Jumping rope is one of the most effective ways to burn calories, making it a very efficient way to shed fat and lose weight. It is a fantastic workout. Jump roping can be done in a relatively compact six foot by ten foot area giving exercisers the ability to jump rope in a rural, suburban, or urban environment. The lack of space that is needed allows for individuals who would prefer to exercise in isolation the ability to do so, but also allows those who like to exercise publicly the ability to do so, in pretty much any type of public area. Jump roping can be an intense workout, that regardless of the intensity will boost your heartrate and is good for the heart according to medical professionals. Jumping rope also burns more than 2 times as many calories than walking.
Can you Lose Weight by Jumping Rope?Yes, jumping rope allows you to burn a significant amount of calories in a relatively short exercising period.
How Many Calories Can I Burn?Jumping rope you can burn 10-15 calories per minute, so in a 30 minute workout you could burn up to 450 calories depending upon your weight, level of fitness, and work out intensity. 450 calories is not bad for thirty minutes of exercise.
Get StartedThe first thing you’ll need to do is find or buy a jump rope. The best type of jump rope for exercising are the plastic type ones, they swing relatively easy and in a more uniform manner than some jump rope’s made out of actual rope. A jump rope can be bought for as little as $15 at a local sports equipment store if you are unable to find one around the house. After you have your jump rope, start jump roping.
Initially you want to measure approximately how long you can jump rope without stopping, aim for 15 minutes. If you are unable to jump for 15 minutes straight, jump rope for as long as you can at 1 minute intervals for three times. You can then attempt to increase the amount of time you jump rope by 10% every week until you are able to jump rope for 15 minutes straight without resting. This way you will be able to build up to an uninterrupted jump roping session. If you can jump rope for 15 minutes straight, then obviously you do not need to follow this advice.
Keep With ItIt is important to vary your exercise routine. Do not jump rope as your only exercise, if you do, you will get bored easily and likely quit, or your body will plateau and you will not lose the weight you are attempting to shed. Mix it up, jump rope one day and walk or run the next day. Swim or do jumping jacks and calisthenics one day and then get back to jump roping. Just choose other exercises that you enjoy and mix jump roping in with them.
The important thing to remember to lose weight is to just be active, if you are unable to be active, then eat right and try to exercise for at least 30 minutes per day.
- Find a good jumping surface to jump on. Wood is the best type of surface to jump on because it is easiest on the knees, it is not reccomended to jump rope on cement.
- Set goals when losing weight of how much you would like to lose. Start with a small monthly goal then move onto the bigger picture. Aim small miss small.
- Always wear shoes. Your shoes will absorb some of the impact from jumping and help to relieve your joints from enduring the full stress of constantly jumping off the ground.
- If you are significantly overweight, clear your jump roping activities with your doctor before you begin.
- Jump on the balls of your feet.
- Use the correct jump rope length for your body.
Jump Rope Lengths
- 8 foot rope for athletes 5 ft 5 inches and under
- 9 foot rope for athletes 5 ft 6 inch to 6 ft even
- 10 foot rope for athletes 6 ft 1 inch to 6 ft 6 in
- 11 foot rope for athletes over 6 ft 6 inches tall
- 6 feet 6 inches and over – you will have to contact a jump rope company that specializes in custom jump ropes