Jump roping is an efficient way to fit in a calorie-burning workout that can help you reach a healthy weight. It requires little special skill or equipment. Jump rope at the gym, in your backyard or even in your living room to help you burn calories and lose weight.
Benefits
Jumping rope helps you fit in the recommended five weekly 30-minute sessions of moderate cardiovascular exercise recommended by the American College of Sports Medicine. Jumping rope provides a significant calorie burn. The Mayo Clinic reports that a 160-lb. person may burn 730 calories in one hour. Jumping rope helps develop muscle in the upper and lower body. Over time, jumping rope develops agility, coordination and endurance. You can use these skills to embark on other athletic endeavors that can further your weight loss goals.
Form
Proper form helps you sustain your jump roping workout longer, so you can maximize calorie burning. You should hold the handles lightly and relax your shoulders. The wrists activate the turn of the rope as you keep your elbows tight into the body. Bend your knees as you launch and land, to minimize the sensation of impact. Stand tall, avoiding a hunch, and jump only enough to skim the ground.
Equipment
All you need for jumping rope is a properly sized jump rope and a pair of comfortable shoes. Choose cross trainers or aerobic shoes with cushioning at the toes and balls of the feet, suggests the American Council on Exercise. Your rope should be lightweight and feature foam grips to reduce slippage. To determine if the rope is the correct height for you, rest a foot in the center of the rope and extend the rope up toward your upper body. The handles of a properly sized rope should come right under your armpits, at chest height.
Strategy
While you may be challenged to keep up intense jump roping for an hour straight, you can break up that hour into 10- or 20-minute segments throughout the day to experience an equivalent calorie burn. Jumping rope also fits well into circuit training routines. To burn more calories during a weight routine, jump rope for a minute or two between each set of strength exercises. Add jump roping to a cardio circuit that also includes jumping jacks, shadow boxing and speed skaters. A jump rope travels easily, meaning you can always fit in a cardio workout and stick to your weight loss plan.
Misconceptions
If you shy away from jumping rope because your fear it puts too much impact on your muscles and joints, think again. According to RopeSport, a company dedicated to making jump roping accessible to everyone, jumping rope is lower impact than jogging. When you jump rope properly, your feet come up off the ground by only 1 or 2 inches.
Member Comments