Jumping Rope to Lose Weight
Jumping rope can be a good addition to a weight-loss program. It costs next to nothing, you can do it anywhere, it doesn't require any special training, and it's efficient. Minute for minute, jumping rope burns 2.3 times more calories than walking at a pace of 3 miles per hour. A 150-lb. person burns about 171 calories by jumping rope for 15 minutes; a 200-lb. person burns 228 calories in the same amount of time. Jumping rope really gets your heart pumping, making it a good cardiovascular workout. It works multiple muscle groups, especially those in the legs and the core of the body (including the abdominals), since the core is involved in maintaining balance as you jump.
Instructions
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Get a good jump rope for your workout. You can purchase one at most sporting goods stores or online. Get an adjustable one that you can lengthen or shorten as needed. A segmented rope is good for beginners, and foam handles are easy to grip and absorb perspiration well.
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Adjust the jump rope to your height. To determine how long the jump rope should be, step on the center of the rope with one foot, then pull the handles straight up next to your body. The handles should come to about the middle of your chest. If they come to your armpits, the rope is too long. If they come only to your abdomen, it's too short.
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Warm up before you begin jumping rope in earnest. As with any form of exercise, warming up prepares your body and muscles for the work to come. Do some gentle stretching exercises, then begin jumping slowly.
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Begin with a double jump, jumping lightly once between jumps over the rope. Eventually you'll switch to clearing the rope with every jump. Take it easy at first. Jumping rope is strenuous, and building strength and endurance takes time. Stop when you get tired or become out of breath. A good goal for beginners is to work up to being able to jump for five minutes without stopping.
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Change your pace. You may want to try alternating one-minute periods of jumping as fast as you can with 30-second periods of rest, or you can simply vary the pace of your jumping during your workout.
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Cool down. As with any form of exercise, a cooling down period is necessary to gradually bring your heart rate back to normal. Slow your jumping down, then follow it with slow stretching exercises until your breathing returns to normal.
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Tips & Warnings
Always wear supportive athletic shoes with good padding to help absorb the impact while jumping rope.
Try jumping rope to your favorite music. Pick something with a rhythm that keeps you jumping at the pace you're going for.
Pass the time by watching television while jumping rope.
Record how many calories you burn during each jump-rope session, and keep the chart handy for visual motivation.
Don't jump rope on concrete. Wood floors, carpet or even grass all provide a less-jarring surface.
To reduce your chances of in jury, jump with both feet rather than one foot at a time. This enables both feet to simultaneously absorb the impact, which is an advantage over one-foot-at-a-time activities such as running.
Stop if you feel any chest pain or experience shortness of breath.
Resources
- Photo Credit Jumprope image by Jacob Randell from Fotolia.com
