If you want to add fun and creativity to your workouts, then you need to know about the benefits of jumping rope because this exercise is an extremely effective form of cardiorespiratory exercise and popular in boxing too.
Those exercises that require you to burn more calories are those where you need to involve more muscles. Since the demand for oxygen increases, you will expend more energy, therefore burn more calories and jumping rope does just that. So, what other benefits – besides burning calories – are there in a workout with jumping rope?
- Improve your coordination
One of jump rope benefits is that you focus a lot on your feet and your brain is aware of what they are doing and this is why boxers jump rope so much. Remember footwork in boxing we have talked about before? Well, since when you are jumping rope you need to know what your feet are doing, it will help you be coordinated for boxing too.
2. Decrease injuries to the feet and ankles
Jumping with rope will increase the strength of your muscles that surround the ankle joints which will help decrease injuries to the feet and ankles. According to the Jump Rope Institute, “jumping rope teaches players to stay on the balls of their feet, as opposed to being flat-footed or on their heels”.
3. Jumping rope is portable
A jumping rope can fit literally anywhere which makes it portable fitness, and it is also fun. You can take it to work, to school and use it to warm up or cool off before or after playing your favorite sport. If you learn how to do tricks you will definitely have fun!
Take your jump rope with you when you travel as well and stay fit wherever you are. You may also want to read about how to get back in shape after the holidays for boxing!
4. Bone and cardiovascular health
“Dr. Daniel W. Barry, an assistant professor of medicine at the University of Colorado, at Denver, and a researcher who has studied the bones of the elderly and of athletes, says that the best exercise to improve bone density is simply jumping up and down,” you can read in Life Hack. Also, since it can be used for aerobic conditioning it increases the heart and lung health if done from 3 to 5 times per week for 12 to 20 minutes at a time.
5. Improve your cognitive function
Since jumping rope involves learning new motor patterns, your nervous system improves as well. Your brain communicates with your wrists and lower leg muscles and therefore, your overall cognitive functions.
Additionally, jumping on the balls of your feet requires your body and mind to make neural muscular adjustments to imbalances created from jumping continuously. As a result, you obtain more balance, coordination, better reflexes and more.
6. Improved breathing efficiency
Jumping rope will give you more stamina, it will improve your heart health and also how you breathe, which is beneficial for any other activity you do, such as running or doing laps in the pool. It will also help you stay calm. Life Hack says that “boxers in the ring who jump rope actually are calmer overall than those who don’t,” this thanks to the ability jumping rope gives you to synchronize your body and mind.
You can also add jumping rope to boxing circuit training to help you increase the intensity of the overall workout.
Jumping rope workout for boxing
We have given you six great benefits jumping rope gives you and some of them are exclusive for boxers, such as helping with the footwork and building strength and resistance. For this reason, here is a workout you can use as a boxer with your jump rope.
You can choose to jump rope for 2 or 3 minutes and rest for 60 seconds for several rounds or you can alternate between rounds of skipping double time and rounds of slower jumping or jogging in place. Here’s a great tutorial by Jump Rope Dudes that teaches you how to do the double under:
We have also gathered for you a jumping rope routine you can use in boxing training published by the Jump Rope Institute:
- Skip rope for 3 minutes;
- Take a minute off, and do as many crunches as you can;
- Skip rope for another 3 minutes;
- During the next minute between rounds, do as many push-ups as you can;
- Back to skipping for 3 minutes;
- Do crunches for another minute;
- Repeat.
5 best jump ropes to choose from in 2020
If you have decided to incorporate jumping rope into your personal workout program, whether it is in boxing or not, it may be a good idea to invest in a good and durable jump rope. Try to get a rope that can adjust easily and that uses ball bearings to connect the rope to the handle. These tend to last longer than those that have the end knotted in the handle.
Since we want you to choose from the best products out there, we’ve selected the top 5 jump ropes from Amazon that you can buy right now for a great and fit 2020. Tell us in the comments what jumping rope you use and if you would recommend it or not.
This jumping rope is tangle-free and has ball bearings with a 6” cable. As they advertise on Amazon, it is a great rope for boxing, MMA and cross-training. The rope is made of braided steel wire, coated with PVC for more a more durable and smoother product and less risk of cracking or breaking.
In addition, it has light-weight ergonomic handles coated with 6inch soft EVA memory foam grips for a comfortable and strong grip. The length of the rope is 9 feet long and can be adjusted to your height. It is suitable for adults and children.
2. Survival and Cross Jump Rope
This is a great jump rope perfect for boxing, MMA and fitness training sold by FMS International and available on Amazon as one of their featured products. It is fully adjustable built with 5-inch handles and a ten-foot cable to provide a speed and endurance workout for adults of all sizes and also kids.
It is also a jump rope that is great for beginners but if you are a seasoned rope jumper, you will also find this rope a piece of great equipment for your workouts. Handles are lightweight and the coated steel cable is tangle-free. It comes with ball bearings for proper rotation, smooth motion and fast speed.
This jump rope will fit easily in a backpack so you can take it everywhere you want. Enjoy the lifetime guarantee with your purchase, find more information about it on the Amazon listing.
Another great jump rope for CrossFit training, boxing and MMA that comes with a 100% satisfaction guarantee and a lifetime warranty. It is 10 feet long, made of a PVC coated steel wire which ensures no kinking, tangling or bending and resistant to wear and tear.
Handles are made of foam and are lightweight, which will not cause strains on your hands and allow you to burn more calories without any discomfort. This jump rope is perfect for men and women from 4’9” to 5’8” tall and it is easy to adjust.
Also, with ball bearings for a seamless and smooth rotation during use, this jump rope may be just what you need.
This jump rope is a premium option with 360-degree spin and steel handles with silicone grips. Created by Epitomie Fitness, this rope will help you get in shape fast. It comes equipped with two 360-degree rotating cables for different speeds. It is flexible and cables will not kink, splinter or snap.
Ballistyx also offers a lifetime moneyback guarantee with every purchase so you will not have to worry if after buying it you consider that it was not what you were looking for.
If you are looking for a jump rope that both adults and kids can use, this is it. By Top Products, it has a smooth rotation, the cable is tangle-free and super fast. The 360-degrees ball bearings promote a high-speed rotation with flexibility and power and also a silent-high-speed jumping experience.
The length of the cable is approximately 9 feet long but it is fully adjustable for men, women and children. The handles are made of ergonomic lightweight foam that is non-slip and sweatproof for easy grip and rotation. The rope is made of a strong and durable wire rope made for speed with a strong wear-resistant PVC coating for protection and durability.
Do you like to jump rope or are you considering adding this exercise to your boxing routine? Tell us in the comments!
