Jump Rope And Calories - The Use Of A Rope For Weight Loss, Contraindications

2024 Author: Rachel Wainwright | [email protected]. Last modified: 2023-12-15 07:39

Jump rope and calories

Every woman dreams of a beautiful and slim figure. And in order to get rid of extra pounds and tighten the body, some women use the most radical methods: fasting days, diets and even starvation, expensive cosmetic procedures, dubious biological supplements.

At the same time, many do not take into account that all of the above methods are capable of giving only a short-term and rather dubious result. And the secret of beauty and youth is very simple and does not require large expenses at all - it is proper nutrition and physical activity.

At the same time, it is absolutely not necessary to regularly torture your body with many hours of stress, a few simple exercises a day are enough, provided they are performed regularly.

One of the most effective methods to burn those extra calories is jumping rope.

How many calories are burnt on the rope?

You can burn rope jumping calories by doing just 15-20 minutes a day. How many calories does jumping rope burn? So, if you make about 100 jumps per minute, you will burn about 200 kilocalories during this time.

Thus, it turns out that a person with a normal weight (65-70 kg) burns about 700 calories in one hour of jumping rope. In terms of the efficiency of burning calories, a rope can be safely equated to riding a bicycle, only you do not need special equipment at all.

That is why women, immediately after they find out how many calories are burned on the rope, begin to use it at home. And already a couple of weeks after regular workouts, the jump rope removes calories from the legs and hips, strengthens muscle tone and increases their density. The rope effectively removes not only calories, but also cellulite, which is important even for thin women.

The benefits of skipping rope in calories and more

How many calories jumping rope burns, we have already figured out. Now let's talk about the health benefits of rope exercise. The jump rope is not calories alone, it helps to burn and get rid of cellulite, but it also helps to improve health, stimulates the work of the cardiovascular and respiratory systems, removes toxins and toxins from the body and perfectly protects against varicose veins.

Jumping rope is also useful for correcting posture, developing coordination of movements and endurance.

Thus, jumping rope and calories help burn very effectively, and strengthens overall health, trains muscles and the musculoskeletal system. And in terms of the efficiency of burning calories, the rope even surpasses tennis, cycling and swimming.

However, as with any other sport, you should not immediately jump rope hard, because it will be quite difficult for an unprepared person to continuously train for an hour or longer.

In general, for a beginner, the first five minutes of jumping will be a rather difficult test, since the body at this time will intensively adjust to a mode of operation in conditions of a lack of oxygen. But after 6-7 minutes, you will feel significant relief, as the body will adapt to the stress.

Hands during exercises with a rope are also well trained, because at the same time the frequency of muscle contractions is almost 30 times higher than during jogging.

Contraindications for practicing with a rope

Skipping rope is not recommended in the following cases:

• Diseases of the cardiovascular system;
• Diseases of the cartilage, connective tissue or spine;
• High or low pressure, pressure surges;
• Obesity, excessive overweight (in this case, it is not recommended to use a skipping rope, calories to burn, first you should lose weight in another way, and only then jump);
• Full stomach.

Tips for choosing a jump rope with a calorie counter

To burn calories, the rope should be 0.8-0.9 cm in diameter.

It is recommended to determine the length of the rope by the following method: stand in the middle with two legs, and take the ends of the rope in your hands and pull it along the body. If the handles reach the level of the armpits, then this is the optimal length of the rope. If the rope is too long, it will be difficult for you to control the movements, and if the rope is too short, you will have to constantly tuck your legs.

Recently, a jump rope with a calorie counter has become increasingly popular. Indeed, it is very convenient, because there is no need to count how many calories are burned on the rope, you just need to look at the monitor screen to decide whether you need to work out or have enough.

Thus, a jump rope with a calorie counter would still be the best choice, although it costs a little more than a regular jump rope.

How to learn to jump rope

One rope is not enough to burn calories effectively. It is necessary to master the correct jumping technique. To begin with, it will be enough just to learn how to jump in one place and evenly and correctly twist the rope.

Jumping in place. Hands should be placed at the sides and slightly bent at the elbows. Take one step and then lightly jump onto the toes of the left foot, repeat the same for the right foot. When done correctly, about 75 movements should be obtained per minute. You must land gently and gently on the pads of your toes, and push off the floor with your big toes. Never land on a full foot. The amplitude of the jumps should be approximately 30 cm.

Once you master the technique of jumping in place, you can start jumping rope. Jumping rope may be the only form of weight loss, but you can just as well combine it with any other sport.

You should start jumping at a minimum frequency, this will help warm up your muscles and avoid injury. The rate should be increased gradually. To burn calories on the rope, you have to jump non-stop for about half an hour. It is recommended to practice at least three times a week.

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