Skipping Rope

Love it or hate it, a skipping rope is the symbol of athleticism for a reason. And unfortunately, I find that skipping is without any doubt one of the most underrated moves in all locomotor skills. Let’s be honest – when is the last time you’ve been skipping? If you do it regularly – that’s just great for you. But far not everyone does it. At least, not on a regular basis. But skipping is one single exercise that combines both athleticism and coordination. That’s regardless if you’re 15 or 50. It is a move that definitely should not be left out of your workouts. So, my friend, if you’re reading this and you can’t remember the last time you’ve used a skipping rope, I strongly recommend you show some love to this move.

Skipping is actually a precursor to much higher forms of athleticism. The motion that your body makes while you’re skipping helps set your body in both neuronal as well as musculoskeletal standpoints.

If you still don’t know it – the right side of the brain is the one that actually controls the left side of the body. And, of course, vice versa. When you are upright, moving forward or backward, you are getting your body ready for various rotary sports. That includes the popular ones such as football, volleyball, basketball, baseball, tennis and even golf.

Generally, the moves of skipping, shuffling, and hopping are also great little workouts that will help individuals get warmed up before games. Also, proper skipping will definitely aid better movement to those popular soccer players who are paid millions of dollars!

Skipping will definitely be an awesome way to help you burn fat. Even if you’re in a bulking cycle, skipping helps your cardiovascular system! In short, there are lots of benefits!

Skipping Tips

• If you have not skipped for a while now, start by walking into it. As you begin doing it, I would recommend starting with the opposite right hand with the left leg. Then change.
• In case you find that you’re having a hard time keeping the proper form, I would recommend adding in an inside-the-knee tap. As the right leg goes forward, lift the knee and then tap the inside of it with your left hand. Of course, you should repeat this on the other side too. With time, it will help build that form you need.
• As you know, skipping is a continual stepping and hopping motion. You can step forward with your right foot, gently hop, and then land your right foot. As the right foot lands, the left foot is going to be in the air becoming the stepping and hopping foot.

Moreover…

Anyway, you would still wonder, why would you do it? As said, it has a lot of benefits. I am going to share them below. Also, you may think that you may not need it during a bulking period – that’s wrong. Because of all the amazing benefits of skipping, you can do it almost anytime, regardless of your goals. You may just adjust the amount and when exactly you’re doing it, as well as how often, depending on your goals.

So, let’s get to skipping benefits. Nonetheless, before I continue, one “benefit” is that you can do it almost everywhere. Just have the skipping rope at you and without requiring much space, you’re good to go almost everywhere and at any time.

So, let’s get started.

Skipping Benefits

Skipping Burns Calories

Of course, skipping is a great way to burn a lot of calories. And do it fast. For example, skipping for 15 minutes is going to have you burning anywhere between 200 and 300 calories. That’s surely more calories than you would burn with other cardio exercises in the same timeframe. Such as cycling or swimming.

While it’s not as easy to jump for 15 minutes straight, you can always stop and restart whenever you feel ready. But this is a great way to burn fat because jumping rope is going to use most major muscle groups! That’s why skipping is popular as a thermogenic exercise. It is going to create a lot of heat in the body.

In case you’re a beginner, you are going to find out that skipping for as little as only two minutes is still going to be really difficult. It is surely going to challenge your cardiovascular capabilities. That’s a huge advantage in the long run. That’s because the exercise is going to increase your heart rate almost immediately. At the same time, the body needs to maintain the amount of energy that your muscles need.

All in all, this makes your entire body work, including major muscle groups. Of course, this leads to a great boost in calorie burn.

Reduces The Risk of Injury

The jumping rope move itself has minimal risk of injury. There are low chances of injury and accidents. Well, maybe not for people who are around you. But jokes aside, you’re unlikely to suffer any injuries as long as you keep a proper form. It will also not cause any health issues as long as you keep a proper form.

Moreover, the more you do it – the less risks. Skipping with rope takes coordination. This means that the more practice you have with it, the less likely you’re to get hurt during workouts or during daily activities. This is all because the skipping move makes your upper body coordinate with your lower body. It forces them to work together. This makes your entire body more aware and agile.

