Jumping rope is an effective form of cardiovascular exercise that will help you to burn fat and calories while also strengthening your heart, relieving stress and even improving your mood and mental outlook. Jumping rope will also help you to build muscle in your calves, hamstrings, quadriceps, glutes, core, shoulders and arms and add lean muscle mass, which can help boost your metabolism and up the calorie burn even further. It may take a little time to build up the endurance to jump rope everyday, but once you do, you'll likely be thankful for the benefits.
Step 1
Practice jumping rope every day until you are able to jump for 20 consecutive minutes at a time. Start with jumping for one to two minutes straight, or less if necessary, followed by a 30 to 60 second rest. Continue that pattern until your entire jumping time equals 20 minutes.
Step 2
Jump for two to three 20-minute sessions each day. "Fitness" magazine reports that jumping rope for 20 minutes can burn 270 calories; by doubling that amount of time you will burn more than 500 calories per day. One pound of body weight is equivalent to 3,500 calories; therefore, you can lose 1 lb. per week by jumping rope in two, 20-minute sessions a day.
Step 3
Vary your jumping strategy each session in order to prevent reaching a plateau. For example, during one session you may focus on endurance and jumping for as long as possible without having to stop. During another, you may focus on speed, where you will most likely need to take breaks.
Step 4
Perform intervals, which can burn additional calories while preventing you from becoming bored and improving your aerobic capacity. To benefit from intervals, jump for a few minutes at your normal endurance pace and then increase the intensity by speeding up for 30 to 60 seconds. Insert intervals every few minutes throughout your workout.
Step 5
Watch what you eat in order to excel your weight loss efforts. Working out through methods such as jumping rope can greatly help you to lose weight; however, what you eat is also important. Follow a nutritious eating plan while eliminating foods with added sugars and saturated fats in order to meet your weight-loss goals.
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