When was the last time you jumped rope – fourth, fifth or maybe sixth grade? Well, jump roping is one of the most efficient ways to burn calories and keep the weight off. How many calories do you burn jumping rope? Try nearly fifteen to twenty calories every minute! That is an efficient way to burn energy and keep pounds from packing on, and, jump roping is fun, affordable and can be done with a work-out buddy.
Dr. Peter Shulman, MD, professor and medical expert from the University of Connecticut Health Center, reports that jumping rope is one of the best ways to improve your heart health. Not only does the exercise burn calories needed to lose weight, but elevates your heart rate to a level that most cardio machines are not capable of doing. Dr. Shulman reports that jump roping strengthens the core, upper body and legs while burning a lot of calories in a compact amount of time.
Some doctors argue the benefits of jump roping in those who are extremely overweight because of the direct stress put on the knees, ankles, legs and hips. However, physical training experts report that even obese individuals may benefit from the intense work-out if done properly and at a low impact level. Some of the basic requirements for jump roping are as follows:
- Obtain a beaded rope that holds its shape and is easy to control
- Shorten or lengthen the rope so that the handles comfortably reach the armpits
- Wear comfortable athletic shoes that are approximately a half-size larger that normally worn to allow room for the toes and feet during impact
- Choose comfortable grips that provide good handling and precision when turning
- Secure an open space for jumping rope that is at least 4×6 with approximately one foot clearance overhead
These helpful tips will keep you from injuring yourself or those around you and get you off to the right start when implementing this exercise into your routine.
For novices who are just getting started, don’t focus too much on how many calories you burn jumping rope, but determine a particular time that you want to achieve. Start out with a low-impact jump for one to two minute intervals. If you are able to increase the duration of time spent jumping, then up the amount by thirty second intervals.
Jumping rope should be fun and invigorating, not painful and discouraging. If you are unable to go more than a few jumps at a time or find yourself getting tangled up in the ropes, don’t get discouraged but keep practicing. With jump roping, practice does make perfect and before you know it you will be jumping rope as light-footed as a heavy-weight prize fighter in training.
If you are in doubt of your physical ability to jump rope, or haven’t done so for thirty or forty years, it is important to check with your family doctor to get the go-ahead. Remember to warm-up and cool down both before and after your work-out to prevent injury and as with any exercise, stretching is one of the most important elements to working out. Stretching will also loosen your muscles and help you determine the impact each jump has on your body.
Jump roping can be very beneficial to your body and heart, while providing fun for the entire family. If you have children, incorporate them into the mix and jump rope together. Your children and your heart will thank you.