Jumping rope makes you lose weight: that's why jumping is useful
Jumping rope helps burn calories and consequently lose weight, but its benefits don't end there. It is, in fact, an exercise that significantly stresses various muscles of our body and being an aerobic activity, it also trains the breath. In short, why not include it in an ad hoc fitness program? of yoga presented in the video and specifically designed for toning.
Is it true that jumping rope makes you lose weight?
Jumping rope (or jump rope, in English) is a very strenuous aerobic activity that engages the muscles and the cardiovascular system in an important way. It is, in fact, one of the high intensity exercises that are most often included in the training circuits of many athletes as it stresses different muscle groups and burns many calories. Skipping rope consumes both carbohydrates and fats and is highly recommended as part of a weight loss diet.
To understand how tiring this exercise is (and, therefore, also useful for losing weight), just think that 10 minutes of jumping is equivalent to running one km at good speed, while 20 minutes are comparable to 45 minutes of light running.
As for the muscles involved, unlike running, where almost only the lower limbs are stressed, jumping rope makes you work:
- the calves
- all the muscles of the foot. In fact, the feet are stressed and the jump rope is fantastic for strengthening them
- the quadriceps femoris
- adductors and abductors
- the buttocks
- the core, ie the abdominals
- the deltoids and shoulders
In short, it is a real total body exercise among the most intense.
All the benefits of jumping rope
Skipping rope is one of the DIY exercises that brings the most benefits, here are:
- tones a lot of muscles. The jump rope is a real total body cardio type workout that can be inserted inside HIIT circuits. In addition to training the legs and buttocks, in fact, it stresses the core, shoulders, back and arms.
- it is a complete exercise because it improves proprioception, coordination and balance of the body.
- being an aerobic exercise, i.e. cardio, it burns a lot of calories and promotes weight loss.
- it is an exercise that can be done anywhere and independently.
- it is cheap. All you need are good shoes to protect your feet, a supportive bra, space to train and, of course, rope.
- strengthens the hips. According to a study conducted by scholars at Loughborough University, practicing jump rope every day on one leg for even just two minutes helps strengthen the hips. This exercise is therefore also useful for preventing osteoporosis.
- like all high intensity activities, it lowers blood pressure and improves circulation. Sport is a cure-all for relieving pressure and jump rope is no exception.
See also: DIY fitness equipment
How to insert jumping rope into your workout
First of all, to practice jump rope correctly it is important, while doing this exercise, to keep the core contracted and keep the back stable. Furthermore, the arms must remain away from the body and preferably still: it is only the wrists, in fact, that must move.
For someone who has never jumped rope before, it is best to use one made of a fairly stiff material (such as perlite, for example) as it is easier to handle than a flexible and lightweight instrument.
Also pay attention to the space where you train: the area should be at least 2-3 square meters wide, while the minimum height the rope will reach will be at least 25 cm more than the head. The grass, then, is more suitable for the feet than concrete because being less hard it softens the jumps and impacts less on the back. Alternatively, a mat can also be fine.
Training program to start jumping rope
Anyone on a diet who needs to find a quick, inexpensive, easy-to-learn fitness activity to burn calories can try jump rope. Here is a short training program to start reaping the benefits of this exercise.
For the first week of training, jump rope for 10 minutes (40 seconds of jumping and 20 seconds of rest) about 2-3 times a week. From the second week onwards, you can continue jumping for 10 minutes, but increasing the duration of the jump and shortening the recovery time (1 minute of physical exercise for a 30 second break). The frequency can always be about three times a week. After a few months you should be able to jump up to 15-20 minutes by alternating 3 minutes of exercise with 1 minute of recovery.
