How to Lose Weight by Jump Roping
Think jumping rope is just for little girls? Think again. This mainstay cardiovascular and endurance workout of boxers for decades is receiving more attention as people seek a portable, inexpensive workout to fit into their busy schedules. According to Brian Peeler, NASM-CPT, and the trainer on the Bravo reality exercise show "Workout," jumping rope works out most of your major muscle groups while improving agility and burning fat at "record rates." Just 10 minutes of moderate rope jumping for a person weighing 150 pounds will burn approximately 125 calories, according to ProHealth's Exercise Calorie Calculator.
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Instructions
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Measure your jump rope to ensure it is the correct size for your height. Place one foot in the middle of the rope and pull the rope ends up to your sides. The rope handles should not pass your armpits.
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Start slowly. Peeler and other experts recommend the goal of one rope jump at a time until you become familiar with the process; the rope sound on the floor alerts you to jump, and listening to the sound of the rope can help improve your coordination.
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"Use your wrists and let the rope glide around you," advises four-time world boxing champion "Sugar" Shane Mosely. While you might begin the rope's rotation with your arms, continue the jump rope's subsequent rotations with your wrists and keep your elbows close to your torso.
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Jump just 1 to 2 inches off the floor and on the balls of your feet to allow the rope to pass underneath you. Mosely says that he jumps just high enough to allow the rope to pass beneath him.
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Try to complete a five or a 10-minute session and don't worry about the usual stutters and restarts as you learn this new routine: you can consider the restarts a rest period and part of a high intensity interval training (HIIT) routine, particularly if you can stretch the activity out to last 10 to 15 minutes.
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Tips & Warnings
As you become more adept at the simple skip, Eric Velazquez of "Muscle and Fitness" recommends that you try alternating your feet by bouncing slightly side to side with each rope revolution. He suggests that with expertise, you can perform "double-unders," in which the rope passes twice under your feet with each jump.
Some weightlifters incorporate a two-to-five-minute jump rope session in between each of their lift exercises for extra endurance gains and fat loss.
Consult with a physician if you are obese, over age 40 or have a chronic illness before beginning any exercise program.
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