Jumping rope is not only for children – but it is also a great full-body exercise for adults. Learn more about the benefits and how many calories you can burn with jumping ropes.
Jumping ropes will improve your fitness and muscle strength and help burn calories to support weight loss. Since all you need are a pair of training shoes and a skipping rope, many people drop their regular cardio training for this fun exercise. Maybe you’re wondering if you should too.
Benefits of jumping ropes
Jump ropes are excellent for improving your cardiorespiratory condition.
Jumping ropes requires more blood and oxygen to be pumped to working muscles, which increases the heart rate and respiration rate to meet the increased need. Over time, rope jumping can strengthen your heart and improve lung capacity, allowing you to exercise longer.
Strengthens the muscles
If you are looking for an effective whole-body workout, try jumping rope.
Jumping ropes can help improve muscle strength and muscular endurance, allowing your muscles to train longer and increase explosive power for fast, sudden movements that are common in sports.
Builds stronger bones
Jump rope is a high-impact exercise that healthily stresses the legs to make them stronger.
When a person jumps, the body responds to the temporary load on bones caused by the reaction forces of the ground by rebuilding them more robust and denser.
A 22-week study involving Olympic swimmers observed a significant increase in bone mineral density in the lower back and femoral neck (part of the femur) after participating for 20 minutes with skipping rope and full-body vibrations twice a week.
Can improve your coordination and balance
Adding the skipping rope to your workout routine can be a great way to improve your balance and coordination.
Learning to jump rope involves coordinating your arms, legs, and upper body while maintaining a constant rhythm. Furthermore, you must have the right balance to keep the center of gravity and repeatedly let your feet slide off the ground.
Fortunately, you decide how fast you jump and rotate the rope, which means you can slowly build your coordination and balance.
It is fun
Jumping rope can be a fun but very effective exercise that can bring joy back to your training routine. Also, you can change your jumping routine to add novelty and difficulty as you get better at it.
In fact, the more you enjoy your workout, the more likely you are to stick to it in the long run.
How many calories can jumping ropes burn?
How many calories you can burn jumping ropes depend on the movement’s duration, the intensity, and a person’s weight.
For example, a person weighing 200 pounds (91 kg) can quickly burn 362 calories from 20 minutes of jumping rope, or 241 calories when jumping slowly.
Therefore, adding skipping rope to your daily routine can help achieve a calorie deficit necessary for weight loss.