Working out for at least 150 minutes each week plays an important role in helping keep your body strong, healthy and disease resistant, says the Centers for Disease Control and Prevention, but when you are trying to lose weight, it is often beneficial to go beyond the 150 minutes by adding in additional aerobic exercise to burn calories. One way to accomplish this is through the use of a jump rope.
Muscle Benefits
Jumping rope works several muscle groups at the same time. This includes muscles of the upper body for swinging the rope, such as the biceps, triceps and deltoids, as well as the lower body for jumping over the rope, such as the calves, quadriceps, hamstrings and glutes. Jumping rope also requires balance, which engages the muscles of the core such as the lower back and abdominal muscles. Building these muscles increases the muscle content of your body, which increases how efficiently your body burns calories, says MayoClinic.com.
Cardio Benefits
Along with providing a strength-training workout for both your upper and lower body, jumping rope is also a substantial cardio workout. The average 145 lb. person can burn an additional 120 calories per day by adding in only 15 minutes of jump rope between workouts, according to University of Maryland Medical System. This calorie number can be increased by by jumping faster.
Convenience and Price
A benefit to using a jump rope to increase your weekly calorie burn totals is that the equipment is both cheap and convenient. A jump rope can be taken anywhere with you and takes up little space without adding a lot of weight to what you're carrying. Jump ropes can also be found in many stores for less than a dollar, although weighted jump ropes, or jump ropes made out of more durable materials can cost substantially more, but rarely cost more than $20.
Safety
When adding additional cardio work to your exercise routine, keep safety in mind. If you have injured your arms or legs during strength training or other cardio sessions, it may be a better idea to skip jump roping for the day and let your muscles heal. Like any cardio activity, watch for symptoms of overworking your body, such as feeling light-headed, dizzy, nauseated or feeling pain of any kind. If you feel these symptoms, reduce your jumping speed or stop the exercise all together until the symptoms pass.
References
- Centers for Disease Control and Prevention: Activity Guidelines
- American Council on Exercise: Jumping Rope: Not Just for Kids Anymore
- Rope Sport: Benefits of Jump Rope Exercise
- MayoClinic.com: Exercise for Weight Loss: Calories Burned in 1 Hour
- University of Maryland Medical System: Calories Burned Calculator
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