The Jump Rope is one of the first exercises athletes perform. It takes us back to the basics, enhancing cardio capacity, coordination, speed, core stability and lower leg strength.
From the infamous Rocky (1976) to the recent version of The Karate Kid (2010), you can see the protagonists using the Jump Rope to push themselves to supreme levels of athleticism.
So here are 10 reasons why jump rope is beneficial for all athletes.
Jumping rope is a great all-around body workout for general physical fitness. Anyone competing in sports that involve coordination, fast feet, speed, agility and power can gain by training to jump rope.
Jumping rope is a great way to burn fat. The benefits can be elevated by including high-intensity interval training (HIIT) sessions, especially with a weighted rope. More muscles are used in the upper and lower body, helping build muscles over time, which results in a highly efficient activity to burn fat.
Jumping rope is just not beneficial for your legs and overall core strength, but for your heart and lungs as well. The health of these organs can be increased by jumping rope 3-5 times a week for about 12-20 minutes at a time.
There are a number of major muscle groups all being worked while jumping rope. This leads to more toning and definition when practiced often. The main areas that get toned are the calves, shoulders and core. This happens due to the high level of activity in these areas during this exercise.
The best exercise to improve bone density is simply jumping up and down. Jumping rope every week increases bone density and the results can be noticed over 24 weeks’ time span. This will prove as an added benefit as you grow old, and density decreases naturally.
To get the best coordination benefits of rope jumping, mix things up: hop on one foot, then the other. Do whatever you can to change the rhythm. By doing so, it increases concentration and coordination making it an effective mental exercise as well.
In addition to improved heart health and stamina, jumping rope also improves breathing. This becomes very beneficial when indulging in sports which involve breath-intensive activities such as running or when swimming.
Proper post-workout recovery is essential for avoiding injuries and alleviating some of the muscle aches you may experience after a strenuous fitness session. Jumping rope is effective for active recovery, when aimed at light sweat and practiced for 10 minutes or so, followed by stretching exercises.
Many athletes in basketball, tennis, football and other sports often suffer foot and ankle injuries from running and then stopping quick and turning. Jumping rope improves the foot coordination and in turn increases the strength in the muscles surrounding the ankle joint and in the foot, decreasing the chance of injury to those areas.
The improved ability to jump rope and be synchronous with the body, mind and the rope, can actually help in being calm in many situations. For example, because the brain and the body are working at the same time, boxers in the ring who jump rope are actually calmer overall than those who don’t.
So pick up your jump rope now and hop your way to fitness!
