Go to your nearest sports store and get a rope to start jumping rope. Learn more about what are the benefits o jumping rope.
Although you probably do not want a light rope from the toy department for a workout, it will work if that’s all you have. Make sure the rope fits you comfortably. Most jumping ropes range from 8 to 10 feet long. You can cut it to adjust it, but you can no longer do it once you cut it. To adjust, stand in the middle of the rope and hold the handles comfortably at waist height.
Choose a nice, flat surface to jump on as an exercise mat or concrete floor. Something that gives a little will be more comfortable, but if you choose a grass or dirt surface, make sure there is nothing in the way like rocks, sticks, grass that is very long, that kind of thing.
Jumping rope improves your coordination by getting you to focus on your feet. Whether you pay attention to them or not, your brain knows what your feet are doing. Training for one of these warrior-style obstacle courses? The more tricks you do with the skipping rope, the more conscious and coordinated you need to be.
Reduces foot and ankle injuries
Jumping rope is beneficial for those who are active in other sports. Many basketball, tennis, football, and other sports often get foot and ankle injuries from running and then stopping quickly and turning. Jumping rope increases the strength around the ankle joint and the foot, reducing the chance of injury in these areas. Jumping rope teaches players to stay on their feet instead of flatfooted or heels. And since you’re on your toes all the time jumping rope, you’ll find that keeping your toes still when you play tennis becomes more effortless and a natural thing to do.
Burns big calories
Compared to jogging for 30 minutes, skipping rope burns more calories. Jumping ropes can burn up to 1300 calories per hour of vigorous activity, with about 0.1 calories consumed per jump. Ten minutes of skipping rope can be the same as running an eight-minute mile.
Improves bone density
The best exercise to improve bone density is to jump up and down. Jumping is great if your legs are strong enough to begin with. (If you have a history of fractures or a family history of osteoporosis, check with a doctor before jumping.) You probably do not need to do much either.
Improves cardiovascular health
Jumping ropes is highly recommended for aerobic conditioning. To increase heart and lung health, do it three to five times a week for 12 to 20 minutes at a time.
Improved breathing efficiency
In addition to improved heart health and endurance, skipping ropes also improve your breath and is very useful when doing other activities because you do not get as breathless after running down the course or swimming laps in the pool.
Make yourself smarter
Believe it or not, jumping rope can make you smarter. According to the Jump Rope Institute, jumping helps develop the left and right hemispheres of the brain, which further improves spatial awareness, improves reading skills, increases memory, and makes you more mentally awake. Jumping on the ankles requires the body and mind to make neural muscular adjustments to imbalances created by continuous jumping. As a result, jumping improves dynamic balance and coordination, reflexes, bone density, and muscular endurance.