7 Benefits of Jumping Rope

If you’re looking for a way to add a little fun and creativity to your workouts, consider adding jump rope intervals. A good jump rope is one of the best investments you can make in your own fitness because it is an extremely effective form of cardiorespiratory exercise and doesn’t require much more than a little space, a timer and some creativity.

Humans burn about five calories to consume 1 liter of oxygen. This means that exercises that involve more muscles can increase the demand for oxygen, allowing you to expend more energy (burn more calories). Anyone who has swung a rope for more than 20 seconds knows that it’s a great way to elevate your heart rate and burn calories.

If you’re still not convinced to try it, here are seven more reasons why you should consider jumping rope when looking for ways to change your existing fitness program:

1. Jumping rope can increase the elasticity and resiliency of lower-leg muscles, leading to a reduced risk of lower-leg injuries. Calf raises can strengthen the lower leg, but if the muscle tissue becomes too tight it could increase the risk of a number of lower-leg injuries including achilles tendon strain or plantar fasciitis. Jumping rope regularly strengthens the calf muscles and improves the elasticity of the surrounding tendons and fascia. To increase elasticity, try to land on the ball of the foot first, but let your heels go all of the way down to the ground.

2. Jumping rope can help improve your coordination. Jumping rope is a cyclic activity, which means you perform it for a steady, regular cadence. The steady cadence and rhythm of jumping rope can help improve the coordination between your eyes, feet and hands.

3. Jumping rope can help improve your cognitive function. This is because jumping rope involves learning new motor patterns, which improves the nervous system communication between your brain, wrists and lower leg muscles. This, in turn, helps to improve your overall cognitive function, which is an important benefit as we age.

4. Jumping rope can help increase the intensity of circuit-training workouts. Strength-training workouts that alternate between different muscle groups can increase heart rate and provide a cardiorespiratory benefit. Adding one or more jump-rope stations to a circuit is an easy way to increase the intensity of the overall workout. If you enjoy making your own exercise circuits, add two to three minutes of steady rope jumping at the end for an additional calorie-burning opportunity.

5. Jump ropes are extremely portable, which makes them an excellent option when traveling. Most modern business hotels provide guests with a basic workout room that features a few pieces of exercise equipment. That’s the good news. The bad news is that the quality or condition of that equipment may be questionable at best and downright dangerous at worse. Don’t let an under-equipped workout room keep you from sticking with your workouts when you travel. If you pack a jump rope in your suitcase, even the most sparsely outfitted hotel fitness facility can provide you with the space for a sweat-filled jump-rope session.

6. The portability of jump ropes make them an excellent option for outdoor workouts at your favorite park or exercise course. Many city parks have pull-up bars and other outdoor exercise facilities. With a jump rope, you can get an awesome total-body workout by combining your favorite exercises on the available equipment with one- to three-minute jump rope intervals.

7. A jump ropes is the only piece of home cardio equipment you really need. And all you need for space is the ability to safely swing the rope without hitting any furniture or knick-knacks.