How’s it going, fitness freaks? What was your favorite playground game growing up? I know mine
was jump rope. While it’s really fun as a kid, it’s great for your health as an adult. Skipping
rope is fun, intense and cheap, yet so many people dismiss it in favor of other cardio workouts.
In today’s video, we’ll highlight what happens when you jump rope daily?
What changes can you expect to see in your body? We’ll discuss all this AND more…
Jump rope is a cheap piece of equipment. Most cost you less than $20. You can get them at
pretty much any fitness store. The best part is that these ropes can be used everywhere,
whether you’re at the park, or your own living room. They have so many health
advantages. (Pause)
For one, jumping rope can make your bones stronger.
(Pause) You see, you put
stress on your bones through impact, and this stress causes your bones to respond and adapt,
increasing their density and strength. Jumping rope lowers your risk of osteoporosis
in the long run. By putting your body to work like this, you’re decreasing the likelihood of
a fracture. Research has shown that jumping rope daily enhances bone density in teenage girls.
Since the legs do most of the work, you would assume those bones are the ones that
benefit the most. Well, it’s true, a daily rope workout can result in stronger lower-body bones,
which help you more as you get older. But, skipping is a full-body exercise. The heat
will be felt in your thighs and calves, but it will also tighten up your arms,
shoulders, and core. (Pause)
Sounds good, right? Well, get this… Jumping rope also helps strengthen your feet, and
lowers your risk of injury. (Pause)
Jumping rope involves a lot of bouncing up and down, so your feet will be working extremely hard.
The activity not only strengthens them over time but also minimizes your chances of getting hurt.
Skipping rope improves the primary leg muscles, while also benefiting from supporting lower-body
muscle groups including the ankles, knees, and feet. The ligaments and tendons in these
regions grow stronger as a result of regular use, rewarding you with sturdier feet. Simply stated,
the stronger these regions are, the better they will be able to tolerate injury.
This makes jumping rope a good rehab approach for athletes who have hurt themselves,
and are looking to get back in shape without putting too much stress on their bodies. However,
it's important to remember that sporting injuries should always be allowed to recover
before returning to physical activity. Always talk to a doctor before you start exercising.
(Pause) That’s not all. You can jump
rope to make your hands stronger. (Pause)
Jumping rope is a powerful calorie burner that tones muscles,
increases stamina, and enhances your health, among other things. You’ll be
surprised to know that jumping rope for 15–20 minutes is equivalent to running for an hour.
When you exercise, you often concentrate on the muscles that are most visible like the abs,
arms, and glutes. It’s also important to focus on the lesser appreciated muscles. You know,
the ones a tight shirt doesn’t emphasize. While you may not give your palms and fingers much
consideration, jumping rope every day can help you develop stronger hands and a better grip.
This is great if you work a job where you need to handle heavy equipment.
When you jump rope, you're always clutching the handles and moving your hands to guide the rope
below your feet, which means your hand muscles are repeatedly contracted during this workout.
This in turn improves your grip strength. A study found that right-hand and left-hand grip
strength is increased in teenagers who jump rope. Gripping the clasps also causes strain in your
forearms, eventually strengthening them. And of course, your grip strength is assisted by
these muscles. So if you ever wanted to improve your handshake, a daily jump rope routine could
be the way to go. (Pause)
Want to know more? Here’s how rope jumping can cause shin
splints. (Pause)
A new leg workout is always hard to begin. Nobody wants to cause their body that much stress.
Jogging, skipping rope, and other lower-body aerobic activities have a big impact on your
legs. It can either strengthen or weaken your shins, resulting in irritating shin splints.
For those of you who do not know, shin splints, also known as Medial Tibial Stress Syndrome,
develop when the tissues that link the leg muscles to the shins become inflamed
due to tension on the shin bones. When this happens, your shins really begin to hurt.
Shin splints can happen when you don't warm-up or cool down before your jump rope routine,
or if you abruptly increase your activity
routine. It’s so important for you to pay attention to the soreness in your shins.
If you do the exercise properly, there shouldn’t be a problem. Your shins will only get stronger.
If you're jumping rope every day, you should think about adding some lower leg strengthening
exercises to make the experience more worthwhile. (Pause)
Jumping rope can also build your muscular tone. (Pause)
You want those big, beautiful muscles? The ones people get jealous of? Like I said earlier,
you’re exercising muscles all over your body when you’re skipping. This means you can build
muscular tone everywhere. Your arms and stomach muscles will see a particular benefit from this.
