What are the health benefits of jump-roping? It is a great form of cardio because it increases your heart rate and can reduce the risk of cardiovascular disease. One of the cool things about jump-roping is the efficiency of how fast you can burn calories. Depending on the speed of your jump roping you can burn up to 100 calories in 10 minutes.
What are the health benefits of jump-roping? iStock-photo credit: jacoblund
Research studies show that jump roping can improve balance as well as coordination. Jump roping can help you increase bone density based on research studies. As we age, we lose bone density especially women when they are approaching menopause and their estrogen levels drop.
It can also help to improve your mental health and positivity because of the increase in serotonin effect which regulates your mood.
It is advisable to jump rope on a soft surface as that will be easier on your joints. You can jump rope 2 to 3 days a week for about 10 to 15 minutes a day. If you are jump-roping excessively or too much it can cause ankle or knee problems because of the pounding. And not everybody can jump rope because they are above the age of 60 and have brittle joints.
If your joints can hold up jump roping on a soft surface, you can alternatively move to jumping on a trampoline. If you have arthritis or have a heart problem or a knee, ankle or hip issue then jump roping is not ideal for you.
The reason jump roping burns a considerable number of calories in a short amount of time is because of the large demand of energy it requires.
A good rep and set count to start jump roping is 30 seconds each for 3 to 4 sets. You can use jump rope for jump roping, or you can jump and move your arms like you have a jump rope. And that is called invisible jump roping where you are jumping without a jump rope.
The Bottom Line the health benefits of jump roping are fast calorie burn, fat loss, heighten endurance, improved bone density and improving the health of your cardiovascular system.
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References
- Benedetti MG, Furlini G, Zati A, Letizia Mauro G. The Effectiveness of Physical Exercise on Bone Density in Osteoporotic Patients. Biomed Res Int. 2018 Dec 23;2018:4840531. doi: 10.1155/2018/4840531. PMID: 30671455; PMCID: PMC6323511.
- Trecroci A, Cavaggioni L, Caccia R, Alberti G. Jump Rope Training: Balance and Motor Coordination in Preadolescent Soccer Players. J Sports Sci Med. 2015 Nov 24;14(4):792-8. PMID: 26664276; PMCID: PMC4657422.
