6 Incredible Benefits of Jumping Rope

· January 26, 2017
Jumping rope is not just fun, it's an effective way to stay in shape and increase both lung capacity and physical resistance

Talking about jumping rope might bring up memories of your childhood. But, the truth is that it is one of the most complete cardiovascular exercises you can practice.

This easy activity may looks like a child’s toy, but jumping rope keeps us in good condition and increases your physical resistance considerably.

And, it makes a great additional exercise for sports and exercise routines.

The best part is that you don’t need a home gym. There are no machines or other tools needed for good results.

All you need is a rope and both the desire to move and have fun.

Jumping rope, a cardiovascular exercise.

Cardiovascular exercises are very important for staying in shape. Jumping rope increases your heart rate. This is the same as when we walk, run, go up and down stairs, or ride bikes.

This type of exercise allows your body to use oxygen efficiently. The end result is your heart, lungs, and circulatory system are strengthened.

Coordination and movement

If you jumped rope when you were a child, you should remember that this exercise uses both coordination and movement.

  • To start, you should practice the arm and feet movements separately.
  • Start with the rope in one hand and your two feet together.
  • Move the rope at a constant speed and jump when it gets close to your feet.

6 benefits of jumping rope you may not have known


Besides being simple and economical, jumping rope gives us a lot of benefits. Let’s take a look at what they are.

1. Tone your muscles

When you jump rope, you work all of the muscles in your body. This workout uses your upper, core, and lower body muscles.

You use your biceps and triceps to keep the rope moving. The constant motion tones and strengthens these muscles.

At the same time, you use your abdominal muscles to jump.

This workout also works your legs. The coordinated movement of your legs generates muscle tension. This tension tones and builds your quadriceps, glutes, hamstrings, and calves. 

2. Increase your blood flow


The movement that we use when we jump rope directly helps our circulatory system.

Your heart works harder to pump blood to every part of your body. It also makes your blood circulate through all of your arteries. This reduces the risk of having a heart attack.

3. Increase your lung capacity

When you jump rope, your lungs get a larger amount of air. This can be helpful for some respiratory problems.

At the same time, we increase our physical resistance. This means we can exercise longer without getting tired.

4. Burn calories


Jumping rope for 30 minutes burns around 400 calories. This includes fats stored all over your body. If you are trying to lose weight, this exercise is a great activity to do just that.

5. Get rid of toxins

When we jump rope, we get rid of toxins that are stored all around our bodies. This is done primarily through our sweat. This allows our cells to regenerate and operate at full capacity.

6. Reduces stress and increases your mental activity

Even though is hasn’t been scientifically tested, some say that the coordination you need to jump rope makes new neural connections.

Also, jumping rope encourages our body to produce endorphins. These hormones help us to relax and reduce stress and worrying.

This gives you a positive mindset. With this outlook, you increase the possibility of having a better quality of life.

Some advice about jumping rope


Even though jumping rope is an easy exercise, you should be careful. It’s a good idea to take precautions to prevent unnecessary joint impact.

When you start, it is recommended that you warm-up. Start with some slow, smooth jumps over a short period of time. When you warm-up you can do faster jumps over a long period of time.

If you aren’t in shape, it’s perfectly normal to feel tired at the beginning. The best thing to do is to slowly increase the amount of time you keep jumping. This way you are sure to keep improving your resistance.

Another recommendation is to combine jump rope with a low-intensity workout. Some examples are aerobics and lifting light weights. This allows you to jump for longer periods of time.

Certainly, this exercise is one of the best that you can do. You can even make it a normal part of your routine if you already have one.

Jumping rope gives us excellent benefits. Because of this, it has become one of the preferred exercises of fitness lovers and sports players.