10 health benefits of jumping rope and helpful tips for beginners

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10 Health Benefits of Jumping rope and helpful
tips for beginners
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(No Transcript)
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• Jumping rope is one of the most underrated types
  of exercise and it may even be more effective
  than other forms of cardio. 
• In fact, a 2013 study found that college men who
  spent 10 minutes of jumping rope daily for six
  weeks improved their cardiovascular fitness just
  as much as college men who spent 30 minutes of
  jogging for the same time period.

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• Plus, jumping rope burns lots of calories,
  strengthens coordination and bone density, and
  can reduce your risk of injuries and heart
  disease. Here are 10 science-backed benefits of
  jumping rope

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1. Burns calories

• Jumping rope can burn 200 to 300 calories in 15
  minutes. That is more than some other continuous
  cardio exercises.  
• "It burns more calories than any steady state
  cardio from rowing or jogging to cycling and
  swimming," says celebrity trainer Jillian
  Michaels, creator of The Jillian Michaels Fitness
  App.
• Since most of your major muscle groups are
  working when you jump rope, the exercise is
  considered thermo genic it creates a lot of
  heat in the body. Your body needs to burn more
  fuel to produce this energy, so it burns lots of
  calories.  

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• "You will notice quickly that if you jump rope
  for two minutes straight as a beginner, it will
  heavily challenge your cardiovascular
  capabilities," says personal trainer Morgan Rees.
  "Your heart rate will rise immediately and have
  to maintain the amount of energy produced for the
  muscles. This increases caloric burn as well as
  challenges the body's different energy systems."

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2. Improves coordination

• Jumping rope requires top-notch coordination,
  especially as you advance to more skilled moves,
  such as quickly swinging the rope twice within
  each jump. 
• "Jump rope improves coordination by requiring
  several body parts to communicate in order to
  complete one movement," Rees says. "The feet must
  jump in time with the wrists rotating in order to
  create a continuous jumping motion." 

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3. Reduces injury risk 

• With your improved coordination from jumping
  rope, you'll be less likely to get hurt either
  during exercise or in day-to-day activities,
  Michaels says. 
• "Jumping rope forces you to coordinate your upper
  and lower body movements so you are more agile
  and your body awareness is improved
  tremendously," she says. "This makes you less
  injury prone."

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4. Improves heart health

• Since jumping rope gets your heart pumping, it's
  great for your cardiovascular system and heart
  health. For example, jump roping can increase
  your V02 Max, the measure of the maximum amount
  of oxygen a person can utilize during exercise.
  The higher someone's VO2 max, the more
  cardiovascular endurance they have. 

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5. Strengthens bone density 

• Jumping rope can make your bones stronger. Bone
  density measures the strength of your bones if
  you have more minerals, like calcium, in your
  bones, they are less fragile and less likely to
  break. A higher bone density can also reduce risk
  for osteoporosis later in life, particularly for
  girls and women. 

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6. Increases agility

• Jumping rope helps keep you agile as you have to
  quickly jump up and down and adjust your body to
  the rope's swinging. 
• A 2020 study followed seniors doing agility-based
  training, which was at least as effective as
  traditional strength and balance training in
  affecting physical performance, especially lower
  body explosive strength. The agility work
  included numerous jumping exercises, similar to
  jumping rope.