Benefits of Jump Roping

After watching Disney’s Jump In! starring Corbin Bleu and Keke Palmer (the quintessential jump rope movie for those that don’t know it)—I thought I was going to become the next Double Dutch champ. 


Turns out—jump rope isn’t for the faint of heart. That being said, jump rope is an accessible, efficient, and effective way to get in shape. And almost anyone can try it. 


Still unsure whether you’re ready to make the leap? Here are some major benefits of getting on the Double Dutch bus:

1. It’s an efficient form of cardio.

A general rule of thumb is that ten minutes of jump rope equates to 30 minutes of jogging. So yes—jumping rope is efficient as heck. 


Because of this, it’s also a great way to quickly elevate your heart rate during a warmup or as a HIIT interval. 


Break out the jump rope on your lunch break – and you’ll finally have time to shower after a sweaty cardio sesh. Your coworkers will thank you.

2. It improves agility, coordination, and balance.


There’s a reason Rocky loves jumping rope. To jump rope properly you must land on the balls of your feet, where quick changes in direction happen. The motion also requires coordination throughout your entire body to time your jumps, and balance to re-establish your posture between landing and jumping. 


If you’re training for a sport—jumping rope may be the game changer to help you can float like a butterfly and sting like a bee. If you’re not— remember that agility, coordination, and balance make you less injury-prone. So, it’s a win-win.

 

3. It’s a full-body workout.


Unlike running which relies almost entirely on your core and lower body muscles, jumping rope engages your muscles from head to toe. Your quads, hamstrings, calves—even muscles in your ankles and feet—will be burning alongside your biceps, shoulders, chest and back. 


With the Sports Research Pro Jump Rope, you could also add extra weight for greater muscle engagement. 


Here’s a strength circuit you can perform with a weighted jump rope to get some serious muscle shakes:

  • 60 seconds of regular jump rope
  • 30 seconds push-ups
  • 60 seconds run-in-place jump rope
  • 30 seconds triceps dips
  • 60 seconds of regular jump rope
  • 30 seconds mountain climbers
  • 60 seconds run-in-place jump rope
  • Repeat 3-4xs

Good luck.

4. It supports mental acuity.


The repetitive motion of jumping rope has meditative qualities—so much so that you could even close your eyes during it. Perhaps you listen to the whip of the cable against the concrete. Imagine closing your eyes during a run or swim. No, thank you…unless you want to hear the sound of concrete hitting your head. 


It can also improve your spatial awareness and reduce stress levels.


A workout that strengthens your body and mind?! Sign me up.

 

This article was written by Melissa Pelowski.


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