According to MayoClinic.com, jumping rope is among the most effective exercises for burning calories. Therefore, it can make a significant positive impact on your weight-loss goals. Exercising is effective for weight loss because it increases the total number of calories you burn per day. Losing weight with jump-rope workouts alone is possible as long as you’re consuming an appropriate number of calories.
Decreasing Fat
To lose weight, you need to focus on increasing the number of calories you burn per day by exercising regularly and limiting the calories you take in by making healthy eating decisions. Whenever you take in fewer calories than you burn, your body is forced to break down the fat you have stored on your body to use as fuel, thus resulting in a decrease in body composition. The daily caloric deficit will eventually lead to noticeable weight loss. According to the American Council on Exercise, every time you reach a 3,500-calorie deficit, you will lose about a pound of fat.
Calories Burned Jumping Rope
The number of calories you’ll burn with your jump-rope workouts depends on your body weight. Those who weigh more will burn a greater number of calories. A 160-pound person will burn about 730 calories every 60 minutes of jumping rope, according to MayoClinic.com. A 200-pound person will burn 910 calories in 60 minutes.
Jumping Rope Alone
Because weight loss is a result of burning a greater number of calories than the number consumed, your jump-rope sessions are effective for losing weight only if you take in an appropriate number of calories. Your resting metabolic rate is the number of calories you body uses per day to maintain the structure and function of your tissues and organs. Without considering any calories burned with exercise, if you were to consume the same number of calories that you burn through your metabolic rate, you would maintain your current body composition. Adding your jump-rope workouts to that mix will then equate to your burning more calories than you take in, resulting in weight loss. However, if you consume high-calorie meals every day, you won’t create the caloric deficit needed for weight loss.
Calculating Metabolic Rate
Jumping rope can be effective for weight loss as long as you are taking in the same number or fewer calories than your resting metabolic rate. To determine your metabolic rate, use an equation provided by the National Strength and Conditioning Association’s Debra Wein. Women calculate their value with 655 + (9.6 X weight in kg) + (1.7 X height in cm) – (4.7 X age in years). Men find their metabolic rate with 66 + (13.7 X weight in kg) + (5 X height in cm) – (6.8 X age in years). You can find your weight in kilograms by dividing your weigh tin pounds by 2.2 and find your height in centimeters by multiplying your height in inches by 2.54.
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