There are countless potential benefits of jumping rope, but experts say these are the big ones you should know about...
It makes working out fun.
Jumping rope is naturally associated with childhood and that innately can make it feel fun and different from logging time on a treadmill or bike, Sklar says. "Jumping rope creates a challenge for kids and adults alike," he says. "Once you've mastered the basics, there are always new challenges and ways to get creative."
It gets your heart rate up quickly
Jumping rope is a high-intensity activity, Dr. Sulapas points out—and that can cause your heart rate to jump up quickly. "Your whole body is involved," Sklar says, "so once you get moving, your heart has to work hard to keep you going."
It's easy cardio
Jumping rope gives you a lot of bang for your cardio buck. If you're jumping rope at any speed for 30 seconds, you're going to start to feel it, There's a lot of coordination between different muscle groups."
And if it always seems like there aren't enough hours in the day to dedicate time for exercise, jumping rope can actually cut down on the overall amount of time you have to log for a workout to stay healthy. The Centers for Disease Control and Prevention (CDC) considers vigorous exercises like jumping rope to be about twice as efficient as moderate-intensity activities. So, if your main form of exercise is jumping rope, you technically only need to log 75 minutes of workouts a week (along with muscle-strengthening exercises) compared to something more moderate, like brisk walking.
It builds bone density
There are a few things that jumping rope does to help build your bone density. Jumping rope helps strengthen the bone density by strengthening the muscles around the bones, specifically the legs," Dr. Sulapas says.
"Building stronger muscles, in turn, helps build stronger bones in general, and jump roping can do that.
FUN WAYS TO JUMP ROPE
5 Moves to Boost Your Workouts
As you build endurance and jump for longer, try some new footwork to challenge your body and mind: You'll work muscles in new ways to improve your coordination and balance. And the changes will prevent boredom and keep your jump rope workouts fun...
One foot is in front of the other and switch feet. moving one forward as the other goes back.
Bring your feet apart and then back together like you're doing jumping jacks.
Cross your arms and hands as you swing the rope.
Keep your feet together and hop side to side
ALTERNATING FOOT STEP
Jog as you lift your knees in front of you