Monsoon is going on and it is raining everyday. Due to which all the plans of running, jogging, walk and gym have been washed away. Although this pleasant weather feels good, but maintaining fitness during this time becomes a challenge. But don’t worry, there are tons of exercises you can do at home. The most liked exercise among these is Skipping Rope. This is the best exercise to maintain fitness without going to the gym. Jumping rope not only helps you burn extra calories, but it is also beneficial for heart health. These 5 things can be helpful for you in making it more effective.
Jumping rope is a full-body workout, helping you tone both your upper and lower body. This workout is also very good for those people whose life is not active and busy in the same scheme because it requires less space and rope. You can easily get it done at home in a session or two. Dr. Zeba Rehman has given information about the benefits of jumping rope in his Instagram Physogenics. Dr. Zeba specializes in Physio Therapy.
Know why skipping rope is beneficial for you
1 Cardiovascular fitness
According to Dr. Zeba, skipping is a great cardiovascular exercise that gets your heart pumping and elevates your heart rate, which helps improve cardiovascular health. Skipping regularly can increase your stamina over time.
2 full body exercise
Skipping engages several muscle groups, including your legs, core, arms and shoulders. This is a great full body workout that can help tone and strengthen various muscle groups.
3 Helps in balancing weight (weight management)
Jumping rope can burn a large number of calories, making it an effective tool for weight loss and weight management when combined with a balanced diet.
4 Beneficial for mental health
Like any form of exercise, skipping can release endorphins, “feel-good” hormones, which can reduce stress and improve mood.
What are the things you should keep in mind while skipping rope (skipping rope tips for beginners)
1 Don’t Jump Barefoot
Usually people ignore this most important point while jumping rope. They think it is a home workout, so it can be done barefoot. While jumping rope barefoot can not only tire you out quickly, but also increase the risk of foot injury. Wear well-cushioned, well-fitting athletic shoes to reduce the impact on your joints and keep you stable while you jump.
2 Choose the right support
Choose a flat, non-slippery surface to jump rope on. Avoid concrete or hard surfaces. These can be hard on your joints. Which increases the risk of knee injury. If possible, choose surfaces like rubber floors, grass or wooden floors.
3 Warm-up is important
Always warm up before starting a jump rope routine. Do light aerobic exercise, such as jogging or jumping jacks, to increase blood flow to your muscles and prepare them for exercise.
4 Start Slowly
If you are new to skipping, start slowly and gradually increase the intensity and time of your sessions. Give your body time to adapt to exercise. Initially you can do two rounds of 25 steps. Increase them gradually according to your capacity. Before copying the professionals, always keep in mind that they have achieved this ability after a long practice.
5 Don’t jump too high
Keeping your knees slightly bent, jump onto your toes and use your wrists to curl the rope. Avoid jumping too high, as this can increase the impact on your joints.
If you feel pain, dizziness or discomfort while skipping, stop immediately. Take breaks as needed and don’t push yourself too hard, just do what you can.