Here are some great benefits of jumping rope:
Enhance cardiovascular capacity
Jumping rope is considered an effective form of cardiovascular exercise, as it increases your heart rate and helps reduce the risk of cardiovascular diseases.
Many studies have shown that jumping rope helps improve the rate of oxygen consumption (VO2 VO2 max). VO2 max, also known as maximum oxygen consumption, is an index showing the body's ability to absorb, transport and use oxygen during high-intensity exercise.
The higher your VO2 max, the more your cardiovascular endurance improves.
Jumping rope has many health benefits (Illustration: Getty).
One study found that people who jumped rope twice a day for 12 weeks had greater improvements in VO2 max and exercise capacity than people who did not jump rope regularly.
In one study, a group of teenage girls with high blood pressure followed a jump rope exercise regimen for 12 weeks. After 12 weeks, they reduced their risk factors for cardiovascular disease. These improvements also included reduced total body fat, reduced belly fat, and better heart rate control.
Burn calories and lose weight
Jumping rope not only improves your cardiovascular system, it also helps you burn calories. In one study, teenage girls reduced visceral fat and improved their overall body composition after participating in a 12-week jumping rope regimen.
Research shows that jumping rope can help you burn more calories than many other forms of exercise because it works your upper body, lower body, and core.
Jumping rope for 5 minutes burns more calories than walking on a treadmill for the same amount of time. Jumping rope also burns more calories than walking, jogging, swimming, cycling, and tennis.
Muscle strengthening
Jumping rope requires you to work your calves, quadriceps, and hamstrings. It strengthens the muscles in your feet, ankles, and knees, providing stability to your leg joints. Regular jumping rope strengthens the muscles in your legs and improves the elasticity of the surrounding tendons.
Increase bone density
By jumping rope, you are putting stress on your bones, tendons, ligaments and muscles and this helps your body adapt in a positive way. The body's response helps slow down the loss of bone density and muscle mass due to age.
In one study, a group of women between the ages of 25 and 50 improved their hip bone mineral density after performing jumping jacks just 10 times, twice a day, for 16 weeks.
Efficient and convenient
To jump rope, all you need is a rope and a flat surface. It is one of the few exercises that is convenient because you can do it almost anywhere. Jump ropes are lightweight and easy to carry, making them the ideal fitness accessory to take with you when traveling or to work.
Jumping rope is an effective way to burn calories. Just 10 minutes of jumping rope can burn about 100 calories, depending on your weight and the intensity of your workout. Jumping rope for 10 minutes is equivalent to running a mile (1.6 km) in 8 minutes.
If you are new to jumping rope, start with low to high intensity to get your body used to this exercise. Before each session, warm up by walking or warming up your shoulder, arm, and leg joints with rotating movements for about 10 minutes. Jump rope for at least 15 minutes/session and at least 5 days a week.
Source: https://dantri.com.vn/suc-khoe/nhay-day-khong-chi-giam-can-them-5-loi-ich-tuyet-voi-20250730155801617.htm
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