility, Dr. Sulapas says. “Jump roping takes a lot of coordination in a rhythmic cadence,” he says. “Jumping over a rope in a repetitive pattern can improve footwork patterns and overall hand-eye coordination.”
It helps with balance.
You have to be able to stay upright when you jump rope and keep your core fairly strong, Matheny says. You also need to keep your balance in check between each jump, he points out. As a result, it helps improve your overall balance.
It gives you more explosive power.
Jumping rope—especially at faster speeds—is all about explosive power, Matheny says. That is, the ability to quickly jump up, recover, and do it again. Perfecting your explosive power with jumping rope can help you in other situations, like doing sprints, he says.
Benefits Of Jumping Rope
Maintaining a healthy weight is a lifelong process. Obesity[4] is on the rise in the US and in the world. It is fairly common knowledge that managing your weight is a combination of exercise and a healthy diet. By jumping rope, you can not only help your weight by burning calories that could add to your accumulation of fat, but you can also realize other benefits. Increased breathing increases your heart rate along with your metabolism. This can affect your blood pressure and your heart health. Blood sugar and cholesterol levels are improved with even a modest weight loss of 5 to 10 percent of your total body weight.
This exercise, like many exercises, helps build your muscles. Building muscle is crucial for burning fat. The more muscle mass you have, the higher your resting metabolic rate and the more calories you will burn throughout the day, even after your workout is complete.
The weight-bearing impact of jumping rope is good for your bone strength and increasing the mobility of your joints, especially the ankle, wrist, and elbow. Your balance and coordination are improved. Plus having fun while exercising produces good endorphins that not only make you feel happy, but can also modulate your appetite, help with your sex life with the release of sex hormones, and enhance your immune response.
Studies have also shown that adding short bursts of a couple of other exercises with your jump roping routine will increase the amount of fat you burn. This approach is called HIIE [5] or high-intensity interval exercising. This is especially good for overweight people who cannot sustain long periods of the same exercise as it allows for recovery periods between each exercise.
Sometimes called HIIT, you can find numerous examples of workouts on the internet with companies that promote rope jumping.