Also, your forearm muscles are engaged when you grasp the rope, so you may notice an improvement
in your forearm strength. You don’t just want your biceps and triceps looking defined while
your forearms looking small and weak. Contrary to popular opinion, aerobic
activities can help boost muscle growth. Jumping rope regularly can assist with muscle growth
and function, as well as cardiovascular and respiratory systems. If you're tired of doing
full-body strength training from your home, try jumping rope and see how many definitions
you can get. (Pause)
So what else can jump rope strengthen? Can it benefit anything outside of your muscles?
How about your lungs? (Pause)
Yes, jump rope can benefit your lungs greatly. Think about how hard your body’s working while
you do it. Your lungs are working to the max. The exercise generates some heavy breathing. Doing
this exercise on the regular can lead to a huge improvement in lung capacity over time. Experts
state that exercise cannot enhance or restore lung function, but it can increase lung capacity
by having our body use them during a workout. A 2017 study concluded that people who jump
rope have better lung capacity than people who ride bicycles.
If you’re amongst the people who jump rope daily, your lungs will progressively take in more oxygen.
The experts have also discovered that lung capacity can predict health and
lifespan. (Pause)
Want to work on your coordination? Jumping rope can be your go-to
exercise. (Pause)
One of the most aggravating aspects of jumping rope is when, after a fun
few minutes of skipping, the rope hooks on your foot and stops you in your tracks,
causing a significant sting. Jumping rope can help you improve your coordination and motor abilities,
so you'll have fewer and fewer awkward times. Interestingly, research looked at changes in
coordination among preadolescent soccer players after eight weeks of jump rope training.
It successfully determined that this type of exercise might be an effective way to help
individuals improve their motor abilities. Improved coordination isn't only useful for
getting better at jumping rope. It will also help you in everyday activities like walking,
driving, and more. (Pause)
You’d be surprised to know that jump rope is not only about physical benefits. Exercise can also
improve your mental health. (Pause)
Now that this has grabbed your attention, let’s address this. Are you feeling depressed or
anxious? Has workplace stress gotten the best of you lately? Start jumping rope!
The health advantages of regular exercise are pretty diverse. One of the most significant
benefits you may see is in your mental health. Regular physical activity is linked
to improved quality of life. You’re just so much happier when you're putting your body to work.
Even short sessions of exercise, such as jumping rope, can have a huge impact.
Higher-intensity exercise for 15 minutes a day might help prevent depression.
Experts have discovered that there’s a correlation between regular physical activity and a lower risk
of dementia. Jumping rope, in particular, was recommended as an excellent form of exercise.
If you decide to start doing high-intensity exercise, your mind will undoubtedly
benefit. (Pause)
Yes, jumping rope clearly does a lot of good for people. But you also need to be careful…
(Pause) If you plan on jumping rope every day, keep
in mind that in addition to the numerous health benefits, you'll most likely be exhausted by
the end. Regular exercise is really helpful, but exercising every day without taking a break can be
difficult. This is why so many fitness people walk around tired, rather than fueled up and energetic.
Rest days are essential for our bodies to recover after exercise. They help us bounce back stronger.
Microscopic rips in your muscles are caused by exercise. During rest, cells known as fibroblasts
fix it. This promotes tissue healing and growth, which leads to stronger muscles.
Resting also lowers your chance of injury from overtraining, enhances your sleep quality,
and keeps your muscles from becoming fatigued. Because jumping rope is a high-intensity activity,
it's even more crucial to pay attention to your body when you're skipping. While it's common to
feel a little tired after working out, if you're feeling particularly exhausted or in pain,
it's time to take a rest. (Pause)
Jumping rope regularly will help you lose weight and become more athletic. It’s also a ton of fun.
Skipping for around 30 minutes will do the trick. Doing between 5 to 10 minutes can also help.
Let’s keep the conversation going with a couple more fitness-related videos, shall we?
Check out why skipping rope can help you lose weight faster than running.
Or how about what to do if you can't make 10,000 steps a day?
Go ahead, click one. Or better yet, watch both, and learn more about the benefits of
fitness on your overall health. Are you a fan of jumping rope? Would you
consider taking it up after watching this video? Let us know in the comments below!