Remember when you were a child and you used to play Double Dutch or jump rope at recess or with your friends?
What if I told you that you were actually performing one of the greatest workouts for your heart?
Now, you’re probably thinking “Get real! It’s a child’s game.”
Believe it or not, a jump rope workout is incredibly healthy not only for your heart but your whole body.
Jump Rope’s Effect on the Body
Cardio has positive effects on the whole body, especially with a jump rope workout.
Once you start a cardio routine, you’ll start to quickly notice your body’s responses to it.
Some effects that are quickly noticed are your ability to breathe deeper and faster, faster heartbeat, and the release of endorphins.
Cardio has benefits regardless of your age, weight, or athleticism. As you continue your cardio exercises, you’ll become stronger and fitter.
Many people know cardio as just being great for the heart, but it does affect other parts of the body as well.
Cardio workouts can range from anything to swimming, running, brisk walking, jogging, and jumping rope.
The biggest complaint that most people have when it comes to cardio is the time it takes to do it.
Many people feel like they can’t find the time to go to the gym to get in a workout session or that they get bored with their routine.
The great thing about cardio is that you don’t have to stick with the same routines to get the results you want.
You can swim one day for an hour, run for 15 minutes the next, or do a jump rope workout.
The choice comes down to what you have access to (not everyone will have a pool readily available year-round), the time you have to put into your workouts, and your physical limitations.
It should be noted that before you begin any new physical workout routine, you should speak with your doctor.
If you suffer from any pre-existing conditions like asthma or a certain illness, it’s especially important that you don’t start a routine on your own.
Why You Should Do More Jump Rope Training
Cardio doesn’t just make a healthy heart.
It affects other areas of the body too.
There are dozens of reasons you should do cardio, but this is our top list of reasons why cardio exercises like a jump rope workout are beneficial.
Healthy Brain and Joints
Cardio exercises benefit your brain and joints.
Studies have shown that cardio exercises, like a jump rope workout, reduce your risk of dementia regardless of the age you start.
You have an increased blood flow which reduces your risk of stroke. Your memory and thinking ability improve.
Studies show that it combats decline in brain functioning and even prevents Alzheimer’s.
Your risk for osteoporosis and bone fractures like your hip are reduced. If you’re someone who suffers from arthritis, cardio has been shown to help reduce pain and discomfort.
Lowers Blood Pressure
High blood pressure is often alarming.
You’re at a higher risk of stroke or heart attack when your blood pressure is high or abnormal. Cardio may help reduce your blood pressure and the symptoms associated with it.
Reduces Asthma Attacks
Now, you might be thinking “Wouldn’t that actually make asthma symptoms worse?”
Studies show that aerobic exercises lessen your asthma attacks and their severity.
Before you begin any cardio, consult a doctor for recommendation on exercises, and to ensure safety.
Boosts Mood
Studies on people with depression found that a significant reduction in depression symptoms happened with just 30 minutes of exercise.
Many of the participants found that just a single session boosted their mood.
Strengthens Immune System
A study done on exercise with sedentary and active women found that their immune system increased antibodies when moderate activity was practiced regularly.
The sedentary women had no improvements in their immune system, and they had higher levels of cortisol.
Better Sleep Hygiene
Those that do cardio exercise were found to report better sleep quality and daytime energy.
However, exercising close to bedtime isn’t recommended and can make sleeping harder.
Lowers Blood Sugar
Regular exercise has been shown to lower blood sugar and regulate insulin.
Studies with those that have type 2 diabetes show that any type of exercise aids in lower blood sugar levels.
Aids in Weight Loss
A healthy diet and exercise routine is essential for weight loss.
However, cardio alone might help you lose weight. In one study, participants didn’t change their diets but did their exercise habits.
The study lasted for ten months and participants exercised five times a week and burned at least 400 calories per session.
Results of the study showed that both men and women had significant weight loss. The participants didn’t engage in heavy cardio either!
Many of them walked or jogged.
Now, you may not have the time to spend for a 400 calories session which is where a healthy diet and deficit will assist that.
Sexual Function
Studies in men and women show that exercise enhances sexual function.
Men showed a decrease in risk for erectile dysfunction and improved erectile function. In women, the study showed enhanced arousal and improved body image.
Reduce Fall Risk
As you age, your balance and chance of falling increases.
Falls may lead to fractures or broken bones. Studies in geriatric women showed that they improved their balance and agility.
Their grip strength and reach also improved. All of these are important to protect the body from falls.
