What piece of workout equipment costs less than $20, fits in a briefcase,
can be used by the entire family, and increases cardiovascular fitness while toning muscle?
And just 15 minutes a day will do wonders to your body. Yes, you guessed it right - a jump rope.
Jumping rope is an excellent calorie burner. To burn more calories than jumping rope, you would
have to run an eight-minute mile. But those aren't the only advantages of jumping roping.
Hello Hunters, welcome back to our channel. In today's video, we will take about the benefits
of doing jump rope 15 minutes a day. But before we begin, make sure to drop a like,
subscribe to our channel, and hit the bell icon so that you won't miss out when we
make a new video. Alright! Let's dive in. Jumping rope is a cardiovascular workout that
can have significant health benefits. It lowers the risk of cardiovascular disease, boosts your
circulation and lung function, improves your cholesterol profile, manages your blood sugar
and insulin levels, and reduces inflammation. It can even help to increase your immune system
and function as a natural mood enhancer. It is recommended to get at least 150 minutes of
moderate-intensity cardio exercise every week, or 75 minutes of vigorous-intensity cardio.
That equates to 15 to 30 minutes of jump roping every day. A moderate-intensity workout is
described as a 5 or 6 on a 10-point scale. You will have attained vigorous-intensity if
you can jump rope continuously and swiftly enough to get a seven or eight out of ten.
With that being said, here are some of the benefits of jump roping.
Number 9. Burns calories In 15 minutes, jumping rope
can burn 200 to 300 calories. This could be more than other continuous cardio exercises,
such as running or biking. It burns more calories than any other type of steady-state cardio,
including rowing, jogging, cycling, and swimming. Because jumping rope engages most of your major
muscle groups, the activity is considered thermogenic – it generates a lot of heat in
the body. Because your body needs more fuel to produce this energy, it burns a lot of calories.
If you jump rope for two minutes straight as a beginner, you will quickly notice that it
will severely challenge your cardiovascular capabilities. Your heart rate will quickly
increase, and you will have to maintain the amount of energy produced for the muscles.
This raises caloric burn while also challenging the body's different energy systems.
Number 8. Improves coordination Jumping rope demands exceptional coordination,
especially as you get to more advanced maneuvers like fast swinging the rope twice inside each
jump. Jumping rope increases coordination by forcing several body parts to communicate to
perform a single movement. To create a continuous jumping action, the feet must jump in time with
the wrists rotating. For Example, a 2017 study published in the Research Journal of Pharmacy
and Technology discovered that jumping rope helped improve motor coordination in autistic children,
who frequently suffer from balance and coordination. Another 2015 study published
in the Journal of Sports Science and Medicine discovered that pre-teen football players who
jumped rope after eight weeks had better motor skills than those who only did football drills.
Number 7. Reduces injury risk You will be less likely to be hurt
during workouts or day-to-day activities because of your increased coordination from jumping rope.
Jumping rope forces you to coordinate your upper and lower body motions, making you
more agile and increasing your body awareness, making you less prone to injury. For example,
ankle injuries are extremely common in both sports and everyday life. You wouldn't think so, but
strengthening your ankles is equally as important as your back or biceps. Jumping rope develops
the soleus muscle, which surrounds your ankle and helps to stabilize the ankle joint. A more
stable joint is less prone to sprain, which can save you weeks, if not months, of recovery time.
Number 6. Improves heart health Jumping rope is good for your cardiovascular
system and heart health since it gets your heart beating. For example, Jump roping can boost your
V02 Max, which is a measure of the highest amount of oxygen a person can use during exercise.
The greater someone's VO2 Max is, the greater their cardiovascular endurance. A 2019 study
of college-aged men published in the Research Journal of Pharmacy and Technology discovered
that individuals who did two daily sessions of jump rope per day for 12 weeks improved their
V02 Max and functional movement when compared to those who did their regular fitness routines.
