Maximize Weight Loss with Jump Rope Cardio: Top Benefits

The Popularity of Jump Ropes for Exercise

With jump ropes being one of the most affordable and accessible fitness options, it is no wonder that their sales have been skyrocketing. In 2021, the global market size hit a jaw-dropping 1.9 billion, and according to year-over-year data, the demand for this simple exercise equipment is on a steady rise.

The Historical Relevance of Jumping Rope

Amazingly, the sport of jumping rope can be traced back to the 1600s. Still, it remains just as beneficial today as it was back then. “Jumping rope has many benefits that impact our heart, tendons, muscles, and bones,” says Meghan Wieser, a doctor of physical therapy and a strength coach based in Maryland.

Health Benefits of Jumping Rope

Jumping rope offers numerous health benefits that touch on various systems throughout the body. It has been proven to improve balance and coordination and provide a full-body workout. Regular practice strengthens upper body muscles like your biceps, core, back, forearms, and shoulders, as well as lower body muscles such as your calves, hamstrings, glutes, and quads. “It also aids in cognitive performance and mental health,” says Michele Olson, an adjunct professor of sports science at Huntingdon College in Alabama.

Jumping Rope for Cardio

Jumping rope is also excellent for a cardiovascular workout, improving blood pressure and heart rate. “Jump roping taxes the cardiovascular system quite a bit resulting in improvements in cardiovascular capacity,” says Wieser.

Jumping Rope for Bone Health

Moreover, jumping rope is a low-impact exercise that is beneficial for bone health. “Research shows that jumping rope can be a good way to increase bone mineral density in your feet and heel bones,” says Olson.

Jumping Rope for Weight Loss

According to some reports, jumping rope can burn as many as 500 calories within 30 minutes of vigorous activity. Therefore, it can significantly aid in weight loss. Olson confirms that “six weeks of rope jumping has been found to decrease BMI.”

How to Begin Jumping Rope

If you’re looking to start jumping rope, Olson recommends some tips for beginners. These include jumping softly and low to the ground, maintaining slightly flexed knees, keeping your hands low and close to your body, and twirling the rope with your wrists without using your elbows or shoulders. Before delving into extended attempts at the exercise, it’s important to “start slow” and refine your technique, says Jason Moran, PhD, a sport and exercise scientist at the University of Essex in England.