Odds are you loved jumping rope as a kid, but haven’t picked up a jump rope since your elementary school days. Turns out, your younger self knew a thing or two about fitness – jumping rope is excellent for your heart and can help you increase your endurance.
You may have noticed that more and more gym and fitness classes have added an adjustable jump rope to their arsenal of methods. This is no surprise, since a person of just about any age can improve their cardiovascular system, coordination and endurance with a custom jump rope. While school-aged children are still encouraged to get out there and jump rope, so are adults now.
There are four basic pillars of fitness that adults should add to their regular routine: cardiovascular performance, endurance, flexibility and strength. Jumping rope and mute sports equipment can help with the first two (cardiovascular health and increased endurance). If you take it upon yourself to find additional workouts to factor in flexibility and strength training, you have a well-rounded routine.
Why is jumping rope so great for your heart? It moves your entire body and can be pretty vigorous, depending on how much you push yourself. When you jump, you have the ability to increase your heart rate up to 3x faster than if you were to do another type of workout. There’s also practically no way to take a shortcut when jumping rope – you have to throw the rope over and under you; you have to jump over it. By doing this, you engage practically every muscle in your body.
Jumping rope brings your heart rate up fast and keeps it up throughout your workout. You can get a great cardiovascular workout in a short amount of time, which is excellent news for people who don’t love to workout or who never seem to have enough time to cram in a full gym session. In just 10 minutes a day, you can fulfill a fantastic workout. To get even more out of your adjustable jump rope, aim for a session of 20 minutes to half an hour. Nix that pricey gym membership (that you never use anyway) and look for jump ropes for sale.
When it comes to muscle endurance, it’s important to note that jumping rope won’t build strength (which is why you need a separate strengthening workout), but it will help to keep you toned and shape up your muscles. This is particularly helpful for women who want to tone without adding bulk. Jumping rope is an excellent workout for your legs, shoulders and triceps, as well as your core. Every time you jump and land, you have to contract your core muscles.
It’s important to keep in mind that jumping rope can be a very strenuous workout, even if you’re only going at it for 10 minutes or so. If you’re not used to working out, you may want to speak with your doctor before starting a new, intense workout regime. It’s also important to note that jumping rope is a high-impact sport, which can be problematic for people who have joint problems.