What are the Health Benefits of Jumping Rope?

Adjustable jump rope exercise is a fun form of exercise that you probably remember fondly of doing as a child, but, like most of us, you likely forgot about as an adult. But jump rope workout isn’t just for kids—it’s a great workout that you can do at any age. Not only that, this versatile and effective form of exercise also offers tons of health benefits for everyone. In the following article, I will introduce you to 10 science-backed health benefits of adjustable jump rope exercise. If you want to know, please continue reading!

1. Burns calories
Adjustable jump rope exercise can burn 200 to 300 calories in 15 minutes. That is more than some other continuous cardio exercises. It burns more calories than any steady state cardio—from rowing or jogging to cycling and swimming. Since most of your major muscle groups are working when you use an adjustable jump rope for exercise, the exercise is considered thermogenic—it creates a lot of heat in the body. Your body needs to burn more fuel to produce this energy, so it burns lots of calories. You will notice quickly that if you use the adjustable jump rope for exercise for two minutes straight as a beginner, it will heavily challenge your cardiovascular capabilities. Your heart rate will rise immediately and have to maintain the amount of energy produced for the muscles. This increases caloric burn as well as challenges the body's different energy systems.

2. Improves coordination
Adjustable jump rope exercise requires top-notch coordination, especially as you advance to more skilled moves, such as quickly swinging the rope twice within each jump. Jump rope improves coordination by requiring several body parts to communicate in order to complete one movement. The feet must jump in time with the wrists rotating in order to create a continuous jumping motion. For example, a 2017 study found that adjustable jump rope exercise helped improve motor coordination among autistic children, who often struggle with balance and coordination. Another 2015 study found that pre-teen soccer players who used adjustable jump rope for exercise exhibited better motor skills after eight weeks than those who just did soccer drills.

3. Reduces injury risk
With your improved coordination from adjustable jump rope exercise, you'll be less likely to get hurt either during exercise or in day-to-day activities. Adjustable jump rope exercise forces you to coordinate your upper and lower body movements so you are more agile and your body awareness is improved tremendously. This makes you less injury prone.

4. Improves heart health
Since adjustable jump rope exercise gets your heart pumping, it's great for your cardiovascular system and heart health. For example, jump rope workout can increase your V02 Max, the measure of the maximum amount of oxygen a person can utilize during exercise. The higher someone's VO2 max, the more cardiovascular endurance they have. A 2019 study of college-aged men found that those who did two daily sessions of adjustable jump rope per day for 12 weeks improved their V02 max and functional movement compared with those who did their fitness routines as usual. Adjustable jump rope exercise is also beneficial for people who are already at risk for cardiovascular disease. A 2018 study found that a 12-week adjustable jump rope exercise regimen reduced cardiovascular disease risk factors in teen girls who had prehypertension, or borderline high blood pressure. At the end of the study, the girls who used the adjustable jump rope for exercise had lower overall body fat, less body fat on the abdomen, and a better pulse rate—all of which can contribute to heart health.

5. Strengthens bone density
Adjustable jump rope exercise can make your bones stronger. Bone density measures the strength of your bones—if you have more minerals, like calcium, in your bones, they are less fragile and less likely to break. A higher bone density can also reduce risk for osteoporosis later in life, particularly for girls and women. A 2017 study found that girls aged 11 to 14 who participated in weekly adjustable jump rope exercise had higher bone density than those who did not adjustable jump rope exercise. In 2019, the Korean Society for Bone and Mineral Research also recommended that people use adjustable jump rope for exercise for 10 minutes a day to improve bone strength. Adjustable jump rope exercise builds bone density through impact training. When we train with impact we are stressing the bone more aggressively than most forms of training. The body responds to this stress by remodeling the bone to become stronger and more dense. According to the International Osteoporosis Foundation, adjustable jump rope exercise can be beneficial for people with weak bones, but you should talk to your doctor before starting this exercise.

6. Increases agility
Adjustable jump rope exercise helps keep you agile as you have to quickly jump up and down and adjust your body to the rope's swinging. A 2020 study followed seniors doing agility-based training, which was at least as effective as traditional strength and balance training in affecting physical performance, especially lower body explosive strength. The agility work included numerous jumping exercises, similar to jumping rope. The benefits of increased agility extend beyond your workouts. When you're more agile, you're better able to maintain good posture and alignment in your body. Plus, quick reflexes and the ability to change direction and movement quickly is incredibly helpful to help stave off injury.

7. Diversifies workout routine
Besides boredom and lack of motivation, when you stick to the same workout routine your body gets used to things and stops working as hard. By diversifying your workout, you keep your body guessing and reap more physical benefits. Adjustable jump rope exercise offers a great way to mix things up. A 2014 study found that participants who followed a diverse workout routine of resistance training, sprint intervals, endurance exercise like adjustable jump rope exercise, and ate whey protein lost more weight, lost more fat mass, and gained more lean body mass than those who followed a resistance-only strength training or only consumed the protein. Adjustable jump rope exercise offers the full range of exercise perks—from cardio to strength benefits—in just one move. It also keeps your muscles guessing and working in new, different ways.

8. Offers a full-body workout
Beyond the cardio benefits, skipping rope is a great strengthening exercise that works your entire body. While you're jumping, you're strengthening muscles in your lower body, like your calves, glutes, and quads. But you're also engaging your core, shoulders, and arms at the same time. It takes a lot of effort, from head to toe, to stay stabilized as you do adjustable jump rope exercise. Adjustable jump rope exercise gives you a full-body workout with just one piece of equipment and one move. Plus, in addition to the physical effects of working your muscles and boosting your endurance, there are great mental benefits to adjustable jump rope exercise.

9. Reduces stress
According to a 2021 study, adjustable jump rope exercise significantly reduced anxiety levels in participants. Exercise imitates the effects of stress, like the flight-or-fight response, and helps your body practice working through those effects. This can help protect your body from harmful effects of stress in the future. Further, after just a few minutes of adjustable jump rope exercise, you can find yourself in the zone. There's a meditative effect to the exercise, when you forget the stresses of your day and are just focused on the movement. Exercise helps you shed your daily tensions, and you may find that this singular focus and the resulting energy and optimism helps you stay calm, clear, and focused in everything you do.

10. Boosts mood
You may not have used the adjustable jump rope since you were a kid, but the health and mood benefits apply at any age. Put simply: it's fun! Exercise releases endorphins, which boost your mood.

As you can see, here are 10 health benefits of jumping rope, but there are far more. If you have an idea of buying an adjustable jump rope after reading this article, I recommend you to buy it on armadadeals. This product in our website is of excellent quality and low price, and I think you will like it!