home Uncategorized SKIPPING ROPE CAN HELP YOU LOSE WEIGHT? HOW DO YOU PERFORM YOUR JUMP TRAINING

SKIPPING ROPE CAN HELP YOU LOSE WEIGHT? HOW DO YOU PERFORM YOUR JUMP TRAINING

Is rope skipping a sport or a game? It depends on what is your goal!When you were a child, jumped rope back then was like a game for fun but athletes and bodybuilders consider rope jumping as a sport, excellent work-out or ideal weight loss method.People jumping rope will indeed find that you can burn a lot of fat with this exercise. Since jumping rope is often forgotten, I want to remind you that if you want to lose weight, you have to give a try on the jump rope. In this article, I will also explain to you what the benefits of losing weight with jump rope and how to set up an appropriate schedule.Contents of the article:

  • Why losing weight with jump rope is so effective
  • How many calories you burn with jumping rope?
  • Benefits of jumping rope to lose weight
  • Disadvantages of jumping rope to lose weight
  • Schedule for jumping rope to lose weight
  • What you need to do along with jumping rope to lose weight

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WHY LOSE WEIGHT WITH JUMP ROPE IS SO EFFECTIVE

Some people are already tired at the thought of jumping rope. That is not surprising because skipping rope is very intense. That effort is the reason why losing weight with skipping rope is so effective. Boxers and other athletes do not only jump rope for a lower the body fat percentage but also for warm-up exercise and a stronger and fitter body.

Jumping rope is an intense training because you actually put every muscle in your body, from your calves to your abs and your arms up to your buttocks, to work. Every part of your body gets stronger and firmer. Perform jumping rope will not only help you to lose weight but also make you look athletic. In addition, you also work out on your stamina and endurance. Regarding all benefits mentioned below, jumping rope deserves to be considered as the most effective way to lose weight.

HOW MANY CALORIES CAN YOU BURN WITH JUMPING ROPE?

Shortly, the answer is that you burn about 0.14 calories per kilogram per minute. So if you weigh 85 kilos and perform ten minutes of rope skipping, then you have already burned 112 calories. Compared to other sports, such as running, swimming or cycling, this is far more effective.

Of course, you can perform jump rope at different speeds, so it is possible to burn even more calories than in the above example.

BENEFITS OF JUMPING ROPE TO LOSE WEIGHT

Besides the fact that you can lose weight quickly with jumping rope training, there are so much more advantages to this:

Economic

There is almost no sport which is cheaper than jumping rope. Good shoes are important, but all you really need for this exercise is simply a good jump rope!

Save space

A cross trainer or other fitness appliance take a lot of space in your house while rope skipping just takes a tiny space when you are actually training. You, in fact, only need about 2 square meters. And when you are done, you can roll the rope easily to store in a drawer.

Save time

Skipping rope does not consume a lot of time than running, walking or swimming but still burn the same amount of calories. Moreover, you do not need to go outdoor or the gym, you can train at home. It also saves a lot of time for the necessary preparations you often need in other sports.

Nobody needs to see it

When you go to the gym or exercise outdoor, it always means that you have to meet other people. The chances are that you may not always feel comfortable with it. But you opt for rope skipping, you can do wherever you want such as at home or in the garden, it means that no one you need to see while jumping rope.

DISADVANTAGES WITH JUMPING ROPE TO LOSE WEIGHT

Apart from those mentioned benefits, there are also disadvantages of losing weight with jump rope:

If you are overweight

If you are more than 20 kilos overweight, rope skipping then is not only very troublesome but also not good for your joints. The pressure that your body gets every time landing after the jump will be too much. In this case, start first with biking, hiking or possibly jogging at the beginning and then, at a later stage, you may lose weight with jumping rope.

Intensive

Jumping rope is very intensive and therefore more difficult to start with, especially if you are not used to intensive training. In the beginning, after 1 or 2-day continuous workout, make sure you have a few weeks off, then the jump training will be much easier.

Injury-sensitive

Injuries caused by rope jumping can occur in the knees or ankles. If you are hurt, stop immediately and wait until it’s all over. In this period, you should not continue jumping rope but do a sport that put as little pressure as possible on your joints such as swimming or cycling.

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JUMPING ROPE SCHEDULE TO LOSE WEIGHT

First, You can make your start with 5 minutes of jumping rope. In this five minutes, try to perform at least 250 jumps. However, if you want to burn fat faster, raise the jumping speed up but it would be wiser to take a break for a few minute after intense sets of jumping rope.

Are you a beginner? Then I recommend the following schedule:

  • 2 minutes of slow jumping (warm-up)
  • 30 seconds rest
  • 30 seconds of jumping rope (as fast as possible)
  • 30 seconds rest
  • 30 seconds of jumping rope (as fast as possible)
  • Repeat this for 10 to 15 minutes

A skipping rope schedule for advanced level:

  • 3 minutes slow jumping (warm-up)
  • 30 seconds rest
  • 60 seconds of jumping rope (as fast as possible)
  • 30 seconds rest
  • 60 seconds of jumping rope (as fast as possible)
  • Repeat this for 15 to 20 minutes

Perform at least 5 times a week along with healthier diet, you will get incredible results.

WHAT YOU NEED TO DO ALONG WITH JUMPING ROPE TO LOSE WEIGHT?

Did you know that nutrition is the most important if you want to lose weight? To be precise, the result comes from 70% of diet and 30% of movement. Your efforts would be lessen without changing your diet.

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