jump rope benefits for male body，Jumping rope is one of the most underrated types of exercise — and it may even be more effective than other forms of cardio.Plus, jumping rope burns lots of calories, strengthens coordination and bone density, and can reduce your risk of injuries and heart disease.
The benefits of skipping rope
1. Burns calories
Jumping rope can burn 200 to 300 calories in 15 minutes. That may be more than other continuous cardio exercises, like running or bike riding.
”It burns more calories than any steady state cardio — from rowing or jogging to cycling and swimming,” says celebrity trainer Jillian Michaels, creator of The Jillian Michaels Fitness App.
Since most of your major muscle groups are working when you jump rope, the exercise is considered thermogenic — it creates a lot of heat in the body. Your body needs to burn more fuel to produce this energy, so it burns lots of calories.
”You will notice quickly that if you jump rope for two minutes straight as a beginner, it will heavily challenge your cardiovascular capabilities,” says personal trainer Morgan Rees. “Your heart rate will rise immediately and have to maintain the amount of energy produced for the muscles. This increases caloric burn as well as challenges the body’s different energy systems.”
2. Improves coordination
Jumping rope requires top-notch coordination, especially as you advance to more skilled moves, such as quickly swinging the rope twice within each jump.
”Jump rope improves coordination by requiring several body parts to communicate in order to complete one movement,” Rees says. “The feet must jump in time with the wrists rotating in order to create a continuous jumping motion.”
For example, a 2017 study published in the Research Journal of Pharmacy and Technology found that jumping rope helped improve motor coordination among autistic children, who often struggle with balance and coordination.
Another 2015 study published in the Journal of Sports Science and Medicine found that pre-teen soccer players who jumped rope exhibited better motor skills after 8 weeks than those who just did soccer drills.
3. Reduces injury risk
With your improved coordination from jumping rope, you’ll be less likely to get hurt either during exercise or in day-to-day activities, Michaels says.
”Jumping rope forces you to coordinate your upper and lower body movements so you are more agile and your body awareness is improved tremendously,” she says. “This makes you less injury prone.”
4. Improves heart health
Since jumping rope gets your heart pumping, it’s great for your cardiovascular system and heart health. For example, jump roping can increase your V02 Max, the measure of the maximum amount of oxygen a person can utilize during exercise. The higher someone’s VO2 max, the more cardiovascular endurance they have.
A 2019 study of college-aged men published in the Research Journal of Pharmacy and Technology found that those who did two daily sessions of jump rope per day for 12 weeks improved their V02 max and functional movement compared with those who did their fitness routines as usual.
Jumping rope is also beneficial for people who are already at risk for cardiovascular disease. A 2018 study published in the European Journal of Applied Physiology found that a 12-week jump rope regimen reduced cardiovascular disease risk factors in teen girls who had prehypertension, or borderline high blood pressure. At the end of the study, the girls who jumped rope had lower overall body fat, less body fat on the abdomen, and a better pulse rate — all of which can contribute to heart health.
5. Strengthens bone density
Jumping rope can make your bones stronger. Bone density measures the strength of your bones — if you have more minerals, like calcium, in your bones, they are less fragile and less likely to break. A higher bone density can also reduce risk for osteoporosis later in life, particularly for girls and women.
A 2017 study published in the Public Library of Science found that girls aged 11 to 14 who participated in weekly jump roping had higher bone density than those who did not jump rope. In 2019, the Korean Society for Bone and Mineral Research also recommended that people jump rope for 10 minutes a day to improve bone strength.
”Jumping rope builds bone density through impact training,” Michaels says. “When we train with impact we are stressing the bone more aggressively than most forms of training. The body responds to this stress by remodeling the bone to become stronger and more dense.”
According to the International Osteoporosis Foundation, jumping rope can be beneficial for people with weak bones, but you should talk to your doctor before starting this exercise.
The 10 Benefits of Jumping Rope for Better Health and Fitness
jump rope benefits for male body
Jumping rope is one of those exercises you probably got really into as a child, and then promptly forgot about when you got older. But jumping rope isn’t just for kids—it’s a great workout that you can do at any age.
Want to get into jumping rope? Here’s how to get started—and why it’s so good for you.
How to jump rope
While many people picked this up as a kid, not everyone was once an avid jump roper. Here’s how to jump rope, per Matheny:
Hold the end of a jump rope in each hand, with the rope’s loop resting on the ground behind you.
Swing the rope over your head and around your body.
Jump as it passes under your feet.
Repeat.
Note: You can also jump rope backwards, but most people prefer to see the rope as it comes over their head to lower the risk of tripping.
What’s the best jumping rope form?
“It starts with a properly-sized rope,” Sklar says. “Standing on the center of the rope, the end of the rope should be at armpit height.” Pro tip: If your jump rope is too long, you can add knots underneath the handles to adjust the length.
When actually jumping rope, you’ll want to have your knees slightly bend, with your upper arms close to your ribs, he says. “Most of the movement should come from the wrists with minimal elbow and shoulder movement,” Sklar advises. “Avoid making large arm circles.”
After you jump, “land on the balls of your feet and keep your knees slightly bent,” Matheny says. This, he explains, “helps absorb some of the impact of landing.”
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.jump rope benefits for male body。