When you were a kid you always loved jumping rope alongwith the friends. But I can guaranty you that time you never knew these benefits of jumping rope can really change your life for forever
Jumping rope? Isn’t that for fighter, wrestlers, Basket Ball Player, Footballers Etc. — and, um…little girls? Well, believe it or not the simple act of jumping rope can do a lot for you incomparison to the same time spent walking, jogging.
Jumping rope is also easy to do anywhere. A jump rope slipped in your purse,bag and it can be brought along on a long trip, to work, school or done on the terrace or even in living room while you’re watching your favourite cooking episode — or watching football.
To start jumping rope, Go to your nearest sports goods shop and purchase a rope. While you probably don’t want to purchase a lightweight rope for a workout, if that’s all you’ve got, you are good to go.
Plastic ropes are usually used in gyms and they are a mostly used by boxers,sprinters becauses they are little easier to use for speedwork.
Once you have your rope, one of the most important thing you should make sure it fits you comfortably according to your height to get maximum benefits of jump rope.
How to Size Your Jump Rope?
You can cut it to adjust it – but once you cut it you can’t make it longer . Most jump ropes are 8 to 10 feet long..
- Stand on the middle of the rope with one foot and Pull the handles up making sure the rope is tight enough and straight..
- Stand on the middle of the rope with one foot
- Pull the handles straight up making sure the rope is taut.
- For beginners, the top of the handles should touch to top of the shoulder.
- For Advanced/experienced jumpers, the top of the handles must touch the armpit .
- For more advanced jumpers, the top of the handles should touch the nipples line.
- If the make sure top of the handles should not go beyond top of your shoulders, if it go beyond it you need to shorten your rope.
- You can also temporarily shorten your rope by tying a knot just below the handles of your rope.
- You can permanently shorten a Punk Rope jump rope using the mechanism called snap lock mechanism.
- If in doubt, it’s better to purchase a rope that’s long enough rather than very short
Pick a nice, flat surface to jump on like a gym mat or concrete floor. Something that gives a bit will be more comfortable but if you choose a grassy or dirt surface — as I have to do out here in the middle of nowhere — make sure there is nothing in the way which can become obstacle between your jumo rope session like stones, rocks, tables, shoes, sticks, grass that’s very long, please avoid these things to minimize any kind inturptions.
10 benefits of Jumping Rope
There are so many rope skipping benefits . Here we are sharing some of the very usefull jumping rope benefits benefits you might not have heard about earlier:
1. Easy To Carry / Completely Portable and Fun
A jump rope can be best friend it can go anywhere any time with you. Take it to work, school. Its also a great way to Warm up before your basketball practice or game or cool down after a bikecycle ride. Learn to do tricks and double dutch with your kids or have competitions between you and your friends and family — how long, how low you can jump, how high single leg, walking,spinning — all kinds of tricks can be done with a jump rope.
2. Jumping Rope To Lose Weight ? It Burns More Calories then any other exercise
It is scientifically proved that jumping rope burns more calories then any other exercise Compared to jogging for 20-30 minutes, jumping rope actually burns more calories. According to Science Daily, “This exercise is an aerobic exercise and can achieve a “burn rate” of up to 1300 calories per hour of extreme vigorous activity, with about 0.1 calories can be considered to be consumed per jump and you can count skipping rope calories burned during the session.
Ten minutes of jumping rope can roughly be considered the equal of running an eight-minute mile.”
Roughly you Need to include a 20-30 Minute Session 3-5 times a weeks to get most of the skip rope benefits.
3. Improves Coordination
This is from One of the best skipping rope benefits, because Jumping Rope actually improves your coordination by making you focus on both your feet at same time. Whether or not you’re paying attention to your feet , your brain is continuously active and aware of what your feet are doing and how they are doing. This practice, over and over again, makes you “lighter” on your feet also quick which is demanded in varioud sports. Just like Training for boxing ,wrestling, basketball etc.? Jumping rope can help. According to expertboxing.com‘s Boxing Training Guide, “the more tricks you do in with jump rope you get all jump rope benefits to its max, and more conscious and coordinated you become.”
