JUMP ROPE | IS IT GOOD FOR YOUR CARDIO?

Is Jumping Rope Really a Good Workout?

This is probably the most underused and often forgotten piece of gym equipment: the jump rope.

You may have been introduced to the jump rope as a kid, but when was the last time you incorporated this secret weapon into a workout?

You’ve heard that jumping rope can be a great workout, but how great? Can a jump rope session really replace a run if you can’t hit the pavement that day?

We spoke to experts to find out. While you don't want to ditch a long run in favor of a jump rope workout, jumping rope can help get your heart rate up and improve your cardio fitness on days when you can't run.

Here, two trainers and jump rope experts explain all the benefits of jumping rope, and offer three circuits that you can do anywhere.

Also read: NEW 10MIN WORKOUT A COMBINATION OF STRENGTH AND CARDIO

The Benefits of Jumping Rope

Jumping rope is one of his favorite cardio exercises because it can be done almost anywhere.

Jumping rope is a no-excuses workout. Able to jump rope in your hotel room or any other location, jumping rope works just about your entire body.

A jump rope workout works your entire body, from your calves to your mind. It develops your endurance, stamina and coordination."

Jumping rope works muscles throughout the body, from your quads and calves to your upper body.

Although it doesn't feel the same as, say, a shoulder press, your shoulders, biceps, and triceps are all involved in manipulating the rope.

Additionally, your core and ankles, which are stabilizing muscles, get a lot of exercise when you jump.

Spinning the rope while being careful not to get your feet tangled in the rope also helps improve your coordination, and like any cardio exercise that gets your blood pumping, it helps lower your resting heart rate.

Additionally, research has shown that it helps increase bone density, likely due to dynamic loading – the high impact of jumping.

Also read: WEIGHT LIFTING OR CARDIO: WHICH SHOULD COME FIRST?

How to choose a jump rope?

One thing to note: it is important to find the rope that is right for you.

The jump rope you use should be a length appropriate for your height, a weight appropriate for your skill level, and handles that fit your hand.

A good rule of thumb is to buy a jump rope that is one meter longer than your height. So, if you are 5'5", buy a rope that is 8 feet long.

For a challenge, you can grab a weighted rope, but for this, experiment with different cable weights until you find one that's comfortable for you.

How to Use Jump Rope in Your Workout Routine?

On days when you don't have the opportunity to run, or if you want to supplement your current routine, we suggest jumping rope for 15 to 20 minutes to get a good workout.

If this seems daunting at first, you can break it up into two 10-minute sessions.

Try the workouts below so you never have to worry about your jump rope workout again.

Full-Body Circuit

This workout can be done anywhere. It only requires a rope and your body weight, but it will get your heart rate up and work your biceps, triceps, quads, and abs.

2 minutes of jumping rope
20 push-ups
2 minutes of jumping rope
40 bodyweight squats
2 minutes of jumping rope
30 floor jumps
2 minutes of jumping rope
15 reverse lunges on each leg
2 minutes of jumping rope
1 minute plank

Repeat twice (once if you are a beginner).

Jump Rope Circuit

This jump rope circuit will get your heart pumping in no time. It's perfect for days when you can't run.

1 minute slow
1 minute quick
30 seconds on the left leg only
30 seconds on the right leg only
1 minute of back and forth movements with the feet while jumping.

Repeat three times

By mixing up the movements in this circuit, you'll work on your coordination and endurance for a mind-body workout.

Warm-up

Skip a minute
One minute plank
Repeat three times
Jumps for coordination

Practice your footwork to connect your body and mind. Incorporate movements like toe-in and toe-out, heel-forward jumping, skis, high knees, and butt kicks.

Jump for 20 seconds at a steady pace, then 20 seconds as fast as you can. Continue for the duration of a song, for example.

Discover: 5 BENEFITS OF HIIT TO REMEMBER HIGH INTENSITY CARDIO

Is Jumping Rope Good Cardio for Belly Fat?

Jumping rope every day is effective for burning belly fat.

To get the best results and burn more calories, you need to be in a calorie deficit by eating fewer calories than you expend.

To focus on your overall health, combine jumping rope, a cardio activity, with strength and flexibility training as part of an integrated fitness program.

Jumping Rope Every Day to Burn Belly Fat: Does It Work?

Remember jumping rope as a kid? Not only was it great fun on the playground, it was also beneficial for our growing bodies.

It helped to strengthen muscles and bones and maintain a normal weight. Today, jumping rope has become a very popular exercise again for these same reasons.

Does it really work?

Since jumping rope is a complete cardio exercise, it burns a lot of calories in a short amount of time.

