Rope Skipping: Don’t miss your workout, Skip it

Don’t miss your workout, Skip it

During the time when human is terrified from COVID-19, sitting isolated inside their houses. Many of us are worried about our hard-earned fitness and health. How to be active during Corona (COVID-19)? What exercises to do at home? 

No one likes to skip their workout but, I am telling you to skip it but with a rope. Yes, rope skipping is one of the underrated workouts in the general population. You can cover up and maintain your fitness level easily by jump rope. So, here we will learn some amazing facts about jump rope or rope skipping.

Amazing for cardiovascular health

Being a rhythmic continuous aerobic exercise, jump rope effectively increases the cardiovascular capacity of a person. When going through the literature, a study of Baker A. John is cited hugely in various articles, due to his study on 92 male college students which says that 10 min of jumping rope was much beneficially than 30 min of jogging. 

However in 2017 another research published in The Physician and Sports Medicine an extensive study was done, the result came was completely opposite to Baker’s study. The study concluded that jump rope does increase the VO2 Max but not more than 30 min of jogging.

Helps  in burning calories

Rope Skipping also helps in burning calories and on the same the hand is effective in fat distribution. In a 12 week-long study, published in Journal of Obesity, it was observed that continuous aerobic activity performed better in distributing fat percentage than High-Intensity Interval Training (HIIT). Though it can’t burn your calories as much as a weight lifting session it really can put some bangs in your bucket.

Just a video to motivate.. nothing else 😜

Best for kids

  A question that is coming now in many parent's minds is How to keep a child busy? Numerous studies all around the globe have provided data that how to rope skipping can help in increasing your child's physical activity. A study, published in the Journal of Practical studies At Biosciences in Sports done on 9-12 years old overweight/obese children suggested that interval training of rope jumping is effective to increase physical fitness. 

Another study published in the Janteshpir Journal of Health Research on adolescents suggests that an 8-week rope skipping program can increase the anti-inflammatory index, reduces the risk of cardiovascular diseases, and improves the body’s immune system.

Also works anaerobically

Those who enjoy explosive workouts can also be benefitted from rope skipping by adding a source of resistance or adding more weight. In a study published in the Turkish Journal of Physiotherapy and Rehabilitation, there was an increase in anaerobic power and agility in those volleyball players who performed weighted rope training when compared to standard jump rope training.

 If you have good control and coordination you can go for double dutch or double under to increase your anaerobic aspect (Keep in mind there is no such training like anaerobic or aerobic both works simultaneously).

Increase coordination and balance

Rope skipping helps individuals and children to increase neuromuscular coordination. Being a multilateral movement exercise may help them to make new neural connections with every new technique of rope skipping. You can also do single hops and on spot jogging while skipping.

Low cost and light equipment

The best thing about jump rope or rope skipping is it has only a cost of rope which hardly costs around 1$ or 70-100 rupees. No maintenance of the equipment is needed. Less space is needed and you can also perform it with others, each holding one handle and other performing jumps in the center of the two.  Here is the best product which I have personally use and recommend my clients:

POINTS TO BE KEPT IN MIND

   1.   Always check your surrounding before performing it.  

   2.  Do good warm-up including light jumps

   3.  Be light on your toes or the balls of the foot and knee very slightly bent to reduce pressure on the joint.

   4. While doing with other partners be aware of entangled rope can be a cause of injury.

   5.  Make sure to make your rope skipping workout interesting by including different styles and techniques.

This is it for this time. STAY INSIDE, STAY SAFE. And again DON’T MISS YOUR WORKOUT, SKIP IT.

REFERENCES

https://www.hindawi.com/journals/jobe/2014/834865/

https://shapeamerica.tandfonline.com/doi/abs/10.1080/10671188.1968.10618043#.XoDcDqgzbIV      https://www.tandfonline.com/doi/abs/10.1080/00913847.1986.11709222

https://www.sid.ir/en/journal/ViewPaper.aspx?ID=507183

https://www.sid.ir/en/journal/ViewPaper.aspx?id=550814

http://www.koreascience.or.kr/article/JAKO201228449925411.page

http://jkpts.co.kr/_PR/view/?aidx=12786&bidx=961

https://dergipark.org.tr/en/pub/tfrd/issue/27241/286776

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4657422/

 

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