How to Jump Rope Like a Pro

When was the last time you jumped rope? It’s cheap and portable and burns more calories than you might think. Add some spice to your exercise routine!

The jump rope is an incredibly efficient, versatile workout tool. It can be used by the whole family, and improves cardiovascular fitness while toning muscle at the same time. Jumping rope is a great calorie-burner. You’d have to run an eight-minute mile to work off more calories than you’d burn jumping rope. It strengthens the upper and lower body and burns a lot of calories in a short time.


How to Jump:

-Adjust the rope by holding the handles and stepping on the rope.
-Shorten the rope so the handles reach your armpits.
-Wear properly fitted athletic shoes, preferably cross-training shoes.
-The exercise surface is very important. Do not attempt to jump on carpet, grass, concrete, or asphalt. While carpet reduces impact, the downside is it grabs your shoes and can twist your ankle or knee. Use a wood floor, piece of plywood, or an impact mat made for exercise.
-As with all exercise, warming up, stretching and cooling down are important. How you jump will determine the impact on your body.

Burning Calories

Jumping rope is an effective calorie-burning exercise, which in turn means that it is a quality exercise choice for those interested in losing body fat. Consistent jump rope workouts and a healthy eating plan will likely lead to weight loss.

Burning a significant number of calories during your jump rope workout is important because it makes a direct impact on your weight-loss goals or your ability to maintain your current healthy body composition. If you’re interested in losing body fat, you need to burn more calories than you consume over a set period of time. There are 3,500 calories in a pound.

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Jumping rope burns a significant number of calories. A 160-pound person burns about 730 calories in 60 minutes of jumping rope. A 200-pound person burns about 910 calories and a 240-pound person burns approximately 1,090 calories. To successfully lose weight you have to burn about 500 calories per day with exercise. To lose a pound of body fat, you must burn 3,500 more calories than you consume. If you were to burn 500 calories with jumping rope and eat an appropriate number of calories every day, you would lose about a pound of fat per week.

The benefits of jumping rope are many. Here are a few you might not have known about:

Improves Coordination – Jumping rope actually improves your coordination by making you focus on your feet.

Decreases Foot and Ankle Injuries – Jumping rope is beneficial for those active in other sports. Jumping rope not only improves your foot coordination but also increases your strength in the muscles surrounding your ankle joint and in your foot, decrease the chance of injury to those areas.

Burns Major Calories – Compared to jogging for 30 minutes, jumping rope actually burns more calories.

Improves Cardiovascular Health – Skipping rope is highly recommended for aerobic conditioning. In order to increase your heart and lung health you must do it three to five times per week for 12 to 20 minutes at a time.

Improved Breathing Efficiency – In addition to improved heart health and stamina, jumping rope also improves how efficiently you breathe.

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Makes You Smarter – Believe it or not, jumping rope can make you smarter. According the Jump Rope Institute, jumping aids in the development of the left and right hemispheres of your brain, which further enhances special awareness, improves reading skills, increases memory and makes you more mentally alert. Jumping on the balls of your feet requires your body and mind to make neural muscular adjustments to imbalances created from continuous jumping. As a result jumping improves dynamic balance and coordination, reflexes, bone density and muscular endurance.

Improves Your Ability to Stay Calm – Because you are actually working your brain and your body at the same time, boxers in the ring who jump rope actually are more calm overall than those who don’t.

Completely Portable and Fun – A jump rope can go anywhere with you. Take it to work, take it to school.

Grab a jump rope, get hopping and be amazed by the different ways your body and mind will benefit.

Written by Valentin Bosioc

Valentin Bosioc - wellness specialist, certified personal trainer, certified fitness instructor, celebrity trainer, Musclemania Champion, Ninja Warrior Semifinalist, world wide motivator!

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