Needless to mention it greatly boosts coordination, balance, and stability.

Boosts Heart Health

As you already know, cardio exercises are a great way to boost heart health. Considering that skipping rope is one of the best cardio exercises out there, it’s obviously one of the best ways to boost heart health too. That’s all because skipping really does get your heart going. So, it will be an amazing way to enhance your cardiovascular system and boost your heart health.

Needless to mention keeping your heart healthy is vital. You can’t have a healthy and good looking body without a healthy heart. It will boost your workout and gains, allowing you to keep on pushing toward your goals. Moreover, keeping your heart healthy and a good cardiovascular system will prevent the development of various health conditions such as:

• Asthma
• Diabetes
• High blood pressure
• Heart diseases

This is one of the main reasons why skipping is important even if you’re in a bulking cycle. While you wouldn’t want to lose as many calories as possible, of course, you would still need a healthy heart. And skipping is a great way to keep it healthy.

Reduces Stress

Better coordination, especially a healthier heart is why skipping is so important even among those who are in bulking phases. But another reason why you could do it during the bulking cycle (and of course, any other) is because jumping rope will help you reduce stress too. Needless to mention stress is a huge enemy for your gains. Stress can hinder your fat loss and muscle gain. Stress can be the reason why you experience various health issues as well. Generally, the less stress – the better. Both for your mental health and physical health. And obviously, for physical appearance.

There’s a 2021 study that proves that jumping ropes can significantly reduce anxiety levels. It does it in a surprising way. The exercise mimics the effects of stress. So, this helps your body practice working through it and dealing with stress. By doing so, the body is effectively learning how to protect itself from the negative effects of stress. It will lead to a long-lasting effect of reducing stress.

But it also helps in the short term. If you’re an anxious person and you weren’t skipping – I’m pretty confident that you’re going to see huge improvements in your anxiety by adding it to your routine. Will help reduce stress and anxiety levels both long term and short term. This means that only a few minutes a day of skipping is going to end up in the zone you need. It will help you forget about the stresses of the day. Something like a meditative exercise.

Less stress and less anxiety will shake off the tension allowing you to be calmer and more focused on your day-to-day tasks. You are very likely to be more productive both in and out of the gym.

Skipping Is A Full Body Workout

Jumping rope is a great way to burn calories. But except for this benefit, it will also come with the benefit of strengthening your entire body. Skipping is a great way to make your entire body stronger.

When you are jumping continuously, you may feel your calves, glutes, and quads. It’s quite obvious that they are getting stronger as they need to cope with the stress of continuous jumping. Nonetheless, you may not realize that it’s not only that. You are also going to get engaged with your arms, shoulders, and the extremely important core. This means that your arms, shoulders, lower back, and abdominal muscles also work during skipping. Therefore, they will become stronger as well. Generally, it takes your entire body in order to stabilize yourself while performing this exercise.

As your entire body works, your entire body becomes tougher to stress and overall stronger.

Skipping Rope In Conclusion

Skipping with rope it’s actually an extremely easy going type of exercise. It’s just one small piece of equipment and just one single move. As said, you can do it almost anytime, almost anywhere. I find it amazing that you can do it anywhere such as at the gym, at home, at the park, or whatever works great for you. It doesn’t take up space either.

It seems easy, but it’s very challenging, especially for beginners. That’s why it’s actually so great with so many benefits.

Skipping is going to boost your endurance and will hugely increase your stamina. It strengthens both your physical and mental health. That’s why it’s such an easy, yet great exercise all around. Jumping rope offers lots of great benefits, from reducing stress to burning a lot of calories that you may need to see that fat go.

Here is the routine that I would recommend for adding skipping into your workout routine for awesome results.

• Skip for 10 minutes to warm up before exercising.
• Jump rope for three minutes between rounds. At least, as long as you’re doing resistance training or aiming to lose as much fat as possible.
• May try to add 1 minute of speed skipping between workouts such as push-ups or sit-ups.

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