2024-03-07 06:08:00
No one is aware that running is one of the exercises that loses the most weight. And you probably have a friend who has lost weight in a short time because he has started running. It’s true: running burns a lot of calories and fat. In addition, it is a great de-stressor because it causes you to generate endocannabinoids (molecules that help regulate pain, mood and stress).
But there is an exercise that only 10 minutes burns the same calories as a session of running of half an hour. Another option to burn calories without realizing it is to take advantage of daily activities if you do them in a specific way.
lose weight more than running
The exercise we are referring to and which is one of the simplest that can be practiced is jump rope. You just need a rope and start jumping although, like everything, it requires some training.
Jumping rope is one of the most weight loss exercises for several reasons:
- Burn a lot of calories: This is a cardiovascular exercise that involves numerous muscle groups. As you jump, your body requires a large amount of energy. The number of calories burned when jumping rope depends on body weight, intensity, and duration of exercise. On average, a person weighing regarding 70 kg can burn around 750-900 calories per hour by jumping rope at a moderate pace.
- High intensity: Jumping rope is a high-intensity exercise that involves significant effort in a short period of time. This intensity causes the body to burn calories more efficiently and stimulates fat loss.
- Accelerates metabolism: High-intensity activities, such as jumping rope, increase your metabolic rate even following you finish exercising. This is known as the followingburning effect. During this period, the body continues to burn extra calories to recover even though you are no longer jumping.
- Full body work: Jumping rope involves both legs and arms, meaning you work multiple muscle groups at the same time. This increases the number of calories burned during activity.
- interval training: Jump rope can be performed as a high-intensity interval exercise, which involves alternating between periods of high intensity and rest. This way of training is especially effective for burning fat, as it keeps your heart rate elevated and stimulates calorie burning even following you finish exercising.
- You lose abdominal fat: Jumping rope is effective for reducing body fat in general, but especially for losing abdominal fat. Abdominal fat is particularly harmful to health and is associated with an increased risk of chronic diseases.
More benefits of jumping rope
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In addition to slim downjumping rope has others benefits to health.
- Jumping rope is a cardiovascular exercise effective that strengthens the heart and lungs. It helps improve blood circulation, reduce blood pressure and reduce the risk of cardiovascular diseases.
- This exercise requires coordination between the feet and hands, which improves agility and the equilibrium.
- Although it focuses on cardiovascular work, jumping rope also involves muscles of the whole bodyincluding those of the legs, glutes, arms and shoulders, so it tones and strengthens the muscles.
- Jump rope improves physical resistance. As you get used to this activity, your ability to sustain it for longer periods improves.
- Also, jumping rope is a great destressing since while you do it you release endorphins, which can improve your mood and reduce stress.
How to start jumping rope
Find a jump rope that is suitable length for your height and wear shoes that cushion the impact.
Whether you are a beginner or if you are used to doing this exercise, before starting do a light warm-up to prepare your muscles. Start with soft, slow jumps to gain coordination and rhythm. As you get more comfortable, increase the speed and height of your jumps.
If you are a beginner, a good tip is skip 1 minute and rest 2 for 15 minutes. Keep in mind that this is a high-intensity exercise, so running for more than 30 minutes is not recommended.
Who should not jump?
Although jumping rope is a beneficial exercise for many people, there are some situations in which it is not recommended:
- Joint problems or injuries: People with joint problems, such as injuries to the knees, ankles or hips, should be careful when jumping rope. Repeated impact may aggravate these conditions or cause additional injuries.
- Back problems: Those who suffer from back problems, such as herniated discs or chronic pain, should avoid jumping rope, as repeated impacts can increase pressure on the spine.
- Cardiovascular problems: In cases of serious cardiovascular diseases, such as coronary heart disease or heart failure, it is important to consult a doctor before beginning any exercise program, including jumping rope.
- Foot injuries: People with recent fractures or injuries to their feet or ankles cannot jump rope until they have fully recovered.
- Seas or balance problems: Those who are prone to dizziness or balance problems may have difficulty jumping rope, increasing the risk of falls and injuries.
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