Jumping rope combines some fun with the calorie-burning benefits that help you to lose weight. The exercise will help you build your stamina, so with regular practice you can increase the amount of time you are able to jump rope---which can equal greater weight loss.
Requirements
Get a rope that's long enough that you won't hit your head while rotating the rope. In order to ensure you are jumping with the correct size rope, hold it in your hands and stand with two feet on it. Pull the rope upward. If the handles reach your armpits, it is a sufficient height for jumping rope, according to "Reader's Digest." You will also need enough space to make a full rotation of the rope--at least three feet by four feet will be sufficient, according to Rope Sport.
Benefits
A 150-pound person can burn 228 calories in 20 minutes jumping rope, according to Health Status. Jumping rope also helps tone the muscles used to perform the jumping motion, including the arms and legs. Because jumping rope is an impact exercise, the frequent striking of the ground helps to build bone density, according to WeightLossforAll.com.
Beginning Exercise
Warm up before your jumping-rope session by walking or jogging in place for three to five minutes. If you have not jumped rope in the past six months to a year, it's a good idea to start small. Reader's Digest recommends jumping for two-minute intervals or counting to 30 to 40 jumps. Rest and then repeat for two additional sets. As you gain strength and lung capacity, increase the amount of time you jump. Ensure you cool down in a similar manner as you warmed up in order to prevent injury.
Advanced Exercise
The longer or more vigorously you jump rope, the more calories you burn--which will in turn help you to lose weight. As you begin to increase your lung capacity, work your way up to three 20-minute jump rope sessions per week, recommends "Reader's Digest." As jumping rope becomes easier, you may wish to engage in some variations on the standard jump rope method--this includes jumping from one foot to another, or jumping on one foot at a time.
Warning
Jumping rope may not be suitable for those who are very overweight, according to WeightLossforAll.com. This is because those who are overweight may be at an increased risk of injury when jumping rope. Ask your physician before adding a jump rope routine to your exercise program to ensure you are in healthy condition to jump rope.
Member Comments