When it comes to exercise we are always on the lookout for something novel or fun to do.Though not novel to any of us , skipping / jumping rope is a familiar and fun sport we associate with our childhood . Is it a rewarding exercise programme? Let’s find out !
Jumping / skipping rope biomechanics
It is an exercise which involves most major muscles and hence can burn more calories. It can be a great warm up exercise before your regular exercise programme as well as high intensity exercise by itself.
It is one of the high calorie burning exercises which can be done anywhere. Jumping rope can significantly reduce abdominal fat, bood pressure and inflammation.
Rhythmic movement of head, upper and lower body sets rhythmic patterns in the heart beat and breathing . The whole body works in synchronization.
Any exercise which utilizes large muscle groups, done continuously and rhythmically at a moderate speed is termed as an aerobic exercise. Examples are swimming, cycling, jogging , etc. When done at moderate speed , skipping fits into this category. Oxygen required by the muscles to breakdown glucose and produce energy is provided by the cardio respiratory system. Oxygen supply meets the demand.
When jumping rope is done in moderate aerobic pace , it increases the contractility of cardiac muscle , regulates cholesterol levels and improves oxygen and nutrients supply to all cells.
When jumping rope is done at high intensity in a short duration , it becomes an anaerobic exercise. The muscles now require more oxygen . The cardio respiratory system is unable to meet this increased oxygen demand .The muscles then breakdown glucose without oxygen. Hence the name anaerobic (without oxygen).
High intensity training , in addition to the above benefits , improves the tone of blood vessels , prevents aging of heart muscle and reduces body mass index.
How good can you get?
120 jumps per minutes is considered slow and novice level , while a grand rope master can do more than 420 jumps per minute!!
10 minutes of jumping rope at 120 jumps per minute equals to 30 minutes of jogging
John A Baker
Jumping/skipping rope consists of three phases
Loading phase
Flight phase
Landing phase
To complete these phases, the upper and lower body muscles act in coordination along with swing of the rope, timing and grip strength. All these combined actions fine tune our neuromuscular system.
Balance
Balance is the ability of our body to remain upright and steady over a period of time. Many parts of our body are involved in balancing our body like the eyes , receptors in ears , muscles , skin, joints. Our brain receives inputs from these organs and balances our body accordingly.
Skipping rope is a balance training exercise. It strengthens the muscles and joints and connects your body with the brain by establishing strong neural pathways. Balance training prevents falls and injuries.
Lymphatic drainage
Lymphatic vessels collect excess fluid, toxic waste and micro organisms from the tissues.These are processed in the lymph nodes and then enter the main circulatory system. Lymph flows only in one direction and is dependent on the skeletal muscles for propelling the fluid forward. Since jumping rope involves most major skeletal muscles , it is a highly effective exercise for lymphatic drainage.
Prediabetes and insulin resistance
Insulin is a hormone necessary for glucose to enter the cells . Inside the cells , glucose is broken down to provide energy to the cells. If there is no enough insulin or if the the cells are resistant to insulin , glucose cannot enter the cells. It stays in the blood and raises the blood glucose level. Prediabetes is a condition in which the blood glucose levels are slightly higher than normal and your cells are resistant to insulin. This condition can run for many years till you become a frank diabetic. Three main strategies at this stage prevent diabetes .They are weight loss, physical activity and healthier diet. Jumping rope can aid in weight loss and activate skeletal muscle cells to reduce insulin resistance.
Constipation
Constipation is infrequent or difficulty in passing stools. A person suffering from habitual constipation has increased colon transit time which means all the toxic wastes including potential carcinogens are in contact with the intestinal lining cells for a prolonged time.This is a risk factor for colorectal cancer. One major cause of constipation is physical inactivity. An old folk prescription for constipation is warm water and a minimum 60 seconds of rope skipping in the morning to activate intestinal movement.
Hand Eye Body coordination
Jumping / skipping rope involves simultaneous swift coordination of hand , eye and the body. Moreover , during jumping , information regarding our body’s position is continuously collected by the inner ear and sent to the brain. Daily practice strengthens the interconnecting visual , auditory and motor neural pathways. This improves visual tracking skill . It is the ability to fix your gaze on a moving object and track it. This can significantly increase your reading and learning skills.
Posture
Improper or drooping posture while sitting , standing, walking and sleeping can result in increased muscle tension resulting in pain in a particular area and joints , poor blood circulation and decreased oxygen levels in the blood.. When neck and upper back muscles are involved, it often causes headache on the affected side . All these can tremendously decreases our energy levels in our day to day tasks.
Jumping/ skipping rope works most muscles involved in maintaining proper posture, improves circulation and oxygen levels in the blood. Moreover it strengthens the postural muscles . All these factors , along with adequate hydration can dramatically reduce chronic muscle pain and associated referred headache.
Agility
It is the ability to move your body quickly without losing balance and coordination. Agility is required for preventing injuries in day to day tasks and to play efficiently in competitive sports. Jumping rope tremendously improves speed , rhythm and sense of timing.
Brain function
Any exercise programme has a positive impact on brain health. It improves memory and has an anti depressant effect. It can improve quality of sleep and enhance mood. According to a study , a single three minute bout of rope skipping can alter the state of brain positively and put the brain in learning mode. It also increases focus and alertness.
Bone health
Osteoporosis is age related loss of bone mineral density . It is also related to menopause, physical inactivity and nutritional deficiency. Jumping /skipping rope is a weight bearing aerobic exercise that results in stronger bones. This is due to the fact that bone forming cells are activated when bones are put on stress.
In addition , jumping rope exercise works many minor and major skeletal muscles and puts stress on the bones to which they are attached. In response to the stress, the bones undergo remodeling and become denser. Jumping rope exercise along with adequate calcium intake and vitamin D works wonders for bone health.
Grip strength
It works the forearm muscles , wrist extensor muscles, grip producing and relaxing muscles . Regular practice increases grip strength significantly. This can improve our work efficiency in daily tasks and for people who use hand tools in their profession .
Takeaway
Jumping/ skipping rope is a rewarding exercise which adds effervescence to your mind and body. There are so many variations which can add variety to your practice.It is a skill to be mastered which can induce neuroplasticity in the brain, weight loss and has cardiovascular benefits . Finally, its a fun way to upgrade our body and brain function.
Reference
- 101 Best Jump Rope Workouts Buddy Lee, Hatherleigh Press, 11-Dec-2018