Rope skipping, also known as rope jumping or jumping rope, is an activity that is popular as a children's pastime, but it can also be used to improve your athletic ability or aid weight loss. Although rope skipping does not involve any added resistance or special equipment, it can be highly effective if used in conjunction with a reduced-calorie diet. You should consult a medical professional before starting any diet or weight loss plan.
Caloric Expenditure
If you want to lose weight, you have to be in a caloric deficit, which means you need to expend more calories than you consume each day. You can do this by exercise or diet alone, but being active and eating less makes the process easier. Rope skipping, or jumping rope, can help you achieve this deficit, as the activity burns 730 calories per hour. This is more than the number of calories contained in three plain glazed donuts.
Sports Benefits
In addition to helping you lose weight, rope skipping may help enhance your sports performance. According to fitness trainer Ross Enamait, rope skipping, or jumping rope, can be used to improve your conditioning for combat sports such as boxing. In addition, Enamait suggests that this activity could also improve your endurance, coordination and agility, which can improve performance in a variety of sports.
General Health Benefits
As an aerobic form of exercise, rope skipping may also promote several other general health benefits. Aerobic exercises can help strengthen your immune system, improve your cholesterol and regulate your blood sugar levels.
Increasing Weight Loss Potential
Although rope skipping can be an effective weight loss exercise as is, you can modify the activity to increase the weight loss potential. One way to do so is to alternate legs while jumping, as this will require each individual leg to produce enough force to lift your entire body weight. In addition, you can use a weighted rope or wear ankle weights when rope skipping to add an extra challenge.
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