There are so many ways to stay active and healthy. Some people prefer to run, others hit the gym regularly after work, while there are some who would rather invest their time in a calmer way of exercising and indulge in yoga. But there is also a form of exercising and training that has recently become very popular among both professional athletes and people who just want to stay healthy and fit all year long. And this exercise is called jump rope.
Jump rope has been around for ages and has been a form of play, training, and so much more. In this article, we’ll explore this amazing method of training in more detail, see where it originates from, look at all the benefits it offers, and suggest ways to make the most of it.
If you still haven’t bought a jump rope, maybe it’s time for a change. And let’s see all the reasons why.
Where does the jump rope come from?
There’s nothing innovative about the jump rope as it has been around for centuries fulfilling different purposes. Sure, the materials that it’s made from, its functions and features may have changed over the years but its purpose remains constant. Some believe that the sport originates from Egypt and was used predominantly by skilled sportsmen to jump over vines. However, other stories reveal that the sport actually comes from China. It is believed that the people who created the ropes in China participated in a game called Hundred Rope Jumping during their New Year’s celebrations. However, it must be noted that the Chinese rope was much different from what we see in stores today.
Regardless of the actual history of jump rope, one thing is certain – Europe loved it. People in Europe started following the example by jump roping. There is evidence that the jump rope was already spread across the continent in 1600. From 1800 onwards, the jump rope became a suggested form of exercise for the governess and her pupils.
But what’s so special about the jump rope and what are the benefits of this sport or form of exercise?
The advantages of the jump rope
As you’re likely aware, getting lean doesn’t have to involve hours spent in the gym. Although working out in a gym environment does have its unique benefits, there are a lot of amazing results that you can achieve simply by jump roping regularly during the week. There’s no need to run miles on the treadmill, sweating like crazy, and take part in fitness classes. This simple piece of equipment can offer this and a lot more.
A better cognitive function
Do you want to be able to pay attention better and stay concentrated when working or participating in different activities? Maybe you’ve been wishing that your memory would allow you to store more information for longer? How about improving your perception, your decision making and problem-solving skills? All of the mentioned above could significantly improve your life in general and are all classified as cognitive functions. And guess what – jumping rope can help you develop your cognitive skills and benefit from all of the mentioned above.
The up and down movements while jumping over the rope can support your brain to learn new motor patterns and therefore give a boost to the communication between your brain and nervous system, but also other involved parts of the body such as the leg muscles and wrists.
A boost in your coordination
Next up, exercising with your jump rope can establish better coordination between your hands, feet, and eyes as they are all expected to stay concentrated and aware while jumping. You are subconsciously keeping track of how your feet are moving while jumping to protect yourself and avoid tripping and falling. There are a ton of variations that you can try with the rope to take this to the next level. There are even official games that you can play with others and jump over two ropes at the same time for the more advanced jumpers. There are literally no limits, only your imagination.
A great calorie burner
That’s right, the jump rope can help you lose weight and burn a lot of calories. In fact, studies reveal that you can burn more than 1,000 calories for every hour you jump rope. The exercise is classified as one of the best and most efficient exercising methods when your objective is to quickly burn calories. It is a great cardio training that can be done anywhere – at the comfort of your house, outside in the park, in the gym, and even in the office during your lunch break. The jump rope is also a great tool for HIIT training and can become an invariable part of your cardio workout.
The instrument is a great high-intensity tool and can successfully be added to any workout routine to boost the energy levels and therefore burn more calories quicker.
Protects your feet and ankles
One of the greatest struggles most athletes experience is a pain in the zone of the ankles and the feet. And this doesn’t necessarily result from too much exercise. Sometimes, the way we exercise is not entirely correct. This could be influenced by poor body posture, the wrong choice of shoes, improper eating habits, and a lot more. The good news is that the jump rope does offer a solution. Jumping over a rope strengthens the lower leg and calf muscles, making it more difficult for them to suffer from injuries. The body balance gained is also an important factor for avoiding future traumas as you become more aware of your body.
Stronger bones and improved bone density
Bone density is another immensely important factor for a person’s health. The less-dense your bones are, the easier it will be for them to break is exposed to pressure or while exercising. It’s also important to note that bone density is not constant in time and does change depending on the age of the individual, their lifestyle, and other factors.
Interestingly, exercising with a jump rope can help you stability your bones and boost their density, especially if done regularly. In addition, not only will your bones be stronger but your muscles will improve in flexibility. However, keep in mind that if you’re suffering from joint and knee pain, jumping rope is not advisable. In this case, it is best to speak to a professional and get expert advice on how to proceed with your jump rope training.
Engages your muscles
We’ve already mentioned this earlier on in the article but it deserves its own section. Jump rope is great at engaging your muscles and making them work harder, therefore developing and becoming stronger. It involves your quadriceps, hamstrings, glutes, abdominals, forearms, deltoids, gastrocnemius, and more. In other words, you can think of jumping rope as an exercise that truly trains the whole body. The best part is that it does so without using any additional weights that can cause problems in the long-term if your body is not ready for them.
How often should you jump rope?
The answer to this question will not be the same for everyone. The number of times that you should aim to jump rope during the week will depend on a lot of factors. Some of them may include your weight, age, lifestyle, but most importantly – goal. Ideally, if you are after the regular burn of calories and want to become lean, you should strive to train with your jump rope about 3-4 times per week.
Choose the jumping surface carefully, especially if you are planning longer durations of the exercise in order to keep your feet protected. Watch how your body is reacting and adjusting and make changes where necessary. It may be ideal to start off with 2 times a week and gradually increase the frequency and length of the exercises to help your body get used to the changes.
The right jump rope for you
Now that we’ve explored the beautiful world of the jump rope you’re probably thinking of buying one and setting the start of something new. We can help out by supporting you with a professional speed jump rope set that will provide you with all you need. The set comes with a jump rope with ropes of 2 mm and 3 mm, a spare screw kit, a travel bag, and a workout guide. It is a perfect tool for cross fit, cardio, and fitness training.
We hope that we’ve helped you get a better understanding of all that the jump rope has to offer. If you still haven’t made it part of your life, now is the perfect time to start!