As a child, skipping rope is a staple on the playground. However, as an adult, it is recommended that you put them at the forefront of your workout routines. But just what does it really help you with? And what are the side effects of skipping rope?
BENEFITS OF JUMPING ROPE
1. BURNS CALORIES
According to a piece published on Calories Burn HQ, skipping rope can help you burn 200- 300 calories in 15 minutes. This number beats the amount you burn with other continuous cardio exercises such as running and riding bikes.
As you skip rope, most of your major muscle groups are worked out, creating a lot of heat in the body.
This is why the exercise is referred to as thermogenic- it creates a lot of heat in the body. Since your body needs to burn more fuels to get this energy, it will turn to your calories.
Perhaps you have noticed that skipping rope for five minutes as a beginner heavily challenges your cardiovascular capabilities.
This is because your heart rate rises immediately to maintain the energy produced for the moving muscles. This is what increases the calorie burn and also challenges your body’s different energy systems.
2. IMPROVES YOUR COORDINATION
Jumping rope requires top-notch coordination between the body parts involved, especially if you advance to more skilled moves such as swinging the rope twice before jumping it.
This exercise improves your coordination by engaging several body parts to communicate to complete one movement.
For instance, your feet must jump in time with your rotating wrists for a continuous jumping motion.
A 2017 study was published in the Journal of Pharmacy and Technology; the exercise came in handy for autistic children.
In this study, skipping rope helped to improve the motor coordination of autistic kids. These children often struggle with balance and coordination.
Another 2015 study in the Journal of Sports, Science and Technology recorded that pre-teen soccer players who took to skipping rope indicated better motor skills than those who took to drills.
24 sub-elite soccer players took part in this study, training for three times in a week and one study match per week to record their progress.
3. REDUCES RISK TO INJURY
With the improved coordination skills mentioned above, you will be less prone to injuries during workouts or daily life activities.
Skipping rope will force your upper body to coordinate well with your lower body, improving your body’s awareness tremendously.
4. IMPROVES YOUR HEART RATE
As highlighted before, this exercise is an excellent form of cardio. This means it comes with benefits to your heart too.
Since it involves your heart pumping fast, it is great for your heart and your cardiovascular health.
A case at hand is that skipping rope can increase the amount of oxygen you can utilize during a workout session. This will improve your endurance, enabling you to spend more time in blasting your unwanted fats.
Skipping rope has also been found beneficial to people at risk for cardiovascular diseases. According to a study published in the Journal of Applied Physiology, skipping rope reduced cardiovascular risk factors.
This study conducted in teen girls involved a 12- week jump rope regimen. The results indicated that skipping rope reduced girls’ risk factors with prehypertension and borderline high blood pressure.
At the end of the study, it was also recorded that girls who skipped rope had less body fat and less fat around their abdomen, contributing to better heart health.
5. STRENGTHENS YOUR BONE DENSITY
Having more minerals such as calcium in your body makes your bones stronger and unable to break easily. Alternatively, skipping rope can also produce the same results.
Skipping rope makes your bones stronger. Bone density measures the strength of your bones. The more the density, the less likely your bones are to break.
A higher bone density also reduces risks for osteoporosis later in life, especially in girls and women.
According to a 2017 study in Public Library of Science, those engaged in rope skipping recorded higher bone density than those who did not.
This study involved girls aged 14- 15 participating in weekly rope jumping.
6. BETTER BLOOD CIRCULATION
Since skipping rope increases your heart rate, it is also important to make blood circulation in your body efficient.
The exercise ensures that everything in your body runs fast enough to keep up with energy demand. This means improving your blood circulation.
7. GETS RID OF BULKY ARMS
With the numerous swinging of the rope during rope skipping, you work your arm muscles, leading to fat burn of the excess fat that hangs under them.
8. HELPS IN FLUSHING TOXIC MATERIALS
During rope jumping, you end up sweating a lot due to the intense work that your body is doing. This sweating will facilitate the removal of toxins from your bloodstream. Sweat it all out!
IS SKIPPING ROPE BETTER THAN RUNNING?
Both ropes skipping and running are great forms of cardio exercises. Instead of finding out which one is better, you should try and alternate them in your daily workouts.
While running has its fair share of health and physique advantages, rope skipping also shares the same benefits. They both share general goals.
SIDE EFFECTS OF SKIPPING ROPE YOU SHOULD KNOW
CAN WORSEN BONE PROBLEMS
As it is, during rope skipping, your knees and tarsals, among others are under a lot of pressure. If you initially had these problems, skipping rope will cause more damage because you will be straining the injury.
INCREASE RISK FOR HEART-RELATED PROBLEMS
Similarly, if you have heart-related problems, engaging in a rope skipping sessions may put you at more risks.
Skipping rope requires a lot of pressure on your heart and the entire cardiovascular system. This may not be well with you if you initially report of cardio problems.
NOT SAFE FOR OTHER SPECIAL GROUPS
Among the side effects of skipping rope in females include increasing your periods and abortion risk on women at various pregnancy stages.
Skipping rope during your periods may increase it. Additionally, skipping rope can cause abortion if done with women in their late pregnancy stages.
CAUSE SPRAINS IN THE LEG
Since the legs are the main receptors of the pressure involved in skipping rope, they are also at risks of getting the most side effects of skipping rope. During landing on the ground while skipping, you might end up causing sprains.
INCREASE PHYSICAL INJURIES
You may lock your knees or toes with the rope during skipping, ending up on the ground, which can cause other internal injuries.
CAN LEAD TO COMPLEX MENISCUS TEARS
Over time, when skipping, you may end up putting more pressure on one foot, which becomes painful as you continue. You will find skipping on the alternating foot less painful. A repetition of this may cause meniscus tears in the knees.
INCREASES RISKS TO PEOPLE WITH CHRONIC DISEASE
If you have chronic conditions such as asthma, skipping rope will only risk attacks. This is because of the pressure put on your cardiovascular system.
BOTTOMLINE
Skipping rope is a good cardio exercise. You should consider including it in your daily routines. However, when it comes to side effects of skipping rope, be careful not to go for higher heights if you are a beginner. This can cause injuries.
