Key health benefits of skipping

To start exercising, all you have to do is walk to your nearest sports store and buy the cheapest skipping rope. It will be a better choice than the lightweight skipping ropes from the toy store. At the same time, it is a product that practically does not deteriorate and serves for many years. Choosing skipping rope, pay attention to what material its cable is made of. If it is light, it allows you to jump slowly, while the metal rope, forces you to train faster. The correct length of the skipping rope is very important. To adjust it, stand in the middle of the skip - it should reach your armpits. Some skipping ropes do not have an adjustable length and then we have to suggest the length of the rope. You can also choose an adjustable skipping rope. Where to practice?

Find a piece of flat surface, or put it on the floor training mat. When jumping outdoors, choose a place with short grass, without rocks or branches lying next to it that the rope can catch on.

Skipping has plenty of health benefits. Here are a few you may not have heard of:

1. Improve coordination

Jumping on a skipping rope effectively improves your coordination, especially between the eye and feet. It also forces you to develop completely new reflexes - over time, you don't have to think about where the line is and jump automatically. This allows you to perform more jumps at the same time. Then you can learn more advanced exercises that further enhance your coordination.

2. Reduce the risk of foot and ankle injuries

Skipping is beneficial in most sports - not just boxing. With this exercise, we strengthen our ankles and reduce the risk of spraining them. This injury could take you out of training for several months. Jumping not only improves coordination, but also strengthens the muscles and tendons surrounding the ankles and reduces the risk of injury. Jumping also develops the habit of standing on the forefoot instead of the heel, which increases the dynamics of movement. This helps a lot in sports that force you to change positions quickly, such as tennis.

3. Burning a lot of calories

Skipping burns more calories than running for the same amount of time. One jump burns 0.1 calories, and by jumping at an average pace, we can burn up to 1,300 calories per hour.

4. Ability to exercise anywhere

Jumping exercises give similar results as jumping on a trampoline, and involve much less financial expenditure. You can take the skipping rope to school or work and practice whenever you find some free space. The exercises are also a good warm-up before cycling or playing ball. Skipping unites generations - it is one of the few sports in which children can compete with adults.

5. Improve bone density

Skipping is a great exercise for the elderly, as it helps strengthen bone density. With it, we prevent the loss of bone mass, which particularly affects postmenopausal women. Osteoporosis is a hereditary disease, so if there have been people in your family who have had problems with it or suffered a serious fracture, you too should start jumping in.

To strengthen bones, do 20 to 30 jumping jacks a day.

6. Strengthening the heart

Bouncing is an effective cardio exercise for strengthening the heart and burning fat. You can replace running or cycling with it, for example. To achieve visible results, train 3 to 5 times a week for 12 - 20 minutes each.