I describe rope skipping or jump rope as the best cardio exercise in terms of time, space and cost-effectiveness. For a price as low as a tenner and a 15 minutes swing on a spot without leaving your front door, you would shed about the same amount of calories as the fella doing a 2-mile dash roundabout town.
So, what are the key benefits of jump rope? Listed not in any particular hierarchy, because depending on why you are picking up a jump rope, you may find certain benefit more important than others.
1. Burns Major Calories:
Skipping rope or jump rope is a major cardiovascular (or cardio) exercises like jogging or bike riding. According to the study by science daily (Jump rope), Jump rope is an aerobic exercise that can achieve a “burn rate” of up to 1300 calories per hour of vigorous activity, with about 0.1 calories consumed per jump, to put it in context, a 10 minute jump rope session is equivalent to the 8-minute mile run.
The key advantages of jump rope over other cardiovascular exercises lie in the variation of skill level and tricks that can be incorporated to make it extremely fun while at the same time achieving the primary goal of burning calories.
2. Triggers the “Afterburn Effect”:
Jump rope is a major EPOC Triggers (Excess post-exercise oxygen consumption) or “afterburn”. After a workout, we continue to burn calories even in our resting state, this process is particularly pronounced after an exercise or intense activities due to elevation of body metabolism. EPOC helps the body to return to pre-work out state or recover from the workout, in the process continue to burn even more calories in addition to the calories burned during the workout. EPOC is accompanied by an elevated consumption of fuel. In response to exercise, fat stores are broken down and free fatty acids (FFA) are released into the bloodstream. In recovery, the direct oxidation of free fatty acids as fuel and the energy consuming re-conversion of FFAs back into fat stores both take place.
3. Improve balance and coordination:
jump is a motor skill that is easy to pick up but that has vast advantages, one of which include coordination. Jump rope or skipping involves hand-feet coordination and timing that allows the rope to spin past over the head and under the feet, acquiring or mastering this skill enables or enhances one’s coordination as it uses multiple group of muscles almost simultaneously or in a repetitive pattern. Repetitive jumping generally results in the development of lower limb muscles which can contract at short intervals and react.
4. It is a lower impact activity;
Compared to jogging, Skipping when done properly even though appears to have a direct impact on the joints i.e hip, knees and ankle, it actually has a lower impact on those joints compared to other cardiovascular activities such as jogging and considering the number of calories you will burn for the same amount of time, the impact on the joints is relatively lower.
5. Improves bone density:
Like the muscle, the bone is living tissue, it responds to exercise. As part of the normal ageing process, however, we reach maximum peak bone density between the 2nd to the 3rd decade of life, studies show that exercise generally improve this maximum peak bone density in male and female. Jump rope uses the full musculoskeletal system simultaneously, unlike other activities that concentrate on a specific area of the body, this makes jump rope the ideal exercise of increasing the whole-body bone density at the same time.
6. Improves mental acuity:
Turns out that jump rope is both physical and mental exercise, i.e it is not just a motor activity, it Is also a cognitive related activity. The coordination required for acquiring the simple and sometimes complex and intricate tricks are more than just the physical aspect, it is a cognitive function that can be improved and sharpened with consistency.