Jump Rope for Weight Loss

If you've been looking for a way to add variety to your weight-loss routine, consider jumping rope. It requires neither a great deal of skill nor a health club membership, and with an investment in the proper gear, you can begin a jump rope routine regardless of your age or fitness level.

Getting Started

You'll need be a pair of cross-trainer or aerobic shoes with a reinforced toe and a lot of cushioning. The correct shoes will help absorb the impact of the jumps and may help protect your joints. The American Council on Exercise recommends choosing a high-quality, lightweight rope with foam grips. Select the correct length by standing on the middle of the rope; the ends should reach to your chest.

Jump Rope Basics

Fitness Magazine suggests jumping only an inch or two off the ground and landing softly. Relax your neck and shoulders, keep your elbows close to your body and avoid hunching over. Your breathing should be controlled and normal, allowing you to hold a conversation while jumping. Start with a basic no-frills jump. After you're mastered that move, you may add a little creativity to your jumps.

Calories Burned

The number of calories you burn depends on the speed of your jumps. Fitness Magazine reports that a 155-lb. person can burn 281 calories in 30 minutes by jumping slowly. Jumping at a moderate speed can burn 352 calories in 30 minutes, while a faster-paced jump can burn 422 calories in a half hour. On a list of more than 30 exercises on MayoClinic.com, jumping rope was No. 3 in terms of calories burned, with a 240-lb. person burning 1,090 calories in one hour.

Benefits

Benefits of using a jump rope for weight loss include cardiovascular and muscular endurance and improved muscle tone. Other benefits may include improved speed, agility and some flexibility improvement in the legs and arms.The American Heart Association states that jumping rope not only exercises your heart and lungs but may also exercise your brain -- strenuous physical activity feeds your brain glucose and oxygen, which in turn makes learning easier.

Considerations

Jumping rope requires hand-foot coordination, balance and awareness of the rope's position at all times. Improper landings can cause injury, and the strenuous nature of jumping rope means it's important to pace yourself.