One of main obsessions of citizens in Spain, at least a significant percentage, are thin or change your physique and take 10,000 steps, it seems that you have established yourself as the exercise standard that can lead us to achieve our goals without much effort. It’s practically a obligation for many, but in addition to sometimes being impossible for professional or personal reasons, there is another alternative method which is confirmed as a solution tendency to take into account lose weight or tone up, without the greatest effort in the world.
Have a remarkable exercise like the one we explain below, combined with a balanced diet, can lead to the achievement of goals and a healthy body that can also lead us to improve our mental aspect. It’s the most effective trend of the moment, it’s been going on for a long time and it’s 10,000 steps goal per day achieves nothing.
A more effective exercise than walking 10,000 steps a day
Skipping rope is an effective alternative to walking 10,000 steps a dayoffering a cardiovascular exercise that not only strengthens muscles but also helps burn fat.
It’s an accessible exercise that can be done at home or outside with just a few sneakers and a rope, making it increasingly popular with people looking for quick results.
Additionally, jumping rope not only increases your heart rate and works the muscles in your arms and legs, but it also has the potential to improve mood through the release of neurotransmitters such as dopamine, serotonin, endorphins and enkephalins. A 2018 meta-analysis confirms these benefits by showing that rope training can improve strength in adults over 50.
Additional benefits include improvement of cardiovascular health, reduce blood pressure, increase motor coordination and balance, as well as increase bone density, especially important for women transitioning to menopause.
Additionally, skipping rope can increase running speed and be more efficient at burning calories than walkingdue to its intense nature and the involvement of more muscle groups. Incorporating this exercise into a workout routine, along with a balanced diet, can promote healthy weight loss and improve cardiovascular fitness.
Benefits of Jumping Rope
Jumping rope offers many important health benefits. First, it helps work on proprioception and prevent injuries by reducing the impact on the ankles, knees and hips. On the other hand, jumping rope can help with weight loss, as it can burn up to 1,000 calories in one hour of practice. In addition, strengthens coordination and neuromuscular strengthand also protects and strengthens bone mass.
Another notable advantage is that improves body posturewhich can help prevent hip flexion injuries. Additionally, skipping rope keeps your heart healthy and improves cardiovascular endurance, which reduces fatigue and increases endurance while running. This can also help develop agility and speed.
Likewise, this exercise is a great ally for reduce stress and improve breathing. Finally, the jump rope is a economical and accessible activity which can be practiced anywhere, making it a great option when the weather is not conducive to outdoor exercise.
Technology and functions
When you jump, the rotation of the rope comes from the wrists and not the arms. It’s important to keep your arms close to your body and shoulders, with your forearms still. Jump from the balls of your feet and land gently without landing completely on your heels. There is no need to jump high; a few centimeters are enough, provided you go over the rope. Additionally, it is essential to keep your legs slightly bent at all times.
There is different variations of jumps What you can try to add diversity to your workout routine:
- Easy jumping involves making quick, comfortable jumps without moving from your place.
- The single-leg hop involves hopping on one foot while slightly bending the other knee; then you change legs.
- The running step involves alternating which leg you land on with each jump, mimicking the motion of running without moving forward.
- Double jumping involves jumping a little higher and moving the rope twice as fast so that it passes under your feet twice before hitting the ground again.
Tips to Avoid Jumping Injuries
Prepare your body gradually Before starting your session, it is essential to avoid injuries. Start by stretching each part of your body and take a few minutes to do different warm-up exercises.
Consider the surface you are performing the exercise on. Very hard surfaces put more pressure on your joints than soft surfaces. If you practice this exercise regularly, choose a floor that minimizes injury.
It is important to remember that, as with any physical activity, the benefits of jumping rope do not appear immediately. Additionally, it is important to complement exercise with other healthy habits.
