Jumping Rope Workout
Burns Lots of Calories!
For a busy person who wants to lose weight
on a budget, jumping rope (skipping) is a great calorie-burning exercise.It
doesn’t take a lot of time, it’s cheap and it’s high intensity
so burns body fat fast. If you travel a lot, a jumping rope packs easily
so you can still have a work out in your hotel room at night.
How Does Jumping Rope Help Weight Loss?
Some people who reach a weight loss plateau
and find their regular workouts are not helping to burn enough calories,
find jumping rope very useful. The workout is short, but high in intensity
so calories are burned fast. Jumping is on a par with running when it
comes to calorie burn. It improves aerobic endurance, coordination, balance
and timing. As a type of weight-bearing aerobic exercise, it also strengthens
bones and muscles which helps prevent osteoporosis.
How Many Calories Does Jumping Rope Burn?
10 minutes burns about 110 to 130 calories.
[This is based on a 150-pound woman. If you weigh more, you’ll burn
extra calories; if you weigh less, you’ll burn fewer calories.]
How Often Should I Jump For Optimum Weight
Loss?
Beginner
10 minutes of easy, 2-footed jumping. Take a quick rest every one minute.
Do this 3 or 4 times a week.
Medium
20 to 40 minutes of 2-footed jumping, or alternating between 1-footed
and 2-footed jumping, 3 or 4 times a week.
Advanced
Alternate 4 minutes of rope skipping with 3 minutes of other exercises
for a total of 40 to 60 minutes.
How To Start Jumping Rope
Begin jumping with both feet, just high enough
to clear the rope and bring the rope over fast so you don’t have
time for an extra hop. Keep the elbows tucked into the side, the arms
should barely move while skipping. If you’re tired after a minute
or two of jumping, take a break and then continue again.
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