Just 10 Minutes of Jumping Rope a Day Keeps the Doctor Away

byFrenchman88

376 followers

3 years ago

Jumping rope may be one of the most underrated forms of exercise out there. It is especially true when it comes to staying fit and healthy on the go or in tight spaces, like your home or apartment. The best part? You don't need much equipment to get started—just grab a rope and start jumping! Jumping rope can be one of the most effective cardio exercises you can do. Reports show that it can burn up to 12 calories per minute and improve cardiovascular health, strength, coordination, and agility.

Benefits of Jumping Rope

• Jumping rope is a great cardio workout. It gets your heart rate up and gets you breathing hard.
• It's also a great way to tone your legs, arms, and shoulders.
• Plus, it's a great stress reliever. When you're jumping rope, all you're thinking about is keeping the rope going.
• And it's an excellent workout for your brain too! Coordinating your arms and legs while jumping rope helps improve your coordination and balance. You can use this same coordination when playing sports or other physical activities. Jumping rope also enhances muscle memory. If you take a break from jumping rope when you return to it later, it will feel like second nature again. Jumping rope has many benefits, and yet people still do not do it regularly. A couple reasons could be that many people think its not strenuous enough being a kids game, or that they need an hour a day to see results. Still, with just ten minutes of jumping rope a day (plus some fun extras), anyone can reap the benefits.

Types of Jumps

There are several vaiations of the same exercise that will keep you interested and give you something to strive for. Beating your own records is a tremendous motivator to keep going.

• Single-leg jump - A single-leg jump is performed by jumping on one foot and then alternating feet with each subsequent jump. This exercise is excellent for improving coordination and balance.
• Double-leg jump - You perform a double-leg jump by jumping on both feet simultaneously. This variation is an excellent exercise for increasing your heart rate and burning calories.
• Side-to-side jump - You execute a side-to-side jump by jumping from side to side, moving your feet in a lateral motion. This exercise is excellent for toning your legs and improving your agility. You can perform this exercise by either hopping sideways or performing quick side steps while you're jumping.
• High knees - A high knees jump, performed by raising your knees as high as you can during each jump, is exceptional for improving your leg strength and endurance.

Tips for Practicing

• Find a rope that is the correct length for you. It should reach from your shoulders to the ground when you stand in the middle of it.
• Always warm up for at least five minutes before jumping rope. This brief warmup will help prevent injury and prepare your muscles for the workout.
• Start slowly and gradually by jumping just an inch off the ground. As you get more comfortable, increase your height. Then increase your speed as you become more comfortable with the movement.
• If you make a mistake, don't beat yourself up—keep going and correct it next time.
• Practice for at least 10 minutes a day to see results. You can break it up into two five-minute sessions if that's easier. What you do in those 10 minutes matters! What are some other ways to jump rope?

In boxing, people use a form of rope jumping called double-unders. To do this, they bend their knees while jumping so they can perform more than one rotation in one jump. This variant is more advanced and not recommended for beginners to try right out of the gate.

Safety Precautions

Before you start jumping rope, it is crucial to take some safety precautions. First, ensure you have a good pair of shoes with plenty of support. Next, find a smooth surface to jump on - avoid concrete or asphalt if possible. Third, warm up with some light cardio and stretching before jumping. Especially as a beginner, start slowly and increase your speed gradually. Be aware of your surroundings and clear an area around you before beginning your jumping routine. Then, jump with both feet together and land on the balls of your feet. Important: Immediately stop jumping if you feel pain or discomfort. After completing your routine, finish with a cool-down period and stretch again. As with calisthenics or exercises with a full range of motion, wear clothes that are comfortable for jumping in and allow for that full range of motion. Always drink plenty of water throughout the day (especially when exercising). Finally, set realistic goals: it takes time to get in shape, and it will take even longer if you try to rush your progress and injure yourself!

Start Slowly

You might be surprised how difficult jumping rope can be if you haven't done it since elementary school. And that's OK! Start slowly by jumping for just 10 minutes a day. You can increase the time as you get more comfortable. Keep your knees slightly bent and jump with your entire foot, not just your toes. You can also do many rope jumping exercises, like skips, jumps, shuffles, and cross-overs. When you've finished your workout, it is crucial to stretch out those muscles! Some good stretches to include post-workout would be a quad stretch from the standing position. Use one hand to hold on to a support. Bend the opposite leg at the knee and take your ankle with the same-side hand. Keeping the knees in one line, pull the lifted foot into your glute. Press out gently through the pelvis. Hold for 60 seconds, then switch sides. Two or three for each side should suffice. Next, do some lunge stretches; get into a lunge position with your right knee behind you on the floor and your left knee and hip in front at 90-degree angles. Raise your arms over your head and grasp your left wrist with your right hand. Contract your core and tuck your pelvis slightly. Maintaining this position, lunge slightly forward until you feel a stretch in your right hip flexor. Extend your torso and arms up and lean over slightly to the right. Hold for 60 seconds and release. Switch sides. Repeat two or three times.

Types of equipment

You don't need much equipment to jump rope. All you need is a good pair of shoes, socks, and a jump rope. You can find a jump rope at any sporting goods store, online or and old rope in your garage or shed. Some people prefer weighted ropes, which can help burn more calories but are unnecessary. Just make sure that whatever type of rope you buy, it should be easy for you to grip in your hands. And try different kinds until you find one that feels comfortable for your hands and wrists. It's also essential to make sure the rope has enough length so you can do full arm swings when jumping. The most challenging part about jumping rope is finding a place to do it. If you live in an apartment building, check out the stairs for skipping – if there are no other tenants around, this could be the perfect place to practice. But if there are other tenants around who might mind, try looking on google maps for parks near your house where you can skip safely. If all else fails, go outside and jump on your front lawn!

So, there you have it, how just 10 Minutes of Jumping Rope a day keeps the Doctor Away.

As always, before starting any new exercise regimen make sure you get an okay from your doctor or health care provider. I am not a doctor, but I have played several on TV.