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

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Why And How To Jump Rope To Lose Weight A Simple
Guide
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(No Transcript)
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• 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.

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• 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.

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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.

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• 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

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• 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

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• 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.

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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.

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• 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.

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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.

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• 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.

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• 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.