Jumping rope is a very popular form of exercise these days. Most people jump on there for cardio reasons and to strengthen their muscles and joints. But did you know, jumping rope can help you lose weight? Unlike cheap jumping ropes, it's extremely durable and is adjustable as well. It also comes with the added advantage of using balls (hence the awesome bassy name), so it will spin even faster when you do get good.
Even if you don't get the ball, the rotation motion will still help to burn calories and get your heart rate up. As you use the rope, it will also work your arms, shoulders, thighs, stomach and calves. You might want to take breaks in between sets too, to prevent injuries. I recommend jumping rope that's between twelve and twenty feet long, with a width that's one inch wider between each set. That should do the trick.
The only equipment you need for this exercise is some jumping rope, a towel and a few exercises designed to warm-up your body. To start, you want to jump as high as you can comfortably and hold that position while stretching your legs. You'll be working out your hip flexors, glutes, quads, hamstring, chest and abs, along with your lower back.
The reason why I like this exercise so much is because it allows me to really focus on my abdominal muscles. I stretch out my lower abs, upper and lower back and prepare for the next part of the workout, which is cardiovascular training. If you're a beginner, I suggest skipping the warming-up exercises and just focusing on stamina during your first few jumps. As you warm-up, you'll increase the distance and speed of your jumps, which will require more calories. But you won't be burning a lot of calories as you work your way up, so you can probably count it as an extra workout.
The first thing you want to do to warm-up for skipping rope would be to get started by standing with your feet shoulder-width apart and your arms at your side. With a steady motion, swing your arms around behind your head. As you get started, make sure to keep your back straight and maintain that straight line. When you get up to a sprint speed, rotate your trunk from the hip and use your lower abs and glutes to power your way through the shot. It's important to rotate your trunk because this gets your hips and legs in sync with your arms. As you continue to sprint, your momentum should carry you all the way through to the end.
You can easily make this a low impact routine as you progress. As you get better at jumping rope, you can increase the weights as well. For instance, if you weigh about 180 pounds, that's a pretty high number for a single workout, but it's still a pretty good jump rope routine to follow. A two-week program that includes skipping back to a one-minute session on solid ground every other day is a great way to burn a bunch of calories without having to really exert yourself or worry about dropping the weights.
What makes jumping rope exercise a great weight loss routine is the consistent intensity interval training component. It's difficult to go long periods of time with nothing to really push your body to go. As you do the exercises above, gradually increase both the weights AND the duration (high intensity interval training). Because you're constantly working out your muscles, your body will have no choice but to strengthen and increase its metabolic rate.
So, as you add in the exercises above, you'll quickly see results. Your body will have been properly adapted to the increased weight, and your fitness level will be very high. The increased cardio vascular activity burns lots of calories, building muscle and stamina. If you combine these kinds of exercises with eating right, you can turn your fitness level into a real positive. Whether you use the weight jumping rope to lose weight or another form of exercise, always be sure to consult your doctor before starting a fitness or weight loss program.
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