10 health benefits of jumping rope and helpful tips for beginners - PowerPoint PPT Presentation

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10 health benefits of jumping rope and helpful tips for beginners

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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. – PowerPoint PPT presentation

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Date added: 20 July 2022
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Title: 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. 
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