Running is often associated with cardio, but jumping rope is an equally effective cardio workout for burning calories and improving heart health. A recent study showed that a 10-minute jump rope session can be just as beneficial to your cardiovascular health as two minutes of moderate-intensity cardiovascular exercise like running.
1. Increased Caloric Burning
Jump rope is an intense exercise that works all of your major muscle groups simultaneously, producing heat and burning calories at the same time – making it a perfect option to boost metabolism according to celebrity trainer Jillian Michaels.
2. Improved Balance and Coordination
Jumping rope requires excellent coordination, which can help avoid falls or injuries. Furthermore, it strengthens bones and may reduce your risk for osteoporosis later in life.
3. Reduced Risk of Mental Health Issues
Exercising regularly has been linked to a decreased risk for depression and anxiety, as well as other mental health conditions like ADHD. That’s why exercise is recommended for both kids and adults alike: to keep your heart healthy and body fit.
4. Enhancing Cardiovascular Health
In addition to increasing heart rate and burning calories, jumping rope can also help regulate blood pressure and cholesterol levels. A study revealed that people who regularly jumped rope had improved their readings of blood pressure and reduced triglyceride levels compared to those who didn’t.
5. Increased Bone Strength
Jumping rope is an excellent addition to your daily fitness regimen as it increases bone density – particularly beneficial for girls and women as lack of bone mass may lead to osteoporosis later in life.
6. Improved Mental Health
Jump rope workouts release endorphins and require focus to finish a set, helping alleviate stress. Furthermore, Mosbarger notes that the activity stimulates serotonin production – a neurotransmitter linked to feelings of well-being and optimism – which increases levels of happiness throughout your day.
7. Improved Muscle Toning
Jumping rope can strengthen muscles in the legs and glutes, giving you confidence to perform upper-body exercises such as pull-ups or push-ups which also increase lean body mass while decreasing your risk of developing chronic diseases down the line. This type of exercise could improve overall fitness levels without increasing stress on existing ones.
8. Improved Breathing
After jumping rope, you may find it easier to breathe easier. That’s because jumping rope increases circulation and lung capacity, helping your body absorb oxygen more effectively.
9. Improved Hand-Eye Coordination
Jump roping can help keep you from losing your balance as you become an expert at the sport, since it challenges the brain and requires quick response times when changing directions, according to Oprea. Furthermore, jumping rope helps develop better hand-eye coordination which could come in handy for sports or other activities that require quick reaction times.
10. Increased Self-Confidence
After working out at the gym, you might experience a sense of accomplishment and pride at having completed your exercise. This can have an encouraging effect on your attitude as well as help boost your social confidence when faced with social situations, according to Mosbarger.