When we were children, we spent hours jumping rope in the yard, but we didn’t know that this way we burn an incredible amount of calories. But a bright rope, which looks so frivolous, may well be a serious projectile for weight loss and muscle strengthening. We share details.
The mechanism of weight loss: how to burn calories
Everyone knows that the first rule of weight loss is to create a calorie deficit. In other words, you need to spend more than you consume during the day. To achieve this, follow your diet and burn excess with exercise.
In order to lose about half a kilogram of fat per week (this rate of weight loss is considered the safest), you need to create a calorie deficit – from 500 to 1000 per day. Note that the upper limit is reached only at very heavy loads.
The amount of calories burned when jumping rope will depend on how much you weigh at the beginning of the session. Calories are just a measure of energy. If you weigh a lot, it will take more effort and therefore energy to move your body. That’s why obese people burn more calories during exercise than lean people.
Performing the simplest jumps with a skipping rope at an average pace, a person weighing 70 kg will lose about 450 kcal in half an hour, and weighing 50 kg – about 320 kcal.
It is clear that in order to lose weight quickly and get a beautiful body shape, you need to do other sports intensively, as well as follow your diet, including eating foods rich in protein to grow muscle and lose weight.
Jumping rope – both for children and for champions
Footballers, boxers, wrestlers and bodybuilders jump not only to lose weight. This simple projectile is used for other purposes.
Development of anaerobic capacity of the organism
This is the ability of the body to produce energy when the oxygen supply in the cells is almost depleted, and new ones come in limited quantities. This condition is popularly called the “second breath”, which opens before it begins to seem that the forces are over and you can no longer take a single step, let alone jump.
Anaerobic training (for example, jumping rope at maximum speed for 2-3 minutes) accelerates the weight loss process, increases explosive power, helps build muscle mass and create good relief.
Heart training
Cardio training got its name because of the type of exercise: it increases endurance in general, but most importantly – strengthens the cardiovascular system, and thus improves blood circulation and metabolism. Jumping rope will make your “flame motor” stronger and you – slimmer.
Gaining tone and improving coordination
During the simplest jump rope, the muscles of the whole body are involved, which will invariably tone them, even if you do not feel it right away. In addition, jumping improves coordination, sense of balance and agility.
What are skipping ropes
Ropes
The lightest of all skipping ropes. They are suitable even for small children (choose the right length!), They are used in rhythmic gymnastics and for low-intensity training. For a more serious load, you should pick up a rope from the weights in the rope or pay attention to another type of projectile.
Leather
Leather has traditionally been used to make skipping ropes, which are still popular among boxers and gymnasts. For example, Hemingway, who had been boxing all his life, complained about the need to make leather skipping ropes by hand. Such skipping ropes are quite heavy, wear out faster than other types, rotate more slowly, but give their owner a sense of belonging to the glorious sports traditions and well-pumped muscles.
Rubber
Allow you to jump briskly in any way, durable, but during intense training stretch, which gradually makes their use is not very convenient (you have to constantly adjust the length).
Skipping ropes made of polyvinyl chloride (PVC)
Convenient, long-lasting, rotate at any speed (the thinner the cable, the higher the speed). PVC skipping ropes do not stretch or deform. Suitable for children and beginners.
Steel with braid
This is an option for adult pros. Due to its weight, the steel skipping rope rotates faster than others, but if used carelessly, it can hurt and bruise or even cut the skin. Extreme care should be taken when using steel ropes when studying new types of complex jumps (reverse or double, for example).
The handles can be light – plastic or wooden, as well as heavy – allow you to simultaneously pump the wrists and other muscles of the arms, shoulder girdle and back. It is better for beginners to take a skipping rope with ordinary light handles.
What should be the length of the skipping rope
The length of the skipping rope is selected according to the athlete’s height: the handles should reach the shoulder if you step on the middle of the rope. Models with the ability to adjust the rope can be safely purchased in the online store, but the skipping ropes with a fixed length is better to choose in person.
If the rope is too long, it will get tangled underfoot and prevent you from jumping fast. Too short a skipping rope will put an increased load on the legs, so it will be difficult for a beginner to put the right technique.
Where and how to jump rope
Any hard surface is suitable for training or short jumping sessions. Be sure to first make sure that you do not knock down or even just touch objects or people near you. Asphalt, sand or concrete are not suitable for a full-fledged training. It is necessary that the surface absorbs the impact of the rope and foot (important for the prevention of injuries to the shin of the foot and knees), so ideal are hard ground, wooden gym floor, thin carpet or linoleum, rubber or grass dense court.
There are a huge number of ways to jump rope: on one and two legs, lifting the legs in different sequences, stepping, jogging and so on. It is best if the training is conducted by a professional who will show you how to hold a skipping rope so that your hands do not get tired, how to jump to avoid injury, and what types of jumps are right for you for your specific purposes.
