Jump roping dates back to early human history, when the Egyptians used to use vines for jumping over. Jumping is a natural human movementchildren naturally love to jump. Adults may feel more inhibited, choosing not to jump simply for the fun of it.
Add a rope, however, and you suddenly have a purpose and valid excuse to jump for fun. Jumping is a great way to increase your heart rate. There are several benefits of a jump rope workout.
Aerobic Exercise and Health
Most of us now know that aerobic exercise is beneficial in many ways. Aerobic means “with oxygen,” and aerobic exercise trains the body to use oxygen more effectively. Aerobic exercise involves continuous movement of the large muscle groups that causes one’s heart rate to increase.
Regular aerobic exercise results in a more efficient heart. Oxygen travels through the blood, and a heart that can pump more blood with fewer beats per minute is a healthier heart. Exercising for twenty to sixty minutes (depending on your fitness level) per session is usually enough for most people to maintain heart health.
Regular aerobic exercise has shown to have a host of benefits in addition to improved cardiovascular health. It can help the body manage insulin more effectively, improve one’s overall outlook, and improve sleep, among many other positive side effects.
Aerobic exercise can also help maintain joint and bone strength, because weight-bearing exercises promote bone health. Benefits of a jump rope workout include its simple to do, easy to start and inexpensive to continue. When jump roping, you can easily reach your target heart rate. You don’t need a lot of space, and you can easily take a rope with you when you travel.
Aerobic Exercise and Injury
There are generally two types of aerobic exercise: low impact and high impact. Low impact exercises are those where one foot is always touching the ground. High impact exercises are those where the feet leave the ground, such as with jumping.
However, some benefits of a jump rope workout can also be seen as a potential area of risk. Because jump roping involves jumping, it is an ideal aerobic exercise because you can reach your target heart rate and increase your jumping speed as you improve your fitness level. However, jumping, particularly at a faster speed, also increases your chances of injury.
If you have joint problems, high impact exercise may not be the wise choice. Also, as you become fatigued when jumping, the chances of getting injured increases because fatigue can increase the chances of losing focus and tripping or twisting an ankle.
If you enjoy jumping rope, you’ll probably experiment with different styles of jumping as you become more skilled. These alterations can also increase your chances of tripping and getting injured.
If you decide that the benefits of a jump rope workout are worth the potential risks, consider these tips. First, as with all exercise programs, talk with your doctor. He or she can review your medical history and determine if high impact aerobics are a safe option for you. Once you are cleared to jump rope, choose a smart place. Choose the most “giving” surface as possible to jump on.
If you have access to a suspended wood floor, that’s a great option. If you must jump outdoors, avoid grass, as the variations in the ground may cause you to twist an ankle.
However, cement is one of the worst surfaces you can choose, because it is so hard. Your body will absorb all the impact. Pavement, while still hard, is a much better surface. Another option is to purchase a rubber exercise mat designed specifically for use with high-impact exercise.