Benefits of Skipping Rope Workouts

Playground Games, Double-Dutch and Boxers all spring to mind when you mention skipping.  If you’re looking for an intense cardio workout that you can do at home with no bulky equipment, skipping is the one for you.

Great for Cardiovascular Health

Skipping raises your heart rate and gets your blood moving. Research has shown that skipping effectively lowers blood pressure and strengthens the heart muscle. It also improves vascular function and reduces inflammation, which are key factors in preventing cardiovascular disease.

 

Comprehensive Full-Body Exercise

Although skipping might seem simple, it works out multiple major muscle groups. During a session, your core is engaged, and your legs work to keep your jumps small and controlled, while your arms maintain the rope’s momentum. Skipping is a great option for a full-body workout.

 

Enhances Coordination

Skipping requires hand-eye coordination, balance, and synchronised body movements, improving motor skills and balance. This exercise is favoured by boxers and beneficial for footballers, tennis players, and basketball players due to its enhancement of gross motor skills.

 

Boosts Running Performance

A review of 21 controlled studies found that runners who included jump training in their workouts significantly improved their time-trial performance over distances of 2-5 km. This improvement is partly due to increased muscle strength in the legs and feet, allowing runners to generate more force per step.

 

Stimulates Brain Function

Skipping demands both physical and mental engagement, which has a positive impact on cognitive function. It enhances coordination, rhythm, spatial awareness, and strategic thinking. Some studies suggest that daily skipping can protect memory function as we age.

 

Reduces Anxiety

A 2021 study showed that adults who skipped for seven sessions of two minutes each experienced significant reductions in anxiety. Skipping improved attention span and cognitive function while increasing serotonin levels, a hormone associated with mood regulation. This happens because physical activity redirects certain amino acids from the brain to the muscles, allowing more tryptophan (a precursor to serotonin) to enter the brain.

 

Easy and Accessible

Skipping requires minimal equipment and can be done anywhere. If you don't have a skipping rope from childhood, affordable options are available online.

 

Skipping Rope Techniques

 

1. Correct Length: Stand on the middle of the rope and pull the handles up to your armpits. The handles should reach your underarms. If the rope is too short, you’ll need a new one; some ropes can be adjusted by tying knots inside the handles.

  

2. Suitable Surface: Avoid hard surfaces like concrete or tarmac for intense sessions, as they can damage your joints. Opt for grass, indoors, or dense rubber surfaces instead.

 

3. Proper Posture: Keep your back straight, core tight, and head up. Avoid looking at your feet to prevent the rope from hitting your neck.

 

4. Hand, Knee, and Foot Positioning: Hold the rope handles firmly but not too tight. Bend your knees slightly to absorb impact and stay on the balls of your feet for better balance and ease of jumping.

 

5. Jump Height: Keep your jumps low, just an inch off the ground, to protect your joints and improve efficiency.

 

6. Patience: Learning to skip as an adult can be frustrating. Be patient and remember that it takes practice.

 

Home Skipping Rope Routine

 

Start slowly, with just 60 seconds of skipping to raise your heart rate.

 

1. Jump over the rope with both feet at a moderate pace, using the balls of your feet to absorb impact.
2. Increase the speed of the rope with your hands, which will speed up your jumps.
3. Jump side-to-side with both feet.
4. Jump on your left leg.
5. Jump on your right leg.

 

Remember to cool down and stretch your hamstrings after exercising.

 

Try Skipping for Fun and Health

The best thing about skipping is its portability; you can take your rope anywhere. Whether you skip for one, five, or ten minutes, raising your heart rate provides significant physical and mental health benefits. To get started, check out adjustable skipping ropes available at JLL.