3. Decreases injuries In your Foot ,Ankle and Knee
Jumping rope provide benefits for those who are active in sports. Many athletes in cricket, basketball, rugby, tennis, football and other sports often suffer from foot and ankle injuries from running and then stopping quick and turning. This is very common in cricket, tennis and basketball. Jumping rope not only maximize your foot coordination but also increases your strength in the muscles surrounding your ankle joint and in your foot, decreases the chance of injury to those injury prone areas. According to the Jump Rope Institute, “jumping rope teaches players to stay on the balls of their feet, as opposed to being flat footed or on their heels. And since you are on your toes the entire time you jump rope, you will find that staying quiet on your toes when playing tennis will become easier and second nature.”
4. Makes Your Bones Stronger Like Steel
Dr. Daniel W. Barry, an assistant professor of medicine at the University of Colorado, at Denver, and a researcher who has studied the bones of the elderly and of athletes, says that the best exercise to improve bone density is simply jumping up and down. “Jumping is great, if your bones are strong enough to begin with,” Dr. Barry says. “You probably don’t need to do a lot either.” (If you have any history of fractures or a family history of osteoporosis, check with a physician before jumping.)
5. Improves Cardiovascular Health
According to the American College of Sports Medicine, skipping rope is highly recommended for aerobic conditioning. As we mentioned earlier in this article that jump rope burn more calories alongwith improving your cardiovascular health to its peak.
To increase your lung and heart health you must do jump rope three to five times in a week for 12 to 20 minutes at a time.
6. Improved Breathing Efficiency
In addition to improved heart health and stamina, jumping rope also improves ability to breathe efficiently to match daily life routine as well as the requirement of sport you are playing. As this is one of the best advantages of skipping rope.
This becomes very beneficial when doing other activities because you won’t be as out of breath after running sprints or long runs or even after swimming for longer minutes in the pool.
7. Improves your Subconcious Mind
According to the science, jumping rope helps in the development of the left and right sides of your brain, which further enhances special awareness, increases memory, improves reading skills, and makes you more mentally strong and alert. Jumping on your feet requires your body and mind to make neural muscular adjustments to imbalances created from jumping continously. As a result jumping rope improves dynamic balance and coordination, reflexes, bone density and muscular endurance.
Believe it or not, jumping rope can make you smarter.
8. Improves Your Ability to Stay Calm
Because you are actually working your brain and your body at the same time, boxers in the ring who jump rope actually are more calm overall than those who don’t.
Again as I mentioned earlier in this article jumping rope can improve your subconscious mind alertness and helps you to stay calm during the vigourus activities like boxing,wrestling, football etc.
The Jump Rope Institute attributes this to the biomechanical perspective.
“As one dissects this exercise further and views it from a biomechanical perspective, it represents a composite movement combining a circular motion with an angular momentum. The body resembles a projectile subject to all the laws that govern projectile motion while the rope becomes a dynamic flywheel subject to all the laws that govern rotary motion. It is in the synchronous and harmonious coordination of these movements where the secrets and benefits are received.”
Your ability to jump rope and be synchronous with your own body, mind and the rope, can actually improve you be to more calm in sports and other situations too.
Grab a jump rope, start jump and be shocked by the different ways your body and mind will benefit.
9. A New Way of Meditation / Stress Busting
So many times I have mentioned in this article that jumping rope can actually improve your subconciousness . if you have ever heard about meditation , While meditating you need to focus your brain at one particular image, object, sound, mantra, numbers or zero it can be anything.
In order to do meditation you need to focus so that your brain can stop thinking of otherthings which comes to your mind unwanted that’s how you calms your brain by shifting focus on something else to get inner peace and happiness.
Same principle works here in jumping rope. When you jump a rope you need to focus your mind on your feet and rope at the same time simultaneously so that you can have a balanced and good jump. As your mind is focusing on your feet and rope together it is less likely to think about something else. In other words your mind cannot think about two things at the same time. Which gives a same feeling like what you feel just after meditation.