Skipping Jump Rope USI UNIVERSAL Weighted

Description

Jumping rope is one of the most underrated types of exercise — and it may even be more effective than other forms of cardio.

American Association for Health, Physical Education,and Recreation found that college men who spent 10 minutes of jumping rope daily for six weeks improved their cardiovascular fitness just as much as college men who spent 30 minutes of jogging for the same time period.

Plus, jumping rope burns lots of calories, strengthens coordination and bone density, and can reduce your risk of injuries and heart disease. Here are 5 science-backed benefits of jumping rope:

1. Burns calories

Jumping rope can burn 200 to 300 calories in 15 minutes. That may be more than other continuous cardio exercises, like running or bike riding.

Since most of your major muscle groups are working when you jump rope, 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 jump rope 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

Jumping rope 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, he feet must jump in time with the wrists rotating in order to create a continuous jumping motion.”

Jumping rope helped improve motor coordination among autistic children, who often struggle with balance and coordination.

3. Reduces injury risk

With your improved coordination from jumping rope, you’ll be less likely to get hurt either during exercise or in day-to-day activities.

Jumping rope forces you to coordinate your upper and lower body movements so you are more agile and your body awareness is improved tremendously, his makes you less injury-prone.

4. Improves heart health

Since jumping rope gets your heart pumping, it’s great for your cardiovascular system and heart health. For example, jump roping 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.

5. Strengthens bone density

Jumping rope 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.

“Jumping rope builds bone density through impact training,”When we train with the ct 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 denser.