Scientific Reasons for Jumping Rope
Discover the scientific reasons for jumping rope and why this activity is important for cardiovascular health and other body systems. Find out the benefits and some basic tips to make the most of your jump rope workout while reducing the risk of injuries.
Jumping rope is one of the best activities for cardiovascular health. Not only is it a lot of fun, but it also brings benefits to overall well-being and can even help reduce stress.
It’s no wonder that in movies, whenever the hero wants to get in shape, they start jumping rope right away.
But today, we will explain the mechanics of this exercise. We want to present the scientific reasons for jumping rope and end with some basic tips on how to optimize your movements and reduce the risk of injuries.
Let’s get started!
What are the scientific reasons for jumping rope?
Studies published by Superinteressante (Jan/22) showed that jumping rope is among the best cardiovascular exercises. Along with running and walking, jumping rope ranks in the top three activities that offer multiple benefits.
Some of these benefits include:
Improved cardiovascular fitness
Jumping rope is an effective form of aerobic exercise that increases heart rate and improves cardiovascular fitness. Studies published on the Sua Saúde portal (Jan/2023) have shown that regular jumping rope can help improve aerobic capacity and heart health.
Jumping rope is also a high-impact activity that efficiently burns calories. According to studies, an average-weight person can burn approximately 10-16 calories per minute while jumping rope. This makes it a great option for weight loss or maintaining a healthy weight.
As if the previous benefits weren’t enough, jumping rope also engages various muscle groups, including the legs, glutes, arms, and shoulders. Regular activity strengthens these muscles, helping to improve strength and muscular endurance.
Improved motor coordination
What’s even better? Jumping rope also requires coordination between the eyes, hands, feet, and mind. By practicing regularly, you can improve motor coordination and the ability to perform quick and precise movements.
Improved bone density
Lastly, regular impact exercises like jumping rope stimulate bone formation and help prevent the loss of bone density. Studies have shown that jumping exercises can be effective in promoting bone health, especially in children and adolescents during their growth phases.
Jumping rope benefits mental health too
To conclude, besides the physical benefits, jumping rope can also have a positive impact on mental health. The activity releases endorphins, neurotransmitters that promote feelings of well-being and reduce stress.
Moreover, aerobic exercises like jumping rope are associated with improvements in mood and cognitive function. There is evidence that they can even rejuvenate the brain by up to 15 years, depending on the intensity of the physical activity studied.
In other words, practicing aerobic activities not only offers numerous advantages but also keeps the brain young.
Tips to start jumping rope
If you want to start jumping rope, here are some tricks and insights that can help you:
- Breathing: It’s important to focus on maintaining a steady breathing flow. This will help keep anxiety low and improve movement control.
- Take your time: Jumping rope takes practice, and even Rocky Balboa’s moves take time to master. So, be patient. Seek to master the movement before moving on to the next level.
- Time yourself: While many people prefer to exercise based on repetitions, it’s also important to time your jump rope exercise. Find a good combination of jump quantity and necessary time. Focus on increasing speed and developing motor coordination.
- Have fun: Jumping rope is an interesting exercise, and if you do it calmly and focus on feeling good, you will definitely reap the benefits.
These were our tips for those who want to jump rope.
Now it’s up to you. If you want to learn more and improve your results at the gym, keep following our blog. We are always providing tips and updates about the world of training, health, and fitness.
Thank you for reading, and see you next time!
Sooro Renner, Nutrition that Delivers Results.