Although we all know what skipping is and we often see movies with athletes skipping (Rocky, anyone?), we do not usually tend to do it ourselves. That’s a big mistake because this is a move that you definitely shouldn’t leave out of your workouts because this movement will combine both athleticism and coordination. Skipping, unfortunately, is an underrated move for all of the benefits it can provide.
Skipping is actually the precursor to much higher forms of athleticism and whether you plan to boost your cardiovascular health, improve athletic resistance or performance, or enhance your coordination or balance – this movement will help with all of them. The motion that your body makes when skipping will set your body in both neuronal and musculoskeletal standpoints. Skipping exercises will help your body get ready for numerous sports such as football, tennis, basketball, boxing, baseball, volleyball, and so on. Moreover, skipping can be a great way to get warmed up before games or before workouts.
Even if you do not really love it, skipping (jumping rope) definitely provides a lot of benefits that you miss out on if you’re avoiding it.
Skipping Tips
If you have not skipped in a while (or never did it), you can start by walking into it.
Moreover, it may be worth investing in a “beginner skipping rope”. It is a tool without an actual rope, but two balls at the end of each handle. This ensures that you can continue jumping without the rope stopping you. After more experience, you can go for an actual rope jumping tool.
Keep in mind that skipping is a continuous stepping and hopping motion. There are various methods you can try to do it. You can try single leg jump, both legs jump, double jump, walking, or running as you jump. These varying methods, of course, are for more professional athletes.
You can start by “walking” with your right foot forward, gently hopping, and landing on your right foot. As your right foot lands, lift the left foot so it will be in the air.
Skipping Benefits
Burns calories
It may not be hard to realize that skipping is extremely efficient at burning calories. It helps burn a lot of calories because you continue jumping – your whole body is working. Skipping for only 15 minutes will help you burn anywhere between 200 and 300 calories. That’s significantly more than most other cardio exercises such as cycling.
It helps you burn so many calories so fast because jumping rope uses most major muscle groups. You continue hopping, stepping, and jumping without stopping. Therefore, this is a thermogenic exercise, because it will create a lot of heat in the body. This is the reason why beginners will find it very difficult and a real challenge to their cardiovascular capabilities. Even as little as two minutes can feel really hard. This is an exercise that will significantly increase your heart rate almost instantly. Moreover, your body will need to spend a lot of energy that your muscles need to perform this exercise. All of this will boost your calorie burn, enhance your cardiovascular health, make your muscles work, and make your entire body work.
Reduces the risks of injuries
Skipping boosts your heart rate and the heat in your body. It is very important to warm up before an actual workout to avoid injuries. But it also helps you reduce the risks of getting hurt in everyday activities. Skipping rope will improve your coordination and enhance your joints and cartilage mobility. Jumping rope will force your body to coordinate better with the lower body, enhancing the overall lower body performance. This makes your entire body more aware and agile. So, you significantly increase the risk of getting hurt during exercise or in day to day activities.
Boosts heart health
As I’ve earlier mentioned, this movement is doing wonders when it comes to cardiovascular health. Jumping rope will get your heart rate up almost immediately, it really does get your heart going. So, this movement will be extremely beneficial for your cardiovascular system and heart health. Having a healthy heart and overall cardiovascular system is extremely important, helping you to reduce the risks of high blood pressure, heart disease, diabetes, and numerous others.
Reduces stress
Lots of cardio (and weight lifting) exercises help reduce stress. But as skipping rope is the “next level” cardio exercise, it helps with it even more. According to a 2021 study, jumping rope can help lower your anxiety levels. It does so because this exercise mimics the effects of stress. It helps because the body practices to work through it during the movement. When you’re skipping, you’re allowing your body (and brain) to learn how to efficiently protect itself from the negative effects of stress. And you do not need much of it. After only a few minutes of skipping, you’ll end up in this “anxiety zone”. That’s when the body starts learning how to deal with it. Therefore, it will help forget all about the stress of the day, such as a meditative exercise. In short, it shakes off the tension, allowing you to be more focused and calm.
Full-body workout
I said earlier that jumping rope will significantly help you burn a lot of calories because it uses all major muscles in your body. As you’re skipping, you’re going to strengthen your entire body. It is quite obvious that as you’re jumping, your calves, glutes, and quads are working a lot, so you’re getting them stronger. But it’s not only that. When you’re skipping you’re also using your arms, and shoulders and engaging the extremely important core. Hell, even your back muscles participate a bit. In short, your muscles are working to stabilize the body throughout the exercise. You burn calories and you strengthen your full body. Thanks to that, it is going to boost your endurance and significantly increase stamina. In the long run, it definitely leads to physical full-body health. It’ll also lead to a boost in mental health too!
Conclusion
Skipping rope is so easy going. All you need is just one piece of small equipment and just one move. You can do it anywhere and you’re going to benefit so much. Jumping rope provides a lot of benefits from reducing stress and boosting mental health to burning a lot of calories strengthening your body and boosting physical health.
You just need to take this small piece of equipment with you, and you’re ready to go absolutely anywhere you please. It can be at the gym, at home, at the park, or whatever works best for you.
I would recommend the following skipping methods to ensure that this movement will work best for you:
- Start skipping for about 10 minutes to warm up before exercise
- You can use skipping for cardio exercise, attempt to skip as much as possible (such as 2-3 sets of 500 skips)
- If you’re doing resistance training, jump rope for one to three minutes between rounds
- if you’re more into HIIT you could try 30 seconds each of basic jump, alternate foot, jump rope high knees, and jump rope butt kicks, with 10 seconds rest in between each. Repeat this entire circle 4 times.
In the end…
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