Updated 08 September 2020

The benefits of skipping your way through your exercise routine

Use a skipping rope to attain a fitter, more coordinated body.

  • You can burn 25% more calories with a skipping rope than with jogging
  • Skipping is also beneficial for the heart and strengthens muscles
  • If you're recovering from any injuries, consult a professional before incorporating it into your workout

Skipping isn't just for lazy childhood days or boxers; it can be a very beneficial addition to any exercise routine.

From burning calories to increasing heart rate to building muscle, it's a low-cost tool that many athletes use to improve their game.

Here are a few of the benefits of jumping rope.

READ | Being a copy-cat might make it easier to achieve fitness goals 

Travels easily

Lightweight and compact, it's pretty easy to throw into your suitcase. 

Just don't whip it out at the airport.

Good for your heart

Any exercise is beneficial to your heart, and skipping compacts a whole lot of exercise into a small amount of time.

According to a 2013 study from Harvard, 10 minutes of skipping is as beneficial for cardiovascular health as 30 minutes of jogging.

This is perfect for people with a tight schedule.

READ MORE | Video games may sabotage fitness among college students 

Burns calories

According to Calories Burned HQ, jumping rope can help you burn 15 to 20 calories a minute, which is 25% more than running.

This makes skipping an effective tool to include in your weight loss journey. It's also a type of interval training exercise proven to effectively target subcutaneous and abdominal body fat, according to a recent study. 

Strengthens muscles

Skipping tones upper and lower body muscles – especially calves and shoulders – and helps strengthen your core.

It is also good for sculpting your abs, if that's the look you're aiming for.

Improves coordination

Besides the physical benefits of this high-intensity workout, jumping rope also helps your brain to improve coordination.

In a study, children who play soccer started incorporating jumping rope into their practices and found that their motor coordination and balance were considerably improved.

If it's been too long since you skipped, remember to take it slowly and jump low at the start to prevent getting tangled in the rope and falling flat on your face.

READ | A lifetime of fitness helps women's muscles in old age 

What you should know

Before you start skipping your way to a healthier life, here are some things to consider: 

  • When you buy a rope, it's important that it's not too light. A light rope won't give you the momentum you need.
  • Also don't opt to go barefoot on this one. Wear trainers that fit well and offer enough support for jumping. Ensure you practise in a space where you won't be hitting anything or anyone.
  • Avoid grass and concrete surfaces. It's easy to twist your ankle when the surface offers insufficient resistance. Wooden floors offer the best bounce, or you can opt for an exercise impact mat.
  • Remember to stretch and spend time cooling down to prevent injury.
  • If you have any knee, hip or ankle injuries or issues, skipping might not be best for you. Consult a doctor or physiotherapist before incorporating it into your exercise routine.

READ | Coronavirus lockdown | Stay fit at home: best workout tips that are not too technical

Image credit: Pixabay


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