Except for heredity, the three components of growth are nutrition, growth plate stimulation, and sufficient sleep. If any of them are not balanced, healthy growth cannot be achieved.
Nutrition requires a balanced diet, vitamins, and minerals, and the more you sleep, the better, but growth hormones are secreted vigorously when you fall into deep sleep, so it is important to sleep well even if you sleep for a small amount of time.
And what’s left is exercise, which is very important because it promotes metabolism and stimulates appetite so that nutrition can be provided smoothly, and above all, it stimulates the growth plate so that bones can be large.
There are several sports that stimulate youth and children’s growth plates, including stretching, iron bars, jump rope, swimming, and basketball. Among them, today we will learn about the height growth effect of jump rope for children and teenagers, how to jump rope, and trampoline, a good exercise for growing taller.
The effect of jump rope on growing adolescents and children
Height growth = Bone growth
The key is calcium. However, calcium itself has a low absorption rate, so magnesium and vitamin D are supplied in a balanced manner to help absorb and form bones properly. Therefore, calcium supplements are mostly sold in the form of a compound mixed with magnesium or vitamin D.
Another important nutrient is protein. Proteins, the core of muscle production, are indirectly involved in bone production and play an important role in increasing bone density.
Protein intake is essential for the bones to stretch out firmly. In adults, lack of protein decreases bone density and increases the likelihood of osteoporosis.
When nourished, the next role becomes sleep and exercise. Only when sufficient sleep time is secured, growth hormones are secreted normally, and as bones grow healthy in the growth plate stimulated by appropriate exercise, they grow taller.
What is the effect of jump rope?
Exercise that is good for height growth is effective when pressure is applied to the bone (growth plate = bone cartilage) in a vertical direction (down and down). The pressure of the downward load and the upward stretching ejection are repeated, making it an ideal stimulus when a force is applied up and down to the growth plate.
The growth plate grows vertically at both ends of the bone joint, and the more stimulated it is, the more the growth plate is stimulated, the more the growth hormone secretions are promoted, and bones are formed and grown smoothly, so “jump exercise” works.
In conclusion, basketball and jump rope are repetitive exercises, so it is a good exercise to stimulate the growth plate relatively more than other sports.
Choice of jump rope and method of jump rope
Nowadays, most of them are adjustable in length, so it is a priority to adjust the length of the line to “height + 55cm” after purchasing. It is ideal if both grips of the jump rope are located between the waist and chest when stepped on and pulled by the foot.
The material of the rope is pvc and nylon rope type, but the vinyl side is lighter, making it easier for children to use, and the rope type is recommended for teenagers or older. The handle is various, such as wood, sponge, and plastic, but the wood is not slippery and the sponge or plastic is light, so it is good.
There are various types of jump rope
such as luminous, LED, color jump rope, and sound jump rope, and there are even jump rope without a line. Look carefully and choose the products that suit your taste.
10 minutes of jump rope is the amount of exercise equivalent to 30 minutes of jogging. Therefore, it is appropriate to give children 20 times, 50 times, 100 times, and 200 times for each age group, giving them a break in the middle, and within 30 minutes at the longest. If it feels like playing with friends, not exercising, it won’t be too much for more than an hour.
And when jumping rope, the concrete floor has a lot of impact, so the soil floor is good because it can cause problems with knees or ankles. Shoes also need to be prepared with high cushioning sneakers so that they can absorb impact.
And since nutrition is always good right after exercise, a cup of milk can be a tonic for growing children right after exercise.