Jumping rope is a heart-pumping, calorie-burning exercise that burns calories while building muscle. Because you need little more than a jump rope and a flat surface, jumping rope is a portable exercise that you can do at home, at the gym or on the road. While jumping rope is a healthy activity for most fitness types, consult your physician before beginning any type of exercise routine.
Weight Loss
Any type of physical exercise burns calories, but aerobic exercises such as jumping rope, burns a significant number of calories in a short period. Weight loss involves burning more calories than you take in on a daily basis. Because 1 lb. of fat equals 3,500 calories, you need to burn approximately 500 calories per day through physical exercise to lose 1 lb. a week. For a weight loss of 2 lb. per week, you need to burn 1,000 calories per day.
Caloric Burn
A person who weighs 160 lb. burns up to 730 calories an hour while jumping rope, while someone who weighs 200 lb. eliminates approximately 900 calories per hour. While jumping rope for one hour is difficult, it is achievable when broken into five- or 10-minute bouts of jumping. If you jumped for an hour each day for a week, you'd lose 1 to 2 lb. a week depending on your current weight and your caloric intake. Combine daily exercise with a balanced diet for maximum weight-loss results.
Benefits
In addition to burning calories, jumping rope offers a variety of health and fitness benefits. Jumping rope improves balance, agility, stamina and your overall cardiovascular fitness level. It's also an inexpensive and fun activity you can do with your kids. Different options of jumping such as jumping in and out, speed jumping, high knees, jumping side to side and double jumping helps you stay motivated while you work out. Jump rope is also a full body workout.
Considerations
Jumping rope is a high-impact exercise, however, when done properly it puts less impact on your hips and knees than jogging, according to RopeSport.com. Practice proper technique while jumping. Your feet should come no more than 2 inches off the ground. Keep your shoulders relaxed, wrists loose and head in neutral alignment with your spine. Practice on your own or ask a personal trainer for help with form and technique to avoid injuries..
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