Skipping rope workout – 10 Health Benefits You Should Stop Missing

                                                                                                 – Skipping rope workout –

Skipping rope workout is so common it even gets disguised as a game for kids. There are multiple benefits of skipping rope from losing weight to reducing the chances of cancer. Skipping rope is a great calorie-burner and improves the cardiovascular system. This article pinpoints the health and fitness benefits you have been missing. Keep reading for more details.

Well, it might look difficult to manage a workout without a gym but skipping rope is one of the super-convenient, easy and effective home exercises. Skipping is great cardio, aerobic exercise, on the same difficulty level as using the treadmill.

Skipping rope helps to tone your calves, tighten your core, build stamina and improve your lung capacity. Skipping rope alone won’t help you to reduce weight loss skipping rope can be a part of a diet and exercise routine which boosts your metabolism. Combine with dumbbell workouts and other aerobic exercises.

What is Rope Skipping?

A skipping or jump rope is a tool used in the sport of skipping/jump rope where one or more participants jump over a rope swung so that it passes under their feet and over their heads.

There are multiple subsets of skipping/jump rope, including single freestyle, single speed, pairs, three-person speed (Double Dutch), and three-person freestyle (Double Dutch freestyle)

Rope jumping, or skipping, is not only a playground activity and exercise, but also a competitive sport. Rope jumping usually involves a single person or more, jumping over a rope that is being swung.

The participants make sure that they successfully let the rope pass under their feet and above their head while the rope is being swung.

How to Run a Skipping Workout

For novices, a beaded rope is recommended because it holds its shape and is easier to control than a lightweight cloth or vinyl rope.

• Adjust the rope by holding the handles and stepping on the rope.
• Shorten the rope so the handles reach your armpits.
• Wear properly fitted athletic shoes, preferably cross-training shoes.

You’ll need a four-by-six-foot area and about 10 inches of space above your head. The exercise surface is very important. Do not attempt to jump on carpet, grass, concrete, or asphalt.

While carpet reduces impact, the downside is it grabs your shoes and can twist your ankle or knee. Use a wood floor, piece of plywood, or an impact mat made for exercise.

If you haven’t jumped rope since third grade, it can be humbling. It demands (and builds) coordination. Initially, you should practice foot and arm movements separately.

Hold both rope handles in one hand and swing the rope to develop a feel for the rhythm. Next, without using the rope, practice jumping.

Finally, put the two together. You’ll probably do well to jump continuously for one minute.

Benefits of Rope Skipping

Skipping benefits abound. For starters, you can bag a rope for less than your daily coffee; secondly, they’re so easy to use; skipping works wonders for your health; and last but by no means least, you can take and use a skipping rope literally anywhere – or nowhere, if you’d rather stay home.

It’s the ultimate fun, high-intensity workout – and it’s good for you! Skipping allows you to regress to your childhood as you jump over the skipping rope while burning calories all at the same time. Here are 10 benefits of a regular skipping rope workout:

1. Skipping is so efficient

Fancy footwork aside, skipping rope workout is one of the most efficient out there; a study in Research Quarterly For Exercise And Sport found that skipping for 10 minutes a day delivered the same benefits over six weeks as jogging daily for 30 minutes.

Our kinda cardio workout. Add in intervals – so, go as fast as you can for a set amount of time, then slow down for a certain period, before repeating – and skipping can also make for a seriously effective HIIT workout. The effort it takes to jump rope for 10 minutes is the equivalent of running a mile in eight minutes.

2. Skipping is a full-body workout

One of the biggest skipping benefits is that it’s a total-body workout, incorporating your arms and shoulders as much as it does your legs. It also gives poor posture a helping hand by encouraging you to pull your shoulders back and out of the hunched posture in which you probably spend most of your day.

Science concurs: in one study, women who jumped on the spot three times a week for six months increased their lower-body bone density, getting the jump on osteoporosis in the process.

3. Jumping rope is mentally challenging

The only thing standing between you and skipping success is, well, you. Because it’s tricky to navigate an efficient and effective warm-up or workout when you’ve psyched yourself out so much that you trip over every two seconds or whip your shins like a religious flagellant.

