Everybody knows that boxers have the most rigorous training schedules. It ranges from long-distance roadwork to lifting weights. That is not even to mention the intense boxing drills that they do. One of the key exercises for every boxer is skipping.
Jumping rope provides the boxer with various benefits. That is why almost every boxer starts their training off by skipping for a few minutes. It has become an integral part of every boxer’s training regimen.
Great Cardio Exercise
Between boxing and skipping, you have two of the best cardio exercises. It is a convenient exercise that requires little space or equipment. Only 15 minutes of cardio exercise in the form of skipping, can already burn a few hundred calories. Skipping is perfect for getting the heart racing. That increase in heart rate has a direct correlation to burning calories.
There are also different variations of skipping. You can incorporate normal skips, double under, or use a heavy skipping rope. The swinging motion puts a significant strain on your shoulders when done for a long time period. That is why your heart has to pump blood down to your calves and also up to your shoulders.
It will have you gasping for air and sweating intensely within only a few minutes. These are all signs of common efficient cardio exercises. It is thus clear that skipping provides the ultimate workout. It works in more than one part of your body. To add to that, it is also great for getting your heart rate.
Helps With Weight Loss
People often go to extremes to lose weight. They attempt to do extensive fasting or turn to grueling diets. The harsh reality is that a person can only lose weight by operating in a calorie deficit. This in effect means that that person has to consume fewer calories than they burn per day. As mentioned, skipping is a great exercise for burning calories. That is why it is also an efficient weight-loss tool.
When people find themselves in the middle of very busy schedules, they reprioritize weight loss and live a healthy life. They feel that their busy schedules leave them with too little time to exercise. It is the perfect excuse for not losing weight. This should however not be the case.
Skipping is only one of the many examples of an exercise that does not take up a lot of time. Because it burns so many calories in such a little time period, it can be very beneficial on your weight loss journey. It is the ideal 15-minute workout. It allows you to burn a sweat within minutes, and keep that calorie deficit for the day.
This benefit particularly relates to people who seek to improve their sports skills. A lot of sports require great footwork – boxing, football, and tennis. Footwork, agility, and reflexes all work together to the athlete’s advantage. Skipping is the perfect tool to achieve all of this in one simple exercise. Boxers, for example, have to be light on their feet.
They should be able to move in and out of their opponent’s reach within split seconds. To add to that, they also have to be able to create angles for their punches. Jumping rope can therefore help them to remain agile and move around fast in a fight.
It is common for boxers to incorporate this into their training programs. It is also often that we see them using different techniques for jumping rope. The question arises, why do they do this? The answer is quite simple. Boxing is an unpredictable sport.
That is why boxers need to adapt the manner in which they do things on a regular basis. When boxers skip rope, they variate between jumping on different legs and at different tempos. It allows them to prepare to change the manner in which they move at a very fast pace.
Creates Excellent Coordination
Coordination and timing are two of the most important elements in boxing. They can often be more valuable than having power like Tyson or speed like Ali. That is why skipping is such a fundamentally important exercise. Apart from all of the other benefits, it also builds excellent coordination.
A boxer is taught to coordinate jumps with movements. In theory, this may not seem too valuable. However, if you give this some thought, it simulates a punch very well. A boxer is required to step in, throw a punch and step out. This requires a combination of foot movement and shoulder movements. This is no different from skipping.
Timing in skipping is especially important. In the same way, it is important when throwing a punch. In order to hit and not get hit, your feet and shoulder movements should combine perfectly. This forces a boxer to make quick decisions and improve his coordination.
The muscle memory built from exercising is extremely important. If done enough, it will translate into a fighting scenario and be invaluable to the fighter. It is sufficient to say that this is one of the most important benefits of skipping during training.
Improves Boxing Stamina
Stamina is one of the most important weapons in any boxer’s arsenal. It allows them to think clearly and work efficiently when other fighters become drained. If a boxer is tired by the later rounds of a fight, they start to move slower. When they are slow and lose focus, it makes them vulnerable to being punched.
Their defense deteriorates and so does their offense. Skipping teaches boxing stamina by training boxers to move even after being on their feet for a long. Skipping for a long time will allow this movement to come in a natural way, in spite of them being tired.
Teaches Mental Endurance
When you think of mental endurance or toughness, fighters like Tyson Fury and Arturo Gatti come to mind. These fighters are known for getting back up when they get knocked down and pushing themselves to their very limits.
