2023-10-13 01:29:51
Complete and accessible to any physical shape, jumping rope is one of the exercises that burn fat faster. And also, it prevents osteoporosis.
Who among us has not jumped rope when she was little? Well, if at the time it seemed like child’s play, change your mind. Jumping rope is one of the best sports for women “because it involves every muscle in the body in the exercise,” says the physical trainer. Magali Dalix. “It is one of the most complete that exists,” he defends. So much so that “jumping rope for regarding 10 minutes is equivalent to one running session half an hour,” he points out.
That is to say, in addition to being fun, jumping rope is a aerobic exercise very complete that “Burn calories quickly, defines the muscles, has multiple health benefits and is effective in increasing the caloric expenditure. It is also a good strategy to oxidize fat and, best of all, it is an exercise that can be adapted to each person’s level and that you can do anywhere,” confirms Johana Yepessenior technician in Physical and Sports Activity and personal trainer in the sport ClubYoofit.
Burn calories and prevent osteoporosis
Because although it seems entertaining and affordable, which it is, the truth is that jumping rope is also a fantastic sport for gaining health and losing weight quickly. Among its benefits, being fond of rope will make us “improve coordinationaerobic capacity and muscle tone of the lower body, will help us to prevent osteoporosisto gain resistance now slim down“, lists the expert. “As it is a high-intensity exercise, the calorie burning is quite high, normally you lose a few 400 kilocalories in 30 minutesdepending on the level of the jumper,” he assures. Well, it’s not bad at all, considering that to lose that amount of calories we would need to run the same time at a speed of 13 kilometers per hour. I don’t see it being possible.
And it is that jump rope It seems easy, although doing it for 30 minutes is not at all and you have to have a very good background to achieve it. “It’s a impact exercise, so both the workload and the rest load must be quantified,” Johana Yepes warns us. “A person who starts jumping should do so for only one minute, and rest for two. Like this, for 15 minutes, no more. We must keep in mind that at first we need an adaptation period to get our muscles and joints used to withstanding the impact; is the form of avoid injuries in the future and be able to move forward,” says the expert.
Johana Yepes during training.
After this adaptation period, we can increase the work time up to 30 minutes, but never go beyond that: “It is a high-intensity exercise, so it is not recommended to jump for more than 30 minutes in a row, because if we exceed it we might suffer a muscle exhaustion of calf and also develop some plantar fascisis pathology,” warns the trainer. The best thing to do this exercise is to do it at intervals and increase the training time by combining it “with a strength routine to enhance the fat burning“, Explain.
Johana Yepes, personal trainer.
Benefits of jumping rope
In addition to Burn calories Quickly, the benefits of jumping rope go further, especially for women when menopause hits. Among the most important, “improves Bone densityfavors the Loss of fat and increases balance,” he says. Tania Cantón Álvarez, trainer at O2 Centro Wellness. “It also strengthens glutes, legs and abdomen,” she adds.
Who should not jump rope
Although jumping rope is an activity that anyone can do, “those with pathologies associated with the rope should abstain.” knee joint“, warns the trainer. In addition, “we must consider the person’s activity level,” she continues, “if they are obese it is not a good exercise to start playing sports, and it is not recommended for those who have never done physical exercise; “Before starting to jump rope, you need a certain conditioning.”
How to start jumping rope
At this point, I give the profile of someone who can jump; My physical shape is decent, I feel like it and I want to lose a few pounds while I get in shape, how do I start? I ask him. “The first thing you should do is get a rope to suit you and some shoes that cushion the impact,” he answers. “From there you must start jumping without the rope, but making the gesture with your arms to work coordination. When you feel ready, do the same with the rope. And remember that you are just starting out, you must jump, cushioning the fall and keeping in mind that your rest time has to be longer than your work time.”
Learn the technique
As in any sport, knowing the technique It is important to avoid injury or damage to the dolls, the knees or ankles, the parts most involved in this exercise. You must keep your head and torso straight, and slightly flex your arms. knees. Los elbows They should be kept close to the body and the rope should be spun with the wrists, not the fingers. arms.
Jump rope for one minute
We start with “a one minute warm up jumping in place, performing joint mobility, and we start with the basic jump on two legs,” Johana tells us. When we master this jump and have the coordination we will be able to advance to the one leg jump. “But don’t run, you’re just getting started.” I take note, mine is a beginner level: “One minute jumping and two minutes of rest for a quarter of an hour,” concludes the expert.
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