Stick with it. ‘As tedious as it sounds, it’s all down to practice,’ says Christa DiPaolo, creator of Equinox’s The Cut: Jump Rope class. ‘You can always grip both handles in one hand and swing the rope on one side while you practice your basic bounce. This will help you get comfortable before actually skipping,’ she suggests.

Somewhat counterintuitively, weightier ropes that engage more muscles can actually make skipping easier for beginners. ‘It naturally slows down the rotation, which will set you up for success with a lighter speed rope,’ adds DiPaolo.

Then, once you’ve learnt the technique, a heavier one will scale up the demands on your body – and bring your results on leaps and bounds.

4. Skipping improves coordination

Skipping improves coordination, stamina and focus and that’s good for all aspects of life. Surprisingly, skipping ropes can burn 10 calories in a minute and also strengthen your legs, butt, shoulders, belly, and arms.

On average, you can burn 200 calories in 10 minutes sessions each day. It is more effective than brisk walking.

5. Improve pulmonary function

Skipping ropes improves blood circulation and breathing which ultimately enhances your lung capacity. Skipping rope activates all the muscles of your body.

The more you work out, the more calories you burn losing more weight. As a beginner, you can start with low-intensity skipping and as time passed you will get control and coordination then you can enhance your intensity as you want.

6. Glows your skin

Post-workout glow is one of the best glow ones can get. Exercises like skipping will always give you healthy, blushing, and glowing skin.

7. Strengthening your bones

Skipping rope will give strength to your bones and increase bone density, thus reducing the chances of osteoporosis.

8. Decreases belly fat

It is one of the main obstacles while losing weight. But skipping rope can help you with that. High-intensity interval training (HIIT) exercises helps to reduce belly fat without diet and strengthen your abdominal muscles.

There are numerous ways to lose weight, skipping rope is one of the effective methods for it. However, skipping rope alone is not enough to lose weight but also it requires a planned diet, weight loss goals, commitment, and high activity level.

You also need to consider some other factors like age, previous illnesses/ surgeries before starting exercise as it may affect your rate of weight loss.

If you jump rope for 30 minutes to one hour daily you will lose almost 200-300 calories. But beginners can’t do it straight for 30 minutes, you may need some time to increase your duration.

9. Increases body flexibility

Skipping rope makes your body calm and flexible. Jumping gives great strength to the muscles and relaxes them. That’s why it is included in an athlete’s workout regime.

10. Increases stamina and gets rid of fatigue

By continuous work you may feel tired or loss of stamina. Skipping can help you to improve your stamina. The more you do skipping regularly the more your stamina increases. A consistent skipping range practice can help get rid of fatigue.

As an extra, skipping rope workout is the most cost-efficient exercise. All you need is a rope, which is relatively cheap and durable. We recommend you get one from valuehubservices by clicking here.

Best Skipping Rope Workout Routine

To reap the bulk of the best skipping benefits, start by doing two or three of the below sessions a week. Then build up to five weekly sessions as your technique improves. Once you feel like you’ve mastered the skipping staples, give these skipping workouts a go:

1. Basic bounce 1 minute: (Jump with both feet together)
2. Walk-out press-ups 30 seconds: (Bend at the hips, walk hands out to a high plank and do a press-up, then walk back to squat)
3. Skiers 2 minutes: (Jump side to side, feet together)
4. Walk-out press-ups 30 seconds.
5. Forward and back skiers 2 minutes.
6. Burnout 1min: (Jump the rope as fast as you can. It’s simple, but it’s a killer)

Increase the intensity as you go. Jumping rope is a great calorie-burner. You’d have to run an eight-minute mile to work off more calories than you’d burn jumping rope. Rope skipping workout can easily be added to your indoor cycling workout.

Use the WebMD Calorie Counter to figure out how many calories you’ll burn for a given activity, based on your weight and the duration of exercise.

You can get top-quality skipping ropes, accessories, and other fitness equipment from valuehubservices at relatively good prices.

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