Jumping rope is practical and easy as it is an exercise that can be done with only one rope without the need for other equipment. This activity, which can be done comfortably in any environment, will give positive results over time, even in short periods such as 10 minutes. The important thing here is to work regularly and the calories taken during the sports period are less than the calories burned. However, it is possible to lose weight by following this basic principle.
Does skipping rope make you lose weight?
The rhythmic jumping movement works many muscles in the body. Jumping rope can also be applied at a slow pace in the warm-up program before starting the sport. With the low-tempo jump rope exercise, the muscles are stimulated and the body can be prepared for training. In order to lose weight by jumping rope, you can create an effective exercise program by getting support from experts. Since it will not be possible to lose weight with a single exercise, issues such as a good program, adequate and regular nutrition should not be ignored. In addition to its contribution to weight loss, the benefits of skipping rope can be listed as follows:
- Contributing to the development of lung capacity
- Allowing you to do sports for a longer time with the increase in capacity
- Positive effects on breath control
- Increases body resistance for intense workouts
- Working many muscles in the body at the same time
- Especially the work of the arms, legs and abdominal muscles
- It makes the body secrete happiness hormones, just like when doing sports.
- Tightening the legs and reducing cellulite
- Helping cardiovascular health
- Reducing tense mood and stress
- Strengthening the circulatory system
- Burning fat in the legs and abdomen
- Increasing body coordination
- Adds agility and speed to the body
In addition to its practical application without the need for a large area, you can burn more calories by jumping rope compared to moderate-paced walking. If you are into bodybuilding, skipping rope offers you an effective cardio workout. It is a basic warm-up method for most athletes.
What to do to lose weight by jumping rope?
If you have a health problem in the past, it is useful to get advice from doctors before jumping rope exercise. Apart from this, if you are just starting to do sports, it is important that you do not start your training program at a level that will tire you out all of a sudden. In general, such programs are gradually increased without affecting the health of the person. In this way, the possibility of experiencing problems such as joint and muscle pain is considerably reduced. You will also accustom your body to the routine of doing sports. In terms of motivation, easy starts allow you to adapt to the process more easily.
There are some points to be considered in order to get positive results by skipping rope. One of them is the choice of a suitable length of rope for your height. You should avoid using very heavy rope in the first stages. It is important for your comfort that the rope grips are comfortable. After all, doing the exercises wrong can do more harm than good. Apart from that, the ground on which you jump rope should not be too hard. By choosing soft floors such as carpets, you can reduce the pressure on your joints with the effect of jumping. Other things to consider about skipping rope that can be added to these items can be listed as follows:
- Choosing a good and comfortable sneaker is important. The flexible sole of the shoe increases your comfort.
- As in every training, stretching and warm-up movements should be done before jumping rope. The body should be prepared for high-tempo sports.
- Your clothing should also be suitable for sports. You can choose sports clothes that you can move comfortably. You should avoid very loose clothing and long legs.
- During the exercise, you should keep the body upright and look ahead.
- You should take care to work in accordance with the tempo and without disturbing the rhythm.
- The toes should be jumped on.
- It is important that you do not let your heels touch the ground.
- Lightweight ropes may be preferred for easier control in the first stage.
- The rope should be twisted with the movement of the wrist, not with the help of the shoulder.
How many ropes do you need to jump a day to lose weight?
Jumping in the jump rope exercise should not be done for a long time, as it creates a high-intensity movement. For beginners, skipping rope is generally recommended for short periods of 3-5 minutes and at an average pace to lose weight. It is important not to strain the body too much during exercise. Everyone’s resistance is different. This resistance varies depending on features such as weight, age, height, nutrition, sports habits and gender. As a result, it should not be forgotten that the effect and gain of the movement will be different for each individual. In addition, the tempo of the jump rope exercise also affects the calories. To give an idea, if we look at the approximate calorie values for an average person of 70 kilos:
- 140-150 calories in 10 minutes with skipping 60-70 times per minute (medium tempo)
- 180 calories can be burned in 10 minutes by jumping rope 140-150 times per minute (high tempo).
In order to burn calories in a healthy way, it is recommended to work programmatically with the help of experts instead of a single exercise. If these exercises are supported with appropriate nutrition calendars, it is possible to achieve the desired result faster.
How many calories does jumping rope 100 times burn?
It is possible to do regional weight loss exercises by jumping rope. Especially the leg and abdomen circumference can be tightened with this movement. It can be mentioned approximately the calorie calculation that will be burned by jumping rope. The length of jump rope and the spacing between jumps affect the number of calories burned. An individual with an average weight of 60-70 kg can burn 50-60 calories by jumping rope 100 times at a slow pace, and 80-90 calories by jumping rope 100 times at high tempo.
By changing the type of exercise, you can both prevent it from being monotonous and continue your body development by working different muscles. There are also different methods for jumping rope. One of the most popular ways to exercise while having fun is to jump rope. You can add color to this enjoyable exercise in different ways. We can list some of them as follows:
- two-foot jump
- one leg jump
- Jumping forward and backward
- Jumping on the right and left feet alternately
- Jump with heels up to hips
- side jump
- Traverse
- Jumping by pulling the knees towards the stomach