While other weight loss options, such as CBD oil, are available, jumping rope may be easier as a daily routine.

Studies show that exercise combined with a healthy diet helps burn body fat.

The abs of the body are the most difficult areas to lose weight, the so-called belly fat area. Although more studies need to be done to analyze the relationship between jumping rope and belly fat, general experiences indicate that there is a definite correlation.

By squeezing your core during a jump rope exercise, you can target this area and begin sculpting your abs while losing belly fat.

So how much belly fat can you lose by jumping rope every day?

Exercise and diet combined yield better weight loss results than either alone. It is recommended to get at least one hour of moderate aerobic exercise three times a week. You could break that down to 30 minutes each day.

Since jumping rope increases your metabolism, an average-sized person could burn 10 or more calories per minute. That translates to 60 calories per hour. Many people exercise in the morning in a fasted state.

This way, you burn fat to maintain the energy you need instead of the foods you ate for breakfast, which increases your ability to burn fat.

Doctors do not recommend losing more than 1 kilo per week, as it can start to affect your muscle mass. Plus, as you get better, your weight loss will slow down.

So you'll have to jump rope for longer or restrict your calorie intake further to continue to get the same results.

Be aware that weight loss from jumping rope may vary based on other factors, including age, metabolism, diet, level of commitment, and the intensity and type of your program.

Learn More: WHAT YOU NEED TO KNOW TO LOSE BELLY FAT

The benefits of jumping rope

Maintaining a healthy weight is a lifelong process. Obesity is on the rise worldwide. It is quite commonly accepted that weight management is a combination of exercise and healthy eating.

By jumping rope, you can not only help your weight by burning calories that could be adding to your fat storage, but you can also experience other benefits.

Increased breathing increases your heart rate as well as your metabolism. This can impact your blood pressure and heart health. Blood sugar and cholesterol levels are improved with even a modest weight loss of 5 to 10 percent of your total body weight.

This exercise, like many others, helps build muscle. Building muscle is essential for burning fat. The more muscle mass you have, the higher your resting metabolic rate and the more calories you will burn throughout the day, even after your workout.

The impact of jumping rope on weight is good for the strength of your bones and increasing the mobility of your joints, especially the ankle, wrist and elbow.

Your balance and coordination are improved. In addition, having fun while exercising produces endorphins. These endorphins make you happy, but can also modulate your appetite. They release sex hormones and improve your immune system.

Studies have also shown that jumping rope exercise will increase the amount of fat you burn.

This approach is called HIIE or high intensity interval exercise.

This is especially good for overweight people who cannot withstand long periods of sport. It allows for recovery periods between each exercise.

Sometimes called HIIT, you can find many examples of workouts on the internet.

Strings

Durable, strong ropes will withstand multiple surfaces, both indoors and outdoors.
Ball bearing handles that allow cables to rotate smoothly.
Weight of the handles for beginners 30 grams each.

Before you begin, warm up first by doing jumping jacks, squats, toe jumps or lunges. This will help prevent injury to your muscles and joints.

Stand with your shoulders back and the rope resting behind you.
Hold the rope loosely; keep your hands at waist level.
Swing the rope forward, over your head, so that it lands one foot in front of you.
If the rope is too long, adjust it by tying a knot on each side, just above the handles.
Bring your elbows towards your ribs and rotate quickly from your wrists.
Lift your knees together and jump over the rope as it passes over your head.
Your feet should only be an inch or two off the ground.
Make sure to land on the balls of your feet, keeping your knees soft.
Landing on your heels can cause long-term damage to your knees, hips and ankles.
Continue at a steady, flowing pace.
Keep the arc of the rope narrow as it passes over your head.

Advanced techniques

Once you have mastered the basic jumping technique, try some of the more advanced steps. There are videos online to help you see how to do them.

Diet is important

Jumping rope is effective for burning belly fat. However, you will get better results by reducing your calorie intake. It should be at least 500 calories less than the calories you burn during each workout.

A balanced diet that goes in this direction consists of:

lean proteins,
organic fruits and vegetables,
healthy fats like olive and avocado,
carbohydrates like beans, oatmeal, quinoa, barley and potatoes, sweet potatoes
lots of water

In Summary on the Jump Rope Useful or Not for Health

Jumping rope every day is effective for burning belly fat. To get the best results and burn a lot of calories, you need to have a calorie deficit. Consume fewer calories than you burn.

To focus on your overall health, pair with an integrated fitness program.

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JUMP ROPE | IS IT REALLY GOOD FOR YOUR CARDIO?