After swimming, the exercise which is considered to be full fitness by many trainers and fitness specialists is none other than a jump rope! Jumping rope targets on all of your body muscles especially your abdomen, lower back muscles, thighs, and calves. It also strengthens the muscles of the feet and knees, working your core to the full, improving your performance and respiratory system. Your muscles gain strength and your metabolism are increased.
Here are a few benefits of jump rope and the times when you should not do it.
Advantages of jump rope:
- Jump rope is considered to be one of the best cardio and high-intensity training workout.
- Jumping rope burns calories at a faster rate than many exercises even running! Doing 3 jump rope sets of 10 minutes approximately burns 480 calories in half an hour. Now that’s a high rate!
- Jumping rope helps you in muscle coordination because your feet are balanced constantly, making you quick and your mind focused for a long time. That’s why most of the athletes keep jump rope as a constant workout in their training sessions.
- The impacts of skipping rope increase bone density and they aren’t as hard as running because the impact of each jump is absorbed by both legs not just each leg at a time.
- It is one of the most inexpensive forms of exercise and can easily be performed indoors without demanding too much space.
- It is a full body workout, toning your muscles and developing your thighs, shins, calves, abs, biceps, and triceps.
- Jump rope boosts cardiovascular health as it improves the rate of heartbeat. It is advantageous for blood pressure patients.
- It can be done by anybody from children, to adults as beginners and professional athletes.
- All it requires is a jump rope, so this makes it very handy, easily fitting in your purses or even small handbags. So even when you are traveling you will never have to miss your workout. Just find an open place or a room, take out your rope and start jumping!
- Jump rope should be avoided by women during their menstrual cycle as it may cause disturbances and pregnancy so as not to cause a miscarriage.
- People suffering from chronic diseases like heart problems, asthma and joint and knee pains, backache should avoid jump rope.
- If your jumping form is not correct, it can cause severe damage to your joints like ankles and knees.
- Go easy on yourself if you are a beginner. Otherwise, it can cause extremely sore muscles at very least and may get you seriously injured if not done properly.