Jump rope to lose fat, increase strength, reflexes, balance
By Andrew Dunne
Confucius said that “life is really simple, but we insist on making it complicated.” I think this includes exercise.
Modern fitness centers contain dozens and even hundreds of exercise machines, many of which claim to target specific areas of a particular body part.
However, some of the best exercises require little if any equipment.
This summer, if you are looking for a cheap and time-efficient way to increase fat loss, jumping rope may be the answer.
Jumping rope burns more calories per minute than many forms of exercise. A person who weighs 150 pounds will burn approximately 200 calories jumping rope at a moderate speed for 15 to 20 minutes, that's the equivalent of a standard chocolate bar or pint of beer or large glass of wine.
Jumping rope has also been found to increase strength, mental alertness, brain health, balance, reflexes, bone density, and cardiovascular health. Plus, I simply like the sound the rope makes as it spins and cuts through the air before tapping the ground. I find it somewhat therapeutic.
Apart from all these benefits, I think another reason to jump rope is simply because jumping is something we are designed to do. Jumping is one of the most natural human movements. In primitive times, people would have had to jump for survival. Primitive man would have jumped to catch prey and avoid becoming prey.
Nowadays, the ability to jump is not so much a necessity. However, that does not negate the fact that jumping is a natural, inborn reflex. Little children, for instance, will spontaneously just jump. My two young nieces get huge pleasure simply hopping up and down, or climbing on small furniture or playground objects and jumping off. As we age, we tend to lose or suppress this spontaneity to jump. How often, for example, do you see an adult bound up and down a flight of stairs?
Is it possible that jumping rope could stimulate the primal instincts of adults and perhaps even make them feel like kids again, and consequently increase happiness? While I am unaware of any research that has specifically addressed this, there is evidence that the answer could be yes. For instance, it’s common knowledge that aerobic exercise produces antidepressant-like effects, often called the “runner’s high.” More specifically, in their 2010 paper published in the European Journal of Physical and Rehabilitation Medicine, Professor Cakar and his colleagues reported that an exercise program that included jumping improved the quality of life and depression status of elderly people who live in a long-term care facility.
Given that humans are born with the ability to jump, it's arguably not surprising that jumping rope is associated with so many health benefits. And, this might explain why humans have been jumping rope in some form or another for thousands of years.
Although the exact origins of skipping are unclear, there is evidence that it dates back to Ancient Egypt, where people used vines for jumping. In ancient China, a form of jumping rope was apparently a popular activity, too. Ancient Roman gladiators supposedly also jumped rope for conditioning.
Fortunately, we don’t need to use vines to jump rope. We can go to almost any sporting store and buy a basic PVC jump rope for indoor and outdoor use for just a few thousand won. Daiso even sells decent-enough jump ropes for just 2,000 won ($1.75). And, since the length of a jump rope can be adjusted to suit different body sizes, one rope could even be shared by all members of the family. A jump rope is lightweight and compact, so it is easy to store away. You could even fold it up and stick it inside your running shoes.
No gym is required to jump rope. A flat surface free of debris is all that is needed. I've jumped rope on everything from concrete streets, grass, rubber mats, and timber floors to mountain tops and even snow.
So, there’s little reason not to try jumping rope. If you haven't jumped rope in a long time or if you are new to jumping rope, it is important to ease into it. If you do too much too soon, you could experience pain in your calf muscles Achilles tendons, shinbones, or back. This is especially true if your technique is poor. It's important to monitor your condition and gradually increase the duration, intensity, and frequency of jump rope training. Begin doing just a few minutes a few times a week.
I’ve made a tutorial video which discusses and demonstrates proper jump rope technique as well as the common mistakes that people often make when jumping rope. If you are new to jumping rope or simply find it really difficult and/or tiring to perform, I think you will find this video helpful.
https://www.youtube.com/watch?v=fdrsIx5-yZY&t=150s
With practice, your fitness will improve and you’ll be able to perform all sorts of cool tricks and that’s when jumping rope becomes really fun.
For lots more jump rope videos and tutorials, go to Youtube and search Andrew Dunne skipping.
The writer is an independent researcher. He can be reached at a_dunne@ymail.com.