Balanced Workout Routine with Jump Rope Can Help You Lose Weight

 Contents

1. How to achieve weight loss

2. Getting started skipping

3. Benefits Of Jumping Rope

4. How To Start Skipping

Jumping rope is a full-body workout, so it burns many calories in a short time. For an average-sized person, jumping rope might even burn more than 10 calories a minute. But jumping rope alone won’t be enough to help you lose weight. Jumping rope can be a part of a diet and exercise routine that revs your metabolism and helps you drop pounds fast.

How to achieve weight loss

The key to jumping rope for weight loss starts with understanding how to lose weight. The medical literature agreesTrusted Source that the first rule of weight loss is to create a calorie deficit. A “calorie deficit” is simply defined as using more calories than you consume throughout the day. You can do this by being mindful of your food intake and by burning calories through exercise. To lose one pound of fat per week, you need to create a consistent calorie deficit of 500 to 1,000 calories per day. That amounts to around 3,500 calories per week. 스포츠토토 The number of calories you lose through jumping rope will depend on how much you weigh when you start. A “calorie” is simply a measurement of energy. Weight is a measurement of gravity. When you weigh more, it takes more energy to work against gravity to move your body. That’s why people who are heavier burn more calories when working out. 

Getting started skipping

Skipping has to be one of the cheapest exercises available. You need minimal equipment, minimal space and you can practice just about anywhere — indoors or out. To kick-start your skipping routine, this is all you need:

• Skipping/jump rope. Skipping ropes are very cheap and widely available in sports retailers, or you can even make your own. To make sure that your rope is the correct length for your height, stand on the middle of the rope and pull the handles upwards until the rope is taut. The handles should be in line with the middle of your chest. If the handles come up higher, cut a few inches of rope off one end until you have the correct length.  
• Cushioned training shoes. Skipping is a high-impact activity, which is good for bone strength, but it is important that you wear suitable footwear. The action of skipping - particularly if you progress to some slightly more advanced movements - means that your shoes need some lateral stability to provide support for your feet. Cross-training shoes that combine stability with cushioning are best - tell your retailer what you intend to do in the shoes to ensure you select an appropriate pair.  
• Correct surface for skipping. On the same impact theme, cushioned training shoes alone aren’t the only consideration that you need to be aware of. Ideally, you should practice your skipping on a ‘giving’ surface such as a sprung gym floor, an exercise mat (ensure that the mat won’t move or slip), or a carpet. By skipping on a cushioned surface in correct footwear, you will avoid any lower leg problems that result from impact — such as shin splints.

Benefits Of Jumping Rope

1. May Improve Heart Health - Skipping or rope jumping is a great form of cardio exercise. It increases the heart rate. This allows the heart muscles to work harder to pump oxygenated and deoxygenated blood across the body, thereby promoting heart health and gain height. A 12-week study on the effect of skipping on children stated that rope jumping might help reduce the risk of cardiovascular disease in younger populations

2. Tones The Lower And Upper Body - Rope jumping is a great full-body workout. It helps shed fat from all parts of your body and tones you up. It will not help build lean muscle, but if you do it at a higher intensity, you will work your biceps, triceps, shoulders, calves, thighs, and glutes.

3. Burns Calories - Skipping or jumping rope is an amazing way to burn calories and shed fat. In a study, scientists found that rope jumping to dance music helped improve BMI more than stationary cycle exercise . Ten minutes of jumping rope with high intensity can be considered equivalent to running an 8-minute mile and can burn almost 1300 calories in an hour . Start with a short session of 2-3 minutes of jumping rope every day. Increase the duration and intensity as you progress.

4. May Improve Motor Function And Stamina - This is the reason most athletes, and especially boxers, practice jumping rope. Adding skipping or rope jumping and weighted rope jumping to your exercise routine can help improve coordination, strength, endurance, and balance in young athletes

5. May Improve Pulmonary Function - Jumping rope improves circulation and breathing and enhances lung capacity . A study assessed that long-term aerobic exercise showed a positive influence on cardiorespiratory functions and maximal oxygen uptake

6. Can Improve Bone Density - Osteoporosis and weak bones are direct causes of low bone density. Jumping rope regularly can help improve bone density . However, further research is required to understand how the duration, frequency, and intensity of rope jumping can affect bone mineral density. Moderate-intensity rope jumping is also safe for people with osteopenia and can help increase hip bone mineral density

7. May Boost Mental Health - Jumping rope with moderate intensity may have positive effects on anxiety, depression, and mood. Exercise may increase body temperature and blood circulation in the brain . This, in turn, may reduce stress and improve cognitive dissonance.

8. Is Easy On Your Joints - Low-intensity rope jumping is easy on your joints, thereby lowering the risk of injury of the knees or any other joint. The results of a study indicated that jump-rope training might improve the shoulder movement of overhead athletes. Jumping rope is an easy, effective, and simple aerobic exercise that provides a host of benefits – so blast some music and sweat it out! You can also include a 5-minute fat-burning skipping in your exercise routine to warm you up.

How To Start Skipping

• Adjust the length of your rope.
• Hold the handles at the ends of the rope – one in each hand.
• Step in the middle of the rope, keeping the length taut with the ends stretched upwards. Shorten the rope until both ends reach your armpits.
• Step in front of the rope and swing it from the back to the front.
• As the rope reaches your feet, jump. Keep your legs straight.
• Land softly on the floor.