jumping rope

Contents

How to choose the best jump rope for fitness level ?

Benefits of jumping rope

How Good Is Jumping Rope as a Fat Burning Exercise?

How to choose the best jump rope for fitness level ?

Jumping rope is a physical activity that provides aerobic and bone strengthening benefits. It also helps with balance and coordination. Jumping rope can be a fun and safe aerobic activity for many people. Athletes jump rope to improve athletic conditioning, but it can also be good for beginners. People with certain health conditions may require specific instructions on how to jump safely. This can also be the case during pregnancy.

Benefits of jumping rope

Jumping rope is one way a person can incorporate exercise into their routine. People can use it to develop athletic conditioning, balance, and coordination in several sports disciplines.

How Good Is Jumping Rope as a Fat Burning Exercise?

Despite the "fat-burning zone" option on treadmills and other cardio equipment, fat loss ultimately boils down to calories in vs. calories out. The best fat-burning activities, therefore, are those that burn ample calories to help you create this deficit. Jumping rope burns calories at a rapid speed, so it can be quite helpful for reaching your weight-loss goals. 홀덤

Calorie Count

A pound of body fat contains 3,500 calories, so you must create that much of a deficit to lose 1 pound. Jumping rope, a 125-pound person burns about 300 calories in 30 minutes, while a 185-pound person burns about 445 calories in the same session. That's about as many calories as you'll burn running at 6 mph or swimming laps of the breast stroke. Pair your jumping routine with a balanced, reduced-calorie diet to ensure fat loss, as you won't lose the weight if you overindulge at mealtime.

The Visceral Burn

Beyond calorie burning, cardiovascular exercises like jumping rope may help burn the visceral fat that surrounds your internal organs, and which causes your waistline to expand. In fact, this type of vigorous cardio may be one of the most effective remedies for visceral fat -- possibly even trumping diet, according to medicine professor Kerry Stewart of Johns Hopkins School of Medicine, as reported by U.S. News and World Report. Visceral fat is even more dangerous than the subcutaneous fat you can feel beneath your skin, and may contribute to heart disease, diabetes and even some types of cancer.

Learning to Jump Again

Jumping is tough, so don't expect to pick up the rope for the first time since grade school and exercise for long duration. Start by jumping for just 5 minutes, and add an additional minute with each workout. As you jump, keep your weight on the balls of your feet the entire time, and only jump high enough to clear the rope. Jumping higher places more strain on your joints, making you more prone to injury. As with any exercise, consult your doctor before starting a new jump-rope routine.

Keep the Fat Away

Jumping is only good for fat loss if you maintain a regular schedule, so fit this or other cardio exercise into your routine most days of the week to keep the weight off for good. Along with jumping, you also need strength-training exercises for maximum fat loss. These activities, which include lifting weights, performing Pilates or doing pushups and squats, build muscle mass that burns calories around the clock. Fit strength training into your routine twice weekly -- you can do these exercises on your jumping days, if you please, although separate days could yield better performance.