Jumping rope improves lung health #1 know more about the benefits of this fun exercise.

Breathing exercises are often used to solve respiratory problems. However, lung health can also be improved by jumping rope. Know the benefits of rope jumping exercise.

The increasing air pollution day by day is affecting lung capacity. Due to this, the speed of the process of oxygenating the blood and breathing and exhaling starts slowing down. Breathing exercises often solve respiratory problems and maintain smooth lung function. However, lung health can also be improved by jumping rope. Jumping rope is practised from a young age. But lack of time takes these games away from us. Know from the expert how lung capacity can also be improved by jumping rope, apart from other benefits.

What is jumping rope exercise

Respiratory, Pulmonology, and Sleep Medicine Consultant, Artemis Hospitals, Dr. Arun Chaudhary Kota, gave information about this. He said that jumping rope is very beneficial for treating lung health. According to him, jumping rope is an exercise children often play like a game. This improves breathing capacity and reduces the risk of heart-related problems. Its regular practice boosts brain health and maintains oxygen flow in the body.

Jumping rope helps remove carbon dioxide from the blood and inhale and exhale it. Lung capacity is measured with the help of the amount of oxygen. Jumping rope improves lung capacity and also increases functioning.

Health benefits of jumping rope

1. Effective for the lungs

According to the Journal of Physical Therapy Science, continuous jumping rope increases the heart rate, which also improves lung capacity. Lungs require more oxygen during rope jumping. This helps in getting rid of breathing problems and shortness of breath. Jumping rope for 10 minutes 3 times a day improves inhaling and exhaling.

2. Takes care of heart health

Rope jumping is considered the best cardio exercise. It reduces the risk of heart disease and heart stroke. It improves blood circulation and also improves breathing. Overall, it increases the capacity of our lungs. That is why it is also helpful in reducing breathing problems.

3. effective in weight control

Rope jumping is also one of the most effective ways to lose weight. If diet and other things are taken care of along with this, then it helps a lot in reducing weight. This exercise reduces overall body fat; no expensive machine is required. Regularly jumping rope can help a lot in weight control.

4. Increases concentration

Rope jumping is also a beneficial exercise for the brain. It increases concentration. While jumping rope, one must constantly remember that the feet do not fall on the rope. This process increases concentration. This increases the coordination between hands, feet, and brain, which is also very good from the point of view of mental health. Rope jumping is also capable of protecting from problems like anxiety and depression.

5. Increases skin glow

Due to proper blood circulation and smooth activity of the lungs and heart, the skin’s glow also increases. By the way, any exercise increases the glow on the face. Rope jumping is even more effective in this matter. Along with this, it is also effective in strengthening the bones and increasing flexibility in the body.

6. Increase the strength of the leg muscles

Doing it regularly gives relief from pain and cramps in the legs. Apart from this, thigh and calf muscles get strengthened. The body can be kept active by burning the extra fats deposited on the legs. Practicing it in the morning and evening reduces leg pain and swelling. It can also reduce the risk of water retention.

Advantages  of skipping rope

1) Almost all the body parts are used in skipping rope. It also exercises your legs, stomach muscles, shoulders and wrists, heart, and internal organs.

2) Skipping rope thickens bones’ structure, making bones stronger. Skipping rope requires rhythm, strategy, and correct operation, which is also an excellent exercise for the brain.

3) Skipping rope for 10 minutes equals running for 8 minutes. Skipping rope for one minute consumes 10 to 16 calories of energy.

4) Skipping rope helps a lot in weight loss. If only one exercise, i.e., skipping rope, is done for 20 minutes every day, then jumping continuously for a week can lose up to 500 grams of weight. To lose weight and reduce body and stomach fat, rope skipping should be included in your exercise routine.

Increase height by rope skipping.

Rope skipping increases height. Rope skipping stretches the legs’ spine, back, and calf muscles and forms some new muscles. Rope skipping also increases bone mass. Due to these two reasons, regular rope skipping increases height in 3 to 6 months.

 Along with rope skipping, a proper diet is necessary to increase height. This will also protect you from any pain and weakness. You should eat things in your diet that definitely contain calcium and protein. Calcium is necessary to increase bone mass, and protein is needed to increase muscle mass.

