Jump rope workout is one of the best weight loss practices
Jump rope is one of the most effective ways to lose weight and improve overall weight. It can be used both by inactive people in their fight against overweight and by athletes to lose weight and enter a lower weight category.
This method is easy to practice and it doesn’t require a lot of time and investments. This workout notonly melts the fat, but it also develops the muscles of the legs, improves the orientation in space andhelps us keep the balance, supports breathing, blood circulation, heart, stomach and intestines.
The improved lymph flow also helps for weight loss, as jump rope also prevents the formation of cellulite. In addition, there is a psychological effect – the mood improves due to the increased production of happiness hormones. However, in order to achieve this complex result, we need a plan, consistency and persistence. Without them, the effect won’t be full and long-term.
Furthermore, if you overdo in terms of duration of the workout and the intensity, you will get at least a muscle fever, which in practice can ruin the course. There is also a risk of overloading the heart, which is dangerous. Therefore, the question How to perform the jump rope workout rises naturally.
In the beginning, the exercise should be performed 3 days a week for about 10-15 minutes.Later on the duration can be gradually increased, but it should be performed according to a certain self-control to prevent overloading. After the first week of training, the workout time can be increased to 25 minutes, and next week – for another 10 minutes.
45 minutes a day is the optimal time for jumping a rope as part of the weight loss fat burning workout. If the jumps are intensive, the fat burning process continues more than an hour after the end of the workout.
In order to answer the question How to lose weight using a jump rope, we first need to know how the intensity affects the organism and from there – what is the recommended duration. Over time, people get used to the workouts and these overloads become more enjoyable. For stimulation of the heart is recommended to perform a 15 minutes jumping workout 3 days a week. For weight loss you will need about half an hour to 45 minutes workout – 3 to 5 days a week, as the time should be increased gradually.
How to jump rope properly
For many people jumping on a rope is a game that is known from childhood, so they think that “they won’t have any problems” if they use it for weight loss purposes. Yes, but specialists claim that 9 out of 10 beginners make mistakes. However, in order to lose weight easily and more efficiently, there are certain jumping rules.
High intensity shouldn’t be set in the beginning. At this stage, jumping should be slow, to warm up, so the muscles can be prepared to be in good working order. It is advisable to first master the minimum intensity, which is 72 jumps per minute. Some specialists recommend to warm up the calves by walking for ten minutes on the street or in them room.
When jumping, the elbows should be close to the body, keeping the shoulders slightly open, so the rotation of the rope to be executed only by the wrists. The head and back are upright, looking forward. Landing should be on the toes, as floor shouldn’t be touched by heels.
The legs are half bent in the knees and should be relaxed while jumping. This will prevent the concussions of the spine of joints of the knees upon landing. You don’t have to jump very high – three centimeters above the ground is just enough. The correct jumps are light and soft, they don’t cause excessive noise.
To prevent leg injuries, jumping should be performed with shoes, as sneakers are the best option, and there are also special fitness socks for protection of vulnerable areas. It is recommended not to jump on a hard floor – tiles, concrete, etc., because it may cause pain in the knees. The beginners shouldn’t jump on one leg, because double load is contraindicated for untrained joints.
The length of the rope is also important and it should be checked in a certain way. Step with both legs in the middle of the rope and lift its ends with hands, as they have to reach the level of the chest. If the ends of the rope are lower, then the length is not sufficient and there will be overload. If they are higher, the length is greater than needed and the movements will be difficult to control.
Type of rope jumps, benefits and contraindications
There are different types of rope jumps for weight loss, as they can be performed individually or as part of a fitness complex, at home or under the guidance of an instructor/physician. However, it should be said that rope jump is contraindicated for certain conditions and diseases.
This is the case for obesity when the weight significantly exceeds the norm. The reason is that obese people generally have various health problems, so intensive workouts are not recommended. The same applies to people having problems with the spine and joints, cardiovascular diseases, high blood pressure and so on. Rope jump is not recommended if you have migraines of headaches, and it must be performed at last one hour after eating.
There are 12 techniques with regard to jumping that have become classic. There are two main ones – jogging step and basic.
When you do the jogging step, you must jump over the rope as if you are running at one place, alternating left and right leg while jumping. The basic one includes a jump with both legs. There is also a technique that includes jumps back and forth, jumps in which the heel touch the back and more. Combinations between the various types of jumps make the training varied and interesting.
Rope jumps are a great cardio activity, which develops a lot of muscles, as within 15 minutes it burns up to 200 kcal, improves blood circulation and cardiovascular system. In practice, 10 minutes of jumping burns calories equal to the calories of half an hour of jogging.Rope jump tights the calves, hips, buttocks, also the abdominal muscles.
The effect on the heat is that it works more actively and it pushes the blood to all arteries so the risk of a stroke decreases. At the same time, the deep breathing also improves, as well as the physical endurance. Other benefit is the release of toxins through sweat, which is beneficial for cell regeneration and their optimal function.
Different degrees may be applied according to the personal preferences – at 60 up tp 100 spins, jumping is low intensity; up to 159 is medium; up to 199 isof high intensity and the competitive – from 200 up to 300 spins of the rope.