Whether you're starting to exercise or you're ready to shake up a stale routine, jumping rope can help you get the weight loss results you want. This tool can help you burn hundreds of calories in a short time, making your workout routine more efficient, more fun and more effective.
Calories Burned
Jumping rope is a great activity for anyone hoping to lose weight. It's inexpensive, fun and one of the most efficient ways to burn calories. A 160-lb. person burns about 365 calories in 30 minutes of jumping rope, according to MayoClinic.com. That's more than you can burn jogging, swimming or doing high-impact aerobics for the same time. Of course, the same intensity that makes jumping rope such an efficient calorie burner also makes it difficult to sustain for an extended period. If you're experienced, you'll get a fantastic workout jumping rope for 30 to 45 minutes, but most people need a less intense way to work a jump rope into their exercise routines.
Benefits
Jumping rope offers a unique opportunity to lose weight without having to spend a great deal of time or money or even leave your house. Using a jump rope can help you burn calories and strengthen muscles in your shoulders, chest, arms, thighs, calves and buttocks. Jumping rope is a good activity for people who prefer to work out in the privacy of their homes and yards, or those whose schedules can't accommodate a traditional exercise routine.
Preparation
Size matters when it comes to choosing a jump rope, so your 8-year-old daughter's rope might not be right for you. To test whether a jump rope is the right length, stand in the center of the rope and raise the ends in your hands; the rope's handles should reach your armpits. Have a well-fitting pair of sneakers that provide plenty of cushion for the balls of your feet, and always wear socks when you jump rope. The best surfaces for jumping rope are those that give slightly to impact, such as grass or hardwood floors. Some sporting goods stores also sell jump rope mats designed to create the ideal surface, although this isn't a vital piece of equipment.
Jump Rope Workouts
If you haven't jumped rope since you were a kid, don't expect to be able to jump for 10 minutes straight. That's a goal you'll need to work up to. Start by alternating one to two minutes of jumping with another activity, such as marching, running in place or lifting weights. Start with two jump-rope workouts the first week, then build up to longer and more frequent sessions as your fitness level improves. As you jump, keep your elbows close to your body and use your wrists and forearms, not your shoulders, to turn the rope. Jump just one to two inches off the floor and make sure only the balls of your feet touch the ground when you land.
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