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A jump rope slipped in your backpack or bag can be brought along on a trip, to work, school or done in the living room while you’re watching your kids - or watching TV. Jumping rope is also easy to do anywhere. Personal interview.Jumping rope? Isn’t that for boxers - and, um…little girls? Well, believe it or not the simple act of jumping rope can do more for you overall than the same time spent jogging. education-and-resources/lifestyle/tools-calculators/physical-activity-calorie-counter/ The effects of a 12-week jump rope exercise program on abdominal adiposity, vasoactive substances, inflammation, and vascular function in adolescent girls with prehypertension. en/journals/sports-med-physical-fitness/article.php?cod=R40Y2011N02A0211 The effects of rope or weighted rope jump training on strength, coordination and proprioception in adolescent female volleyball players. Effects of jumping exercise on muscular power in older adults: A meta-analysis. publication/337469492_The_Effect_of_Skipping_rope_Exercise_on_Physical_and_Cardiovascular_fitness_among_Collegiate_Males The effect of skipping rope exercise on physical and cardiovascular fitness among collegiate males. Does the weighted rope jump training affect the motor skills in adolescent female volleyball players?. Jumping rope and whole-body vibration program effects on bone values in Olympic artistic swimmers. en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults American Heart Association recommendations for physical activity in adults and kids.“Make sure you have plenty of space when you’re using one,” advises Grainger. If you’re not in control of your jump rope, you could accidentally swing it around and injure your workout buddy. Weighted jump ropes can get a bit unwieldy. Reckless jumping could injure folks around you “Be mindful of your body and take appropriate recovery measures when needed,” she says. Whitfield says learning proper form, taking regular breaks, and incorporating warmups and cooldowns can mitigate the risk. Improper form or jumping for a long time without taking a break can exacerbate problems. That can add stress to joints like your knees and ankles. It could put stress on your ankles and knees “In some cases, they may even exacerbate these types of injuries.” 2. “People who deal with repetitive stress injuries such as carpal tunnel or tennis elbow are going to have a hard time with weighted jump ropes,” says Caroline Grainger, a certified personal trainer by the International Sports Sciences Association, at FitnessTrainer. Exercise doesn’t need to be miserable to be effective, right?Īny drawbacks to using a weighted jump rope?ĭepending on your current health and fitness level, sure. Sometimes finding a genuinely enjoyable workout is all you need to start adding more movement to your day. There’s a reason jumping rope was so popular on the playground. Basically, it’s a stellar full-body workout. Jumping with a weighted rope also builds strength in your legs, hips, and abs. And a small 2017 study said that’s great for building upper body strength.īut that’s not all. Using a weighted jump rope = using your forearm, shoulder, and upper arm muscles, among others. Don’t be surprised if you notice an improvement in stability after a few weeks of jumping with a weighted jump rope. Jumping rope can feel super tricky at first - but as your balance improves, the activity gets a whole lot easier. Using a weighted jump rope can improve coordination and joint repositioning, according to a small 2011 study involving teen athletes. Boosts bone densityĭid you know that sometimes a bit of stress on the bones can be a good thing?Īccording to one small 2021 study involving female Olympic-level athletes, weight-bearing exercise - like jumping with a heavy rope - a couple times a week can improve bone density. Jumping with a weighted rope just takes it up a notch.īonus: All that cardio helps you burn calories, too. Like many other forms of aerobic exercise, repetitive jumping gives your cardiovascular system a workout, strengthening your overall heart health.
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Using a weighted jump rope is a quick and effective way to increase your heart and respiratory rates. Here are all the perks of reaching for a weighted jump rope.