This is often a natural gift that they are borne with. But, it is not the case for everyone who boxes. That is why skipping can be a good way to improve on pushing yourself past your own physical boundaries. The nature of skipping is what allows it to be such a grueling exercise. When one decides to skip at a slow pace, it is not necessarily challenging to do.
It requires you to push yourself to your own limits. This is because no one can force you to skip faster or more intensively. It is entirely up to you. Much like running, your own self-discipline determines the success of your workout. If a boxer decides to skip at a high intensity for a prolonged period, it will push him to his limits.
Apart from this, it is also important to note that skipping requires thinking. It takes effort and concentration to correct your technique and timing. This is added to the general strain of training and helps the boxer to train his mind as well as his body.
Improves Your Balance
This benefit ties in closely with the coordination benefits that arise from skipping. A boxer has to have great balance. He must be able to exert great amounts of force and recuperate fast. It will help a boxer to switch fluently between offense and defense if they have great balance.
One of the easiest ways in which this can be taught or acquired is through skipping. Skipping helps boxers to determine how much force they have to exert and to focus whilst doing so. The different variations of skipping come in particularly handy here.
When a boxer skips from side to side or on different legs, it allows them to work on their balance. This again simulates a fighting scenario as a boxer must be able to move forwards and backward. By staying light on their feet, boxers are easily able to achieve this goal.
Their ability to balance translates into almost every aspect of their boxing: head movement, throwing punches, and moving around the ring.
Increases Bone Density
Using a jumping rope works a lot of muscles in your body. The two obvious areas are at first the shoulders. And second, a great force is exerted on your calves, ankles, and feet. It would be easy for someone to skip about 100 times per minute.
That may not seem like a lot. But if someone skips for 15 minutes a day for most of the days in a month, one can only imagine the stress it puts on your legs. There are various benefits that arise from this. This includes the strengthening of calving muscles.
The continuous strain on them by having to contract with every jump ensures that the muscles are strong. The same goes for all of the other muscles in your legs, especially the lower half. Skipping can be strenuous on your bones as well.
There are a lot of small bones with very particular functions in your lower leg area. The continuous, controlled strain put on your bones can help increase bone density. This has various benefits on its own. It will mean that you would be less likely to sustain an injury in your leg.
This can be especially beneficial for people who constantly practice different sports. The increased bone density will also mean that you are less likely to develop pain from exercising your leg muscles a lot.
It Is A Flexible Exercise
In today’s world, people often have very busy schedules. For the tight-scheduled business person, it can be difficult to make time to train. This is especially true when their training regimen concerns lifting weights. They have to fit in traveling to the gym and back and the session as well.
This all has to happen within a small time frame. This is another reason why skipping is the ideal exercise. It requires nothing but a small open space and a skipping rope. It means that even the busiest of people have a chance to work in a proper training session in their day.
The exercise is also flexible in the sense that it can be utilized in various different ways. What is often seen in the way in which boxers train, is for them to use it as a warm-up tool. It allows them to get into the right mentality by slowly warming up the body.
Alternatively, double-unders can be used as part of any combination of HIIT (High-Intensity Interval Training) exercises. It forces you to use a lot of energy and maintain it for a long period. You can also skip by using different variations, jumping in different directions and with different legs. This trains different aspects and will be extremely beneficial to your program.
Ordinary Health Benefits
As with any type of exercise, there are many health benefits that come with training. This differs between different types of exercises. But, there is a common group of factors that are almost always present. These ordinary health benefits also arise from using a jumping rope.
One of the most prominent and important benefits include the effect on one’s mental health. Exercise releases certain chemicals in your brain that assist with controlling your state of mind. Depression and anxiety are serious mental conditions.
They require treatment by a qualified medical practitioner. It has been shown that exercise can help control the effects of these conditions. So it is also another benefit of skipping. The positive effect of exercising on one’s physical health is endless.
Skipping as a form of exercise can help build better memory and brain function. It is therefore especially important for students or learners to make time for exercise during their busy schedules. It will assist with their brain functioning and help them to perform better.
Furthermore, exercise also reduces the risk of serious heart diseases. Enough exercise and a healthy diet can help with reducing the risk of cholesterol or strengthening your heart.
It is evident from the above-mentioned list that there are many benefits to skipping. It translates into almost every possible aspect of a boxer’s training regimen and also to ordinary people who just want to train.
It ranges from keeping you healthy to keep you fit while learning you to push yourself to your own limits at the same time. If there is one thing that is certain, it is that skipping should be a crucial, fundamental part of everyone’s training program. This is the case, regardless of their age or gender or what they are training for!