Slender and toned figure – every woman's dream at any age. But constant employment, lack of time and money for expensive exercise equipment nullifies all efforts to lose weight and maintain a toned body shape. The only low-cost  and such an effective tool for weight loss is a jump rope.  

Jumping rope for 15 minutes can get rid of 200 kcal. Such indicators are not inferior to running, cycling, swimming. For swimming, you need to purchase a subscription to the pool and set aside time, for cycling, you need the device itself and a place where you can ride. The jump rope does not require such costs. Losing weight with a jump rope is carried out quickly and in all problem areas: stomach, buttocks, hips, legs. Read on estet-portal.com about the principles of losing weight with a skipping rope and the benefits of this type of physical training.

Losing weight with a skipping rope: advantages and benefits

Jumping rope in the world of sports is called skipping, which in English means "jump". Rope workouts can be done at home or outdoors.

It is only necessary to find an old rope or buy a new one. It doesn’t take much time for classes, at first you can allocate 15 minutes for training, until the body gets used to the loads. In the future, the time can be increased up to 45-50 minutes.

The main advantage of jumping rope is the rapid weight loss. In addition, jumping has a beneficial effect on health: it strengthens blood vessels, the heart muscle, trains the respiratory system, toxins are eliminated faster with sweat. Also, training with a jump rope helps prevent the development of varicose veins, because it eliminates blood stasis, accelerating blood circulation. 

Read also: Best rope exercises for weight loss and muscle strengthening

Types of jump ropes and training features

To speed up weight loss with a skipping rope, choose one that will help control the rhythm and calories. There are 4 types of jump ropes in total:

  1. High speed – best for weight loss, feature: more jumps can be done with it.
  2. Weighted – there is an additional load on the handles and on the cable itself, a feature: in addition to problem areas, the muscles of the hands also work.
  3. Electronic – built-in calorie burning sensor during jumping, which will help to control the process of losing weight.
  4. Rubber – this is an ordinary skipping rope, the one that everyone remembers from school.

To choose the correct length of the rope, you need to straighten it and fold it in half. The rope should correspond to the length from the armpit to the feet when folded.

For  successful fat burning need to jump rope for at least half an hour. Increasing exercise time improves weight loss results.

What you need to know:

  • In one hour of training with a skipping rope, about 700 kcal are burned. This is even more than during a fast run;
  • skipping rope – this is the perfect handy tool to lose weight in the legs and hips;
  • jumping rope almost does not build muscle, the work is strictly aimed at burning fat;
  • on the first day of training, do not exceed the allowable limit of 15 minutes;
  • after the body gets used, increase by 5-10 minutes;
  • don't forget to take breaks: ideally it's better to jump for 30 minutes and rest for 5-7 minutes, or after 15 minutes of jumping, take breaks for 2 minutes.

Contraindications for rope training

If you feel unwell, dizzy, sick or otherwise unwell while jumping rope, stop exercising and consult your doctor. Losing weight with a skipping rope is contraindicated during debilitating diets that already deplete the body. If you suffer from heart disease, disorders of the musculoskeletal system, joints and spinal column, postpone training with a rope and consult your doctor. Only after consultation and permission from a medical specialist for training, you can start losing weight with a skipping rope.

If there are no contraindications to exercise and jumping rope and you still feel bad after training, take a break for a week, rest and review your diet and lifestyle. Perhaps the body does not have time to restore strength after a grueling workout.

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