Why And How To Jump Rope To Lose Weight: A Simple Guide - PowerPoint PPT Presentation

About This Presentation
Title:

Why And How To Jump Rope To Lose Weight: A Simple Guide

Description:

Do you ever ask yourself, "how long should I jump rope to lose weight?" Let's take a closer look at how this exercise works. Jumping rope isn't just a fun pastime for kids. It's actually an excellent workout for people of all ages. By adding high-intensity activity to your routine, rope jumping can significantly help with weight loss. – PowerPoint PPT presentation

Number of Views:3
Date added: 13 October 2022
Slides: 14
Provided by: ryantailer
Tags:

less

Transcript and Presenter's Notes

Title: Why And How To Jump Rope To Lose Weight: A Simple Guide


1
Why And How To Jump Rope To Lose Weight A Simple
Guide
2
(No Transcript)
3
  • Do you ever ask yourself, "how long should I jump
    rope to lose weight?" Let's take a closer look at
    how this exercise works.
  • Jumping rope isn't just a fun pastime for
    kids. It's actually an excellent workout for
    people of all ages. By adding high-intensity
    activity to your routine, rope jumping can
    significantly help with weight loss.

4
  • With over 42 of adults struggling with excess
    weight, the United States is facing
    an obesity crisis. Regular exercise is the key to
    keeping the numbers down. Since many people are
    pressed for time, they are looking for quick yet
    effective methods to control their weight.

5
Jumping rope and weight loss
  • The key to losing weight is creating a calorie
    deficit. This means you have to burn more
    calories than you consume. This can be done in
    two ways
  • Making serious adjustments to your diet
  • Being more active
  • Ideally, to achieve weight loss goals, you need
    to do both. While you are rethinking your caloric
    intake, take some time to learn about jumping
    rope. It can help you burn excess calories.

6
  • A jump rope-based workout can be considered
    high-intensity interval training (HIIT). These
    workouts tend to burn a significant number of
    calories in a short time.
  • Depending on the quality of your skipping
    technique, it's possible to burn up to 500
    calories in 30 minutes². In comparison, dancing
    or jogging can help you burn around 300 calories
    in 30 minutes³.
  • Of course, the exact figures depend on many
    factors, including your initial weight, age,
    pace, and body composition. Here is a simple
    formula to use

7
  • Calories per minute (MET x body weight in kg x
    3.5)/200
  • MET stands for Metabolic Equivalent of Task. MET
    values4 for jumping rope vary depending on the
    intensity
  • Fast pace (120-160 skips per minute) 12.3
  • Moderate pace (100-120 skips per minute) 11.8
  • Slow pace (less than 100 skips per minute) 8.8

8
  • Let's say you are a beginner who weighs 180
    pounds (80 kg)5.
  • (8.8 x 80 x 3.5)/200 12.32. This means that by
    jumping rope at a slow pace, you can burn 12.32
    calories per minute. That's 370 calories in 30
    minutes.
  • While the numbers sound impressive, you have to
    keep in mind that jumping for 30 minutes isn't
    something you can do without training. In fact,
    not many people can jump rope for that long. Most
    likely, you'll be able to start with around a
    minute or two at a time.

9
How to jump rope to lose weight
  • If it has been many years since you picked up a
    jumping rope, don't rush into it. Take this
    activity one step at a time.
  • Warm-up
  • Grab the rope's handles and try swinging it back
    and forth without jumping.
  • Jump in place without swinging the rope to get a
    feel for it.
  • Combine the two actions
  • Cooldown by stretching, to avoid soreness.

10
  • Even if jumping goes smoothly, don't overdo it.
    One minute of continuous jumping is a great
    first-time result. Make intervals longer as you
    go.
  • If your goal is weight loss, jumping rope is an
    effective exercise. However, it can work even
    better when coupled with strength training.

11
Other benefits of jumping rope
  • One of the main benefits of jumping rope is that
    it doesn't require any bulky equipment or gym
    memberships. You can carry a small rope around
    with you and jump anywhere you see fit.
  • Here are a few important benefits of jumping rope
    that you can enjoy during weight loss.

12
  • Healthier heart  As a cardio exercise, jumping
    rope can improve your cardiovascular health.
  • Better coordination and balance  according to a
    study6, jumping rope improves coordination and
    balance, which in turn can be highly useful in
    everyday life. If you trip, good balance skills
    can help you stay on your feet instead of falling
    and getting injured.

13
  • Improved mental health  when you jump rope, your
    body releases extra endorphins that improve your
    mood. For some people, such exercise can reduce
    the symptoms of anxiety and depression.
  • Higher bone density  while more studies need to
    be done, research shows7 that jumping rope can
    help premenopausal women increase their mineral
    bone density. Higher mineral bone density makes
    it less likely for you to break a bone.
Write a Comment
User Comments (0)
About PowerShow.com