Increases The Capacity Of Lungs

Rope skipping increases the capacity of the lungs, strengthens the lungs, and brings a glow to the face. Rope skipping increases stamina and corrects uncontrolled heart rate.

Accelerates Blood Circulation

Rope skipping accelerates blood circulation, which provides nutrition to the skin, and the toxic elements of the body come out through sweat.

Balance Hormone

 A significant advantage of rope skipping is that it balances hormones, relieving tension and depression.

RULES OF JUMPING ROPE

The right time to jump rope is in the morning or 4-8 pm.

If you do not have the practice of jumping rope or have never jumped rope before, start with a lesser number.

Start by jumping rope 30-50 times a day. After a few days, when it becomes easy for you, jump rope 75-100 times. Gradually, you can jump rope up to 300 times a day.

Another way is to jump for 3-4 minutes daily, then gradually, in 1.5-2 months, you can increase the jumping time to 15-25 minutes.

Note that when you start feeling breathless, stop jumping rope. Take a break of 1-2 minutes, relax, and then start again.

Jump rope at a speed so that the heart rate remains the same.

Important Notes:- Drink some water sometimes before jumping rope. Otherwise, you may feel thirsty in between jumping. Do not drink water while jumping rope and immediately after jumping. Do not drink more than 1-2 sips if you have to drink.

How should a jumping rope be?

The jump rope should not be too long; otherwise, it can get entangled after hitting the ground, and not too short because it can get trapped in the feet. The length of the jump rope should be at least 3 feet more than your height. The jump rope should be strong, and the rope should not be too light so that it does not get entangled repeatedly while jumping.

Some precautions related to rope jumping for girls and women.

Regular rope jumping does not increase the breast size but reduces the breast size because this exercise burns body fat. Some girls and women feel uncomfortable with the movement of their breasts while jumping rope. If you wear a loose bra, then there can be pain due to excessive breast movement. Therefore, remember that girls should wear a fit bra of the right size or jump rope and sports bras and shoes.

If a woman has had a C-section or standard delivery, she should start jumping rope at least 6-8 weeks after that. Then, she should jump rope only 20-50 times daily for the first week. If this does not cause any pain or problem, then the number of jumps can be increased slowly from the second week.

Conclusion

Though jumping rope is considered a sport, it is such an exercise before which it is essential to warm up for a while. Wear soft shoes on your feet so you do not get hurt while jumping rope. Also, if you feel any strain or any problem, stop immediately. If you feel more pain, then start again only after consulting a specialist. After jumping rope on the first day, you may experience pain and stiffness in your legs and thighs. This is because muscles have been lying dormant for a long time. Gradually increase the number and time of jumping rope; in a few days, the muscles of your legs and lower body will appear solid and throbbing.

FAQ | Some questions and answers related to rope skipping

Q: What happens if you jump rope during periods?

A: Rope skipping is not prohibited during periods, but you should not do it too often. If you have period pain, fatigue, or any other problem, you should not jump rope.

Q: How many times should you jump rope in a day?

A: You should jump from 5 minutes to 20 minutes.

Q: In how many days does rope skipping reduce weight?

A: The effect starts showing in 4 to 6 weeks

Q: Does rope skipping increase height?

A: Regular rope skipping and proper diet have been seen to increase height in people up to 21. The possibility is lower for people older than this.

Q: In how many days does rope skipping increase height?

A: Jumping rope for at least 3-4 months and taking a proper diet increases height.

Q: Do thin people lose weight by rope skipping?

An A: If thin people consume a good, healthy diet, then skipping rope develops their muscles, makes the body well-built, and does not cause weight loss.

Q: Does skipping rope reduce belly fat?

A: Yes, skipping rope reduces the fat accumulated in the body.

Q: What happens if you skip rope after eating food?

A: There may be stomach ache and indigestion problems. Jumping rope should be done 1-2 hours after breakfast and 3-4 hours after lunch/dinner.

Q: What is the price of skipping rope?

A: From Rs 50 to Rs 5000.

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