Many of us have fond memories of jump rope from when we were children. But in 2020 it regained its popularity with adults as a way to stay physically (and mentally) healthy during the pandemic. With gyms closing & fitness classes cancelled, home workouts became the new 'go-to' method of staying healthy worldwide, and training with a jump rope was an increasingly popular choice.
One of the best aspects of using a jump rope for fitness is that you can train practically anywhere. A jump rope can easily be packed away in your suitcase to use while travelling, slipped into your pocket to take to the park, or even done while streaming Netflix in the comfort of your own home. Not only is skipping with a jump rope fun, affordable, and convenient, but it also provides excellent benefits to our overall health and fitness. Here are 5 reasons why it's time for you to jump (excuse the pun 😬) on the jump rope bandwagon in 2021 :
1. Jump rope training can improve your cardiovascular fitness.
Boxers and martial artists have known for years that jump rope training is an effective way to increase their cardiovascular fitness needed for the ring. And while that probably doesn't apply to you, jumping rope is a great option for anyone looking to improve their cardiovascular fitness, regardless of whether you're training for a fight or for fitness.
Researchers have found that jump roping is one of the most effective cardiovascular exercises you can perform, more so than other popular forms of cardio such as running, swimming or rowing. The research showed that participants who completed daily 10-minute jump rope exercises for 6 weeks showed the same cardiovascular efficiency levels as those who participated in daily 30 minute jogs. These conclusions suggest that jumping rope can effectively improve your cardiovascular fitness, whilst being fun, affordable and convenient - win-win-win!
2. It may improve bone density.
As well as potentially improving your cardiovascular fitness, using a jump rope has also shown an ability to improve bone density in specific areas of the body. Bone density basically measures how strong your bones are - the more minerals you have in your bones, such as calcium, the less likely they are to break. As a result of this, a higher bone density has been linked to a decreased risk of developing osteoporosis, particularly for women.
Low-repetition, high-impact jumps are among the best training methods for improving and maintaining bone mass in young adult women. A study observed that participating in 10 jumps per day, 3 times per week, significantly increased bone density at the femoral neck (the most common location for a hip fracture!). I know what you're thinking, only 30 jumps per week can significantly increase bone density measurement in the hip? Seems unlikely! However, other similar research found that jumping with higher repetitions had only a small improved effect on bone density, compared to the lower-repetition jumps. The Royal Osteoporosis Society goes a step further and recommends that 50 daily low-level jumps, skips, or hops are optimal for most peoples bone health. Seems do-able, right?
3. Jump rope training may reduce stress & improve mental health.
There's no denying that 2020 was a hard year for many people, so we all need whatever pick-me-up we can get. While exercise can improve cardiovascular fitness and bone density, it can also help to reduce levels of the body's stress hormones, such as adrenaline and cortisol. It also stimulates the production of endorphins, chemicals in the brain that are the body's natural painkillers and mood elevators - yay!
According to Harvard Medical School, many people find that using large muscle groups in a 'rhythmic, repetitive fashion' works best at reducing stress. Walking, jogging, and skipping are prime examples of this. Jumping rope is also great for those experiencing the "winter blues" this time of year, as it can be done from the comfort of your home. We all know it's too easy to stay inside while its dark and grey outside, so jump rope training inside may be the perfect option!
4. It can improve balance & motor coordination.
Not only does jumping rope help to reduce stress levels, but it also can improve one's balance and motor coordination by strengthening muscles in your feet and ankles. While this is likely to improve balance and coordination, it also decreases the chance of ankle injuries while exercising (including jumping rope). Jump rope training also involves transferring weight from one foot to another, as well as helping to warm up the wrist and shoulder joints, which is why boxers and martial artists find jump roping extremely beneficial during training or before a fight.
Jumping rope also forces our mind to focus on our feet for a sustained period of time - an essential skill for football players. A recent study showed that when pre-adolescent football players incorporated jump rope exercises into their training sessions, their motor coordination skills were significantly improved compared to the control group who only completed football-related motor skill tasks. Impressive!
5. It's inexpensive, portable, and fun!
As we previously mentioned, jumping rope might have you reminiscing about your childhood, but think about why you have such good memories of skipping as a child: it was simply fun, and nobody can argue with that!
There are hundreds of jump ropes flooding the internet, and knowing which one to choose can be difficult. Prices range from $2 to $200+, but we've made it easy. We've taken all of the premium features you'd expect from the high-end jump ropes, and matched them with a price that makes for a versatile fitness tool accessible that's to all.
Our recommended jump rope
The Body Bolt Jump rope features an advanced self-locking mechanism, ergonomic handles designed to improve grip and stainless steel ball bearings for ultra-smooth, fast rotation. You can finally wave goodbye to annoying screws and tools, as our advanced self-locking mechanism lets you adjust the rope and find the perfect length in an instant!
Our rope handles have been specifically designed to fit comfortably within the palm of your hand for a robust and secure grip during even the most intense workout sessions. To make the choice even easier for you, the Body Bolt Jump comes complete with everything you need to get started, including two 2.5mm rope cables and a custom carry case. It really is a no brainer! You’re welcome :)