For many years it has been said that jumping rope helps to lose weight, eliminate belly, burn calories and shape the body.
Specifically, several trainers confirm that with just 30 minutes a day of this exercise it is possible to lose up to 300 calories and tone your thighs, buttocks, calves and abdomen.
In addition, weight loss occurs when rope exercise is accompanied by a balanced diet. Jumping rope is a practical and quite complete activity, and as it is done, the metabolism speeds up, favoring the loss of calories and promoting healthy weight loss, according to the specialized health portal, Your Health.
That is why it is considered that jumping rope is one of the best exercises that can be done to lose weight quickly, without traces of flaccidity, it also manages to tone the legs, since according to an analysis of the Harvard Medical School , 30 minutes can help burn between 300 and 444 calories.
Burn abdominal fat by jumping rope for 30 minutes
Here are some of the exercises recommended by Harvard University, which will burn abdominal fat with 30 minutes a day:
Exercise 1
- Jump rope with both feet together and it is very important to keep your ankles and knees relaxed as they take the impact.
- You also have to try to make the movement fluid and fast for 10 minutes.
Exercise 2
- Start jumping rope but this time, instead of doing it with your feet together, do it alternately between one and the other, ensuring that the rope passes through each foot as if you were jogging for regarding 5 minutes.
Exercise 3
- Take both ends of the rope and bring them together to hit the floor on the left side with the rope, stretch and bend your arms while repeating this same action on the opposite side to start alternating from one side to the other for 5 minutes.
Exercise 4
- Position yourself to lift your left leg, slightly bending your knee.
- Now begin to jump with your right leg and although at first the jumps will be small, as the person advances, you will notice that the jumps will be higher.
It should be remembered that it is necessary to be careful not to jump the rope on the grass (so as not to fall into holes) or the asphalt. The ideal place to jump rope is on carpet, on a wooden or rubber floor.
In addition, it is recommended wear tennis shoes with good cushioning to reduce the impact on the knees and prevent injuries, as well as staying hydrated during physical activity.
Health benefits of jumping rope
Jumping rope is a fairly complete aerobic exercise, since it stimulates the muscles and the cardiovascular and respiratory systems. Here are some of the main benefits of jumping rope:
- Develops motor coordination, agility and balance.
- Improves cardiorespiratory fitness.
- Helps lose weight.
- Improves physical conditioning.
- Tones the muscles.
- Helps burn calories.
- Promotes the feeling of well-being.
diet and jump rope
Another 2014 review study published in the Journal of the Academy of Nutrition and Dietetics found that the best combination for long-term weight loss is through regular exercise and a reduced-calorie diet.
Therefore, to lose 1 pound of fat per week, it is recommended to jump rope for 20-30 minutes each day to burn 200 calories or more, depending on the initial weight of each person, and reduce the daily calorie intake by 300 calories.
In addition to reducing calorie intake to lose weight while jumping rope, it is also important to include nutrient-rich foods from all food groups such as grains, fruits, vegetables, protein, dairy products, and lean meats to ensure a balanced diet.
Recommendation: Jumping rope is not indicated for pregnant women, overweight people, the elderly, and people with joint problems, as it can cause damage to the hips, knees, or ankles.