Jumping rope is a form of cardio exercise that world-class athletes perform from boxers to professional soccer. Jumping rope helps:
- Calf muscle strengthening
- Stretch the heart muscle
- Improve the capacity of your lungs
- Build body stamina.
The rope jumping exercise is a full-body exercise so it burns a lot of calories in a short time. For an average-sized person, jumping rope may burn more than 10 calories per minute.
But jumping rope alone will not be enough to help you lose weight . Jumping rope exercise can be part of a structured diet and an exercise routine that will help increase your metabolism rate and help you lose weight quickly.
There are a few other things you should know before trying this jump rope exercise. Read on to find out more.
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How to lose weight
The key to jumping rope to losing weight begins with understanding how to lose weight. The first rule says that losing weight relies on creating a calorie deficit . “Calorie deficiency” is simply defined as using more calories than you consume throughout the day.
You can do this by paying attention to how much you eat and burn calories through exercise.
To lose one pound of fat per week, you need to create a steady calorie deficit of 500 to 1,000 calories per day. This amounts to about 3,500 calories per week.
The number of calories you lose by jumping rope will depend on how much you weigh when you start. “Calories” are simply a measure of energy. Weight is a measure of gravity.
The more you weigh, it takes more energy to work against gravity to get your body moving. This is the reason why heavyweight people burn more calories when they exercise .
Weight loss results with jumping rope exercise
The results of the jumping exercise vary depending on:
- Diet to follow
- Weight loss goals
- Activity level
- Level of commitment to exercise
You will also need to consider other factors, such as your age and your metabolism, which can greatly affect how quickly you see results.
As an example, we’ll use a 150-pound woman. You might be able to create a calorie deficit of 3,500 calories, one pound of weight loss per week.
If she added the 20-minute jumping rope exercise to her routine, 5 days a week, she would lose an extra 200 calories a day. That’s 1,000 calories burned weekly, giving her an extra half-pound weight loss gain per week.
Doctors don’t recommend losing more than 2 pounds (one kilogram) per week, as it can start to affect your muscle mass.
At an average of 1.5 pounds of weight per week, you will lose 6 pounds in a month. If she sticks to her routine, she will lose 12 pounds in two months. As her weight drops, she will have to jump rope for a longer period of time, or restrict your calorie intake even more, to keep seeing the same results.
It may take up to 4 months to see dramatic results, such as losing 20 pounds of weight. Losing 20 pounds will be a large percentage of her initial weight, which can make this result difficult to achieve. Jumping rope at 155 pounds will burn much fewer calories than jumping rope at 125 pounds.
There are other factors to consider when performing a jump rope exercise for weight loss. Cross training through other exercises, such as weight training, running or kickboxing, increases the calories you burn and prevents you from reaching the “weight loss stage”.
Before starting any calorie restriction plan, it is a good idea to talk to your doctor about your goals and health history. Diets like the keto diet or the paleo diet are gaining in popularity, but factors such as high cholesterol and heart disease may mean they are not a good option for you.
The best way to start is to create an eating plan that works for you. Certain foods rich in protein and fiber can reduce hunger, while reducing sugar and refined carbohydrates reduces your daily intake to hundreds of calories.
Jumping rope is a high intensity exercise
One of the misconceptions about the jump rope exercise for weight loss is that you only jump rope for an extended period of time. The key to jumping rope as an aerobic exercise lies in its capacity for high-intensity interval training (HIIT) . This means that you exercise at a high intensity level for short periods, followed by breaks. Here’s a simple explanation of the jump rope exercise. You will need a stopwatch or access to an app with a timer.
Group 1: Jump rope for 30 seconds in a row. This may be more difficult than it sounds. Rest for 60 seconds, then repeat for 30 seconds. Repeat 9 times.
Group 2: Jumping rope for 30 seconds in a row while switching feet, practicing moving your weight back and forth and stretching your core. Rest for 90 seconds between groups. Repeat this 4 more times.
Group 3: ends with a circle group. Jump rope for 30 seconds, and rest for just 12 seconds before performing the 30 seconds of jumping jacks. Rest for 12 seconds and finish hard with 30 seconds of pushups.
How to do the jump rope exercise
When you use a jump rope as an exercise tool, you may want to invest in a specialist jump rope from a sporting goods store. A seller in one of these stores can guide you in the best ways to use a jump rope and if you need special shoes.
If you have never used a jump rope, or if a long time has passed, here is this basic information:
Start by standing straight with your feet shoulder width apart and the rope behind your feet.
Use your hands to swing the rope forward in one movement. As you swing the rope forward, you also move your wrists slightly upward so that the rope goes down between your ankles and knees. You may want to do this movement several times and see where the rope has fallen before trying to jump over it.
Timing the rope swing so that you can lift your knees together and jump over the rope when it comes over your head. Once you’ve done this successfully, go ahead and see how many times you can pass the rope under your feet without stopping. This step may take some practice, but it will eventually come naturally.
Other health benefits of jumping rope exercise
Losing weight isn’t the only potential health benefit of jumping rope exercise.
Jumping rope improves your heart health
When you use a jump rope as an exercise routine, you are raising your heart rate to a higher level than usual. High-intensity exercise has been shown to make your heart stronger and reduce the risk of stroke and heart disease.
Jumping rope can reduce belly fat
No exercise is effective on its own without a belly fat diet. But a HIIT exercise like jumping rope has been linked to faster fat loss results, especially around your abdominal muscles and torso.
Jumping rope can improve your balance
It takes some coordination and balance to pull off a full rope jump workout. But constant practice will improve your ability to do this and give you better balance and coordination in your daily life as well.
One study of soccer players showed that jumping rope as a training exercise improved coordination and balance on the court.