Jumping rope is especially good for those who are prone to cardiovascular disease. A 12-week
jump rope routine lowered cardiovascular disease risk factors in teen girls with prehypertension,
or borderline high blood pressure, according to a 2018 study published in the European Journal
of Applied Physiology. The girls who jumped rope had lower overall body fat, less body fat on the
abdomen, and a faster pulse rate at the end of the trial, all of which can help with heart health.
Number 5. Strengthens bone density Jumping rope can help to strengthen your bones.
Bone density is a measure of the strength of your bones; if you have more minerals in your bones,
such as calcium, they are less fragile and less likely to break.
A higher bone density can also lessen the risk of osteoporosis later in life,
especially in women and girls. According to a 2017 study published in the Public Library of Science,
females aged 11 to 14 who participated in weekly jump roping had higher bone density than those who
did not. In 2019, the Korean Society for Bone and Mineral Research advised people to jump rope for
10 minutes every day to improve bone strength. Through impact exercise, jumping rope increases
bone density. When we workout with impact, we put more stress on the bone than most other types of
training. In response to this stress, the body remodels the bone, making it stronger and denser.
According to the International Osteoporosis Foundation, Jumping rope can be useful for
persons with weak bones, but you should consult your doctor before starting this exercise.
Number 4. Triggers the "Afterburn Effect" EPOC, or excess post-exercise oxygen consumption,
is the more scientific term. The physiological response of your body to exercise is referred to
as the afterburn effect. Post-exercise, there is an increase in metabolic activity. After physical
activity, your body's metabolism increases, which is linked to an increase in oxygen intake to
enable your body to return to a pre-workout state. EPOC is caused by various things,
including a raised heart rate and a greater core temperature, but while your body strives to
repair your muscles after an exercise, it actually burns more calories, even when you are relaxing.
While most workouts cause some EPOC, the intensity you will achieve by jumping rope can ramp it up
even more. You will burn a lot more calories and maybe get more of that afterburn effect if you
do double unders. However, don't rely solely on metabolism. Adjusting your energy balance,
especially if you want to reduce weight, should include modifying your diet.
Number 3. Revs up your strength training circuit workout
Strength training is excellent for increasing muscle mass and burning fat,
but many circuit-based workouts do not include any cardio. However,
incorporating a jump rope session is a simple way to elevate your 20-minute circuit exercise.
You are combining weight training with aerobic activity, which challenges both your muscle and
cardiovascular systems, by including this cardio burst. People who combine strength training
with cardio are less likely to become obese, according to a 2019 study published in the journal
Obesity. In addition, according to another 2019 study published in the Research Journal
of Pharmacy and Technology, jumping rope had "better improvement in cardiovascular fitness."
Number 2. Improves breathing efficiency One technique to assess your physical fitness
is to examine how well your body absorbs and metabolizes oxygen. It is known as your VO2 Max,
which we talked about earlier in this video. The more oxygen you breathe in, the more energy your
cells produce. It is how athletes build their aerobic endurance during training. It may not
be as critical for the ordinary guy at home, but understanding the physiology behind your breathing
efficiency - and what workouts increase it - can help you reach your health and wellness goals.
This 2018 study published in the Universal Journal of Educational Research examined
the effects of jumping rope on VO2 Max in youngsters and discovered that it had
a beneficial influence on these parameters by accelerating and increasing their development.
Number 1. Improves cognitive function Jumping rope can improve your brain health.
All forms of exercise have been shown to improve executive function and the brain's
decision-making process. When you workout, your brain produces a substance known as miracle grow.'
BDNF, or brain-derived neurotrophic factor, is the miracle grow' in the brain. It helps in the
formation of new brain cells while also avoiding the loss of old ones. This 2018 American College
of Sports Medicine study, done by Medicine & Science in Sports & Exercise, also discovered
that brain-derived neurotrophic factor levels in humans are affected by workout intensity
and type of exercise. Who would have thought jumping ropes could improve your brain health.
With that, we have come to the end of the video, hope you find it informative. If you did,
make sure to drop a like and subscribe to our channel for more related videos.
Also, let us know your thoughts in the comments, see you all in the next video!