Losing weight can be difficult. If you are looking for something simple to do in the comfort and convenience of your home, then skipping could be a great option for you to consider. Because skipping is a strenuous aerobic exercise, it can help you lose weight. You only need a skipping rope that is the right length for your height.
Skipping can help you burn the calories required to lose weight. A person weighing 155 pounds will burn about 704 calories an hour while skipping at a moderate pace. If you can skip three times a day, 10 minutes per session, or skip twice a day for 15 minutes per session, you can burn approximately 350 calories by doing so. Since a pound of fat equals 3500 calories, you can lose a pound every two weeks if you skip rope five days a week according to that daily schedule and provided your caloric intake remains the same. If you want to lose one pound per week, also modify your diet so that you consume approximately 350 fewer calories per day.
Improved Cardiovascular Fitness
Because your heart rate increases as you skip, the activity works your heart and the vessels that transport oxygenated blood around your body. As you work your cardiovascular system, it becomes fitter and you will feel less breathless when you are active. The more comfortable you are while doing physical activity, the more likely you are to be physically active, which in turn will burn more calories toward weight loss. If you are significantly overweight, it is best to have your heart health checked by a doctor before taking up skipping. Get a heart rate monitor and keep your heart rate in the recommended target zone.
Regular skipping improves the muscle tone in the legs and lower body and also in the upper body as your shoulders and arms work the rope. You also engage your abdominal muscles to stabilize your core when skipping. The more muscle mass you have, the more active your metabolism becomes, which also helps you burn a greater number of calories, even while at rest. You will also develop better co-ordination between the upper and lower body. Increased muscle tone and agility will help you when you play sports and do other physical activities, which also support weight loss.
If done properly, skipping has a lower impact on the joints that jogging or running. However, if you jump higher than necessary, it can create more impact on your body. You should not jump more than one inch up from the floor. The act of landing after jumping does put stress on your knees, ankles and hips, but this weight-bearing action can help support healthy bone density and thus keep osteoporosis at bay.
- FitDay: 3 Benefits of Jump Rope Fitness
- Shape: Jump Rope Workout – Blast Fat in 20 Minutes
- Zest: 12 Reasons to do a Skipping Workout
- Nutristrategy: Calories Burned During Exercise
- Weight Loss Resources: Skipping
- WomenFitness.net: Skipping to Good Health
- Sydney Morning Herald: Fitness Fad – Skipping