Jumping rope (or skipping rope ) is not always immediately thought of when you are planning to lose weight.
Yet it is an effective
weapon in the fight against the pounds!
It is considered by
many fitness gurus to be the ultimate full body workout .
Boxers have had it in
their training program for years.
Jumping rope is
becoming more and more popular. It is an intensive but very effective way
to burn (excess) body fat.
Another advantage is
that you can strengthen and build muscles with it. You use just about
every muscle in your body.
Are you already eager
to get started?
Read this article
first to gain knowledge about the benefits, requirements, technique and
possible training plan.
The benefits of jumping rope
The advantage of
skipping ropes is that you can do it anytime, anywhere.
Many people have
little time and don't feel like going all the way to the gym. With
skipping rope you can just stay at home and save the travel time to the gym.
It also doesn't take
up much space compared to heavy fitness equipment.
Make sure you don't
disturb your neighbors.
You can easily take
your skipping rope with you everywhere. This way you can also enjoy the
outdoors during your workout when the weather is nice. You can also train
together, for example with a friend.
Moreover, it is easily
accessible; you need few instructions to get started and you won't get it
wrong easily. Even if you have not trained much yet, you can quickly get
to grips with the skipping ropes.
By doing varied
exercises, jumping rope becomes a lot less boring than you might think.
Finally, it's dirt
cheap; you just need a rope and good shoes!
Almost everyone has
jumped rope as a child, so why not as an adult? Although most jumping
workouts are not child's play!
What do you train with jumping rope?
In particular, your
shoulders, chest, arms, buttocks and legs are strengthened by skipping
ropes. This way you get a nice tight figure without cellulite and you lose
weight without losing muscle strength.
You put your Achilles
tendons, calves, ankle and foot muscles to work and get stronger arms and
shoulders.
You work
simultaneously on your hand-eye coordination, stamina/condition, explosiveness,
strength, timing, balance, footwork, dynamic agility, flexibility, agility and
speed.
These traits can also
come in handy for other sports or activities in your life.
Your heart rate is
increased with jumping rope. The ideal heart rate to burn fat is between
60 and 75%. You can reach 80% of your maximum heart rate by increasing the
pace.
Skipping ropes have a
positive effect on the metabolism.
It also helps
stimulate your bones to make more bone mass. So even with osteoporosis you can jump rope. Please discuss
this carefully with a doctor.
Jumping rope is not
recommended during pregnancy.
Jumping rope is a sport
Rope
skipping is a sport that
was developed around 1960.
It is a collection of
different forms of jumping rope in a competitive form, such as speed (speed and endurance) and freestyle (creativity).
You can learn fun
tricks, such as a basic jump, windmill, basic jump with extra swing, forward
and backward swing, and so on.
A double under means that per jump the rope goes under
your feet twice.
You can also train to
jump with one leg at a time.
Skipping rope supplies
It is recommended to
purchase a solid skipping rope for beginners.
The length of your
skipping rope depends, among other things, on the height of you as a
person. When you stand with both feet in the middle of the rope, the ends
should reach your armpits. Some ropes can be adjusted in length.
It is also important
that you have good, shock-absorbing sports shoes to prevent injuries.
It is best to jump on
a wooden or rubber surface. Preferably not on asphalt or
concrete. Keep that in mind when you go out.
How many calories do you burn jumping rope?
You can calculate how
many calories you want to burn or have burned with a simple calculation:
You use about 1.5
kilocalories per kilogram of body weight per 10 minutes. That equates to 0.15
kcal per minute.
Multiply this number
by the number of minutes the workout lasts plus the number of pounds you weigh.
With a weight of 60
kilos we arrive at the following calculation:
0.15 (kcal per minute)
x 15 (minutes) x 60 (kilo) = 135 kcal.
Jumping rope burns
more calories than running.
Jump rope training
You will find various
instructional videos on YouTube and there are also many apps with training
schedules for jumping rope.
The workout is simple
but effective. With a schedule you will lose weight faster and easier than
if you just jump 'at random'.
Skipping ropes can
also serve as a warm-up, but trainers do not recommend this, especially if you
are overweight. Better to make it part of your cardio workout .
There are training
schedules for beginners and advanced.
Jumping rope is part
of crossfit training. Cross
fit is a training method that combines different sports such as weightlifting,
athletics and gymnastics.
Skipping ropes are
also part of the plyometric training. The
aim of such training is to generate a large amount of force in the shortest
possible time; to teach the muscles a fast, powerful, explosive movement.
If you have never
jumped rope or have long ago, it is important that you build up a training
properly so as not to overload anything.
Start with a build-up
of 6 weeks to start with. For example, every day 3x 1 minute with 30
seconds rest in between. Every week, an additional minute is added, up to
about 20 minutes.
Also change the
pace. The more you vary the speed, the harder it gets. So you can
increase the number of jumps.
Choose music that
energizes you. Just be careful that the music doesn't force you to jump at
a slower or faster pace than intended.
You can also work with
interval training. For example, 45 seconds of intense jumping and then 30
seconds of rest.
In between, always
take a day's rest from jumping.
Jumping technique at jumping rope
Jump gently at first,
with your feet close together. Your feet barely lift off the ground.
To avoid injury, make
sure to bend your knees well when you land, jump well on your forefoot, and
maintain your balance.
Keep your body nice
and straight. Keep your hands close to your body, at waist level.
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