Jump Roping Workouts and the Heart
Your heart does wonders with a jump rope workout. Those that live a sedentary lifestyle have a doubled risk of heart disease.
This risk factor is comparable with those that smoke, have high cholesterol, or high blood pressure. To reverse some of these risk factors, all it takes is 30 minutes a day.
You don’t need to exercise hard either. Light to moderate exercise has shown greater benefits only because people are more likely to make it apart of their routine.
Your heart health can improve as long as you’re raising your heart rate. One way to tell if you’re working too hard or too little is the can you talk or can your sing test.
If you can’t talk while exercising, then you’re overdoing it. If you can sing, then you need to work out harder.
As you jump rope, your heart muscle becomes better at pumping your blood and overall becomes more efficient.
When your heart pushes out more blood, it beats slower which keeps your blood pressure lower. Regular exercise pulls oxygen from your blood.
This will help you from getting out of breath and not tire out as fast during harder workouts.
Exercise lets your blood flow better in the small vessels around your heart. This prevents clogs in your arteries.
These clogs, if left alone, can lead to a heart attack or stroke. This also reduces your cholesterol levels.
Your “good” HDL cholesterol levels increase, and the “bad” LDL gets flushed out of your system. The LDL cholesterol increases the risk for heart disease because it clogs your arteries.
Can You Do Too Much Jump Rope Cardio?
It is possible to get too much cardio in when doing a jump rope workout.
Each person will experience different symptoms when they are overdoing it, but the rule of thumb is when your body can’t recover anymore.
You may feel sick a lot, always sore even from normal workouts, getting injured easily, or changes in your sleep (hard to wake up or fall asleep).
You also don’t want to extend your workouts to more than 60 minutes.
It’s a common misconception that when you’re sore, you’re doing the right thing. While it’s natural to be sore when you start a new routine, you shouldn’t be sore after regular training.
A lot of times, you’ll hear people say that if you feel pain to just push through it. You should never just “rush” or “push” through the pain.
If you’re feeling pain in your lower back, hips, knees, or ankles then you may be doing too much.
Some jump rope workouts are rough on the joints, especially at higher-intensities. Take a break now and then and switch off to low-impact types of cardio like swimming or cycling.
Your sleep schedule should adjust when you start a cardio routine. Normally, when you start a routine, your sleep quality and ease of falling asleep should improve.
In the case of getting too much cardio, your sleep schedule will get worse. You may have trouble falling asleep or waking up.
However, it’s important to check when you exercise. Some people fall into the bad habit of exercising before bed. This can affect your sleep as well, making it harder to sleep.
You may lose motivation for exercise. This can happen from time to time. You might not feel like exercising for the day here or there.
However, if it becomes a pattern when you used to look forward or not mind your jump rope workouts, it may mean you’re pushing yourself too hard.
It’s important to track your workouts and how hard you’re working to see if you may be exercising too much.
Be sure you’re taking necessary rest days and breaks when needed even if your workout seems easy.
Jump Rope Workout Benefits
A jump rope workout has several benefits for your body. The most widely believed belief is that it’s just beneficial to your heart.
However, jump rope workouts aren’t limited to healthy hearts.
One way that a jump rope workout benefits your body is through your leg muscles.
Obviously, when you’re jumping rope, you’re using your leg muscles. It strengthens your calf muscles and the lower-leg muscles.
Your elasticity and resilience of your tendons, fascia, and muscles increase and that leads to a reduced risk of injuries.
Another way jump rope workouts benefit you is through your coordination.
Your eyes, hands, and feet coordination are improved because of the steady rhythm you develop when jumping.
Believe it or not, your cognitive function improves as well.
When you perform a jump rope workout, you learn new motor patterns. Your nervous system pathways between your brain, wrists, and lower-leg muscles improve and strengthen.
Jumping rope helps with your more intense workouts too. You can use your jump rope workout as part of your circuit to make your workout more challenging.
You can replace your regular cardio routine with jumping rope as it’s intense enough to raise your heart and also burn calories quickly without having to spend hours at the gym.
One of the best benefits of jumping rope has is the cost.
A good rope can cost as little as $10.
A gym membership may cost in the hundreds depending on where you live.
Your local gym may have a commute or only operate during certain hours. A jump rope workout can be done anywhere and at any time.
Final Thoughts
You wouldn’t think that one of your toys from childhood is so effective and healthy for your body. A jump rope workout is beneficial for your overall health and well-being.
The great part about it is it costs little to nothing and doesn’t take much time to reap the rewards. No longer will you have to spend hours in a gym.
Just grab a jump rope and go!
