Skipping ropes used to be one of our favorite childhood games. Isn’t it? It is true that skipping is not a recent trendy workout. It has been there since so many years ago. However, as we grew up, we stopped skipping ropes. But did you know? Skipping ropes can benefit your health in so many amazing ways? If no, then you need to read this article to discover some of the amazing health benefits of skipping ropes. Apart from this, we will also tell you how much you should skip a day.
Amazing Health Benefits of Skipping Ropes:
It Improves Your Heart Rate:
One of the finest health benefits of skipping rope is its benefit for your heart. Skipping rope is considered to be one of the best means of cardio exercise and it contributes to your good heart health. It actually improves the heart rate.
According to a study it was found that skipping rope is one of the best cardio exercises and can whip you into shape in just a few minutes per day of skipping. (1) In this study, participants skipped rope for 6 weeks and for 10 minutes every day. It was then found that the participants showed the same levels of improvement in their heart health as those people who jogged for about 30 minutes each day. So, it was found that skipping rope is more efficient than jogging and it makes you achieve the same results in a less time.
It Helps In Weight Loss:
There is another amazing health benefit of skipping rope. It helps in weight loss. By skipping rope for at least 30 minutes you can burn around 300 calories, and this would help in losing at least 1 pound in a weak. However, you need to skip rope for 30 minutes continuously every day and must also cut out 400 calories from your meal or diet. So, skipping helps you in weight loss and it is even safer than running or jogging.
It Tones Muscles In The Upper And Lower Body:
One more amazing health benefit of skipping rope is that it tones your muscles in the upper as well as the lower body. After the first day of skipping, you may feel some soreness in legs; and this happens because the leg muscles have remained inactive for a longer period of time. You need to provide them at least 2 days so as to recuperate, and as you continue this skipping regime, it will soon result in more conditioned and stronger muscles.
Bone Density Is Improved By Skipping Ropes:
There is also a tremendous bone health benefit of skipping ropes. As we age, there is a decrease in the bone mass or the bone density and there occurs bone loss in women quite rapidly after their menopause. By skipping rope the bone is stimulated at its best in the femoral neck and it helps in strengthening it.
NOTE. If you are already suffering from the condition of osteoporosis, you must avoid skipping as this could really worsen the condition.
Skipping Ropes Helps In Attaining Balance, Coordination And Agility:
Another amazing health benefit of skipping rope is it helps in attaining balance, coordination as well as agility. It actually helps in improving the functional movements such as balance, footwork and agility.
Skin Health Benefits of Skipping Ropes:
Everyone loves to have fine and beautiful skin; and exercise is one of the finest means to have beautiful skin. Skipping is one of the simplest ways that ensures you workout at least 15 minutes regularly and this helps in increasing the circulation of blood in your body and thus offers nutrients to your skin and also flushes out the harmful toxins. You can notice the glow in your skin soon when you continue skipping ropes for few weeks.
It Is A Full Body Workout:
It can be rightly said that skipping rope is a full body workout as by skipping you are utilizing all the body parts practically. Your shoulders and arms are in motion on a constant basis, the lower body is bouncing persistently, and the abdominal area is also involved while skipping rope. Moreover skipping even aids in maintaining the body posture by keeping a check on your slumped shoulders.
You can try and add some variations to the skipping rope exercise, such as skipping on one leg, running while skipping, jumping higher, folding arms as you skip, and so on. These types of variations can actually be challenging, but they offer you a fun objective.
How Much Should You Skip A Day?
Now that we are aware about some of the amazing health benefits of skipping rope, it might have now entertained you enough to start skipping a rope to take the wonderful benefits out of it. However, “how much should you skip a day?” This is the question that needs to be answered!
Well, you must skip rope for at least 20 minutes in a day. However, in case you are a beginner, you can skip rope for about 10 minutes in a day and that will be sufficient. You can burn more than 200 calories by doing 2 sessions of 10 minutes each every day.
In order to add power to the skipping exercise, skip rope as fast as possible. Do it for 30 seconds to 60 seconds and then rest for 1-2 minutes and again skip rope.
So, skipping is an excellent work-out; however one must remain really careful while doing it, especially in terms of the surface and also the footwear. You must skip rope on a soft surface so as to avoid any type of injury. It is also essential to note that if you have knee problems you should avoid skipping rope. Moreover, if you have more body weight, you must do small sets of skipping and not the long ones so as to avoid any type of health issues. It is always better to consult with your healthcare provider before beginning to skip rope, if you have any health problem.