Don't Sleep On The Jump Rope If You Want To Lose Weight And Get Toned

the latest tech news, global tech news daily, tech news today, startups, usa tech, asia tech, china tech, eu tech, global tech, in-depth electronics reviews, 24h tech news, 24h tech news, top mobile apps, tech news daily, gaming hardware, big tech news, useful technology tips, expert interviews, reporting on the business of technology, venture capital funding, programing language

Nope, you don’t need to go on a long run or stationary bike ride to get your heart pumping. You can get a seriously-good workout with just a jump rope.

In fact, jump rope is a great option if you’re looking for cardio that’s super low-impact and can be easily implemented into your current exercise routine, says personal trainer Kristina Earneest, AFAA, NASM. There’s much more to jump roping than recess nostalgia!

the latest tech news, global tech news daily, tech news today, startups, usa tech, asia tech, china tech, eu tech, global tech, in-depth electronics reviews, 24h tech news, 24h tech news, top mobile apps, tech news daily, gaming hardware, big tech news, useful technology tips, expert interviews, reporting on the business of technology, venture capital funding, programing language

For starters, jump rope is time efficient—jumping rope for 10 minutes per day can have a similar effect to running for 30 minutes, Earnest says. And if you’re wondering when you should be incorporating jump rope, exactly, Earnest recommends tacking on a quick session as a finisher on strength days for ankle stability, and as a preventative measure against shin splints.

You can also use jump roping when you’re coming off an injury, Earnest explains. “The lighter, repetitive movements put less pressure on your knees, which makes it a great alternative if you’re getting back into running without the impact of hitting the pavement,” she explains. Got that down?

Global Tech News Daily

Jumping rope is simply a solid cardiovascular workout option overall, since jumping repetitively for a continuous amount of time requires more blood and oxygen to be pumped into your muscles. This increases your heart and respiratory rate to accommodate the increased demand, which subsequently pushes your anaerobic and aerobic thresholds. Overtime, this can result in improved athletic performance, Earnest explains. (Win.)

So, now that you’re all caught up on how jump rope can be solid exercise, it’s time to get into the specifics. The following are all the benefits of jump roping, including workout options you can try out at your next gym sesh.

The Benefits Of Jumping Rope

Global Tech News Daily

From making you stronger, to helping your heart, to being a workout you can do just about anywhere, there are tons of benefits to jump rope—all of which are detailed below, according to an expert trainer and research.

  • There’s payoff for women of all ages. Jumping rope is a weight-bearing exercise that puts stress on your skeleton (which is important for strong bones). That’s why it’s especially encouraged in pubescent and postmenopausal women. During puberty, the exercise can help peak bone density, and it can help fight osteoporosis in postmenopausal women prone to it, per findings from BioMed Research International.
  • It helps you avoid injury. Yup, since jump rope is great for bone health, it’s subsequently a beneficial way to prevent injuries. Plus, it promotes ankle mobility by strengthening the muscles that support those joints, Earnest says, especially as you move up and down with each jump. (A.k.a., no more rolling ankles while you run, or play soccer in your adult sports league.)
  • As mentioned, it’s a major cardio boost. Yup, jumping rope gets your heart pumping, which makes it great for overall heart health and the cardiovascular system, Earnest says. (Which means it helps ward off chronic conditions like high blood pressure and diabetes, too.) Plus, jumping rope can increase your Vo2 max, the measure of the maximum amount of oxygen your body can utilize during exercise, which helps with endurance, Earnest notes.
  • You torch calories and energy. On average, jumping rope can burn 200 to 300 calories in 15 minutes, Earnest says. Since jumping rope is considered thermogenic, it creates plenty of heat in the body. Your body needs to burn more fuel to generate this energy, so it burns calories, Earnest says.
  • It improves your coordination. Jumping rope requires you to be completely aware of how your body’s moving, so by doing it enough you can also improve your coordination and rhythm, which is especially useful for all those who consider themselves a bit clumsy. And yup, ICYMI, a boost in coordination means a lower risk of injury, Earnest says, since you’re less likely to fall or slip with a misstep.
  • It’s great for toning your calves. “Because of the repetitive jumping, your calves are some of the primary muscle movers here,” Earnest says. That’s why, yup, jumping can help you achieve leg muscles that pop. Pro tip: To effectively work your calves in jump rope exercises, focus on landing on the balls of your feet before lowering between each landing and take-off, Earnest explains.
  • …while also amping up your shoulder strength. Since you’re constantly shifting the jump rope on each revolution, you control the rotation of the rope through your shoulder stabilizer muscles, Earnest explains. While jumping, focus on firming your shoulders and pinning your scapula muscles down and back so your deltoids, rhomboids, and rotator cuffs will reap some major benefits, Earnest notes.
  • It’s accessible and affordable. One of the best benefits of taking jump rope on as a workout is probably that it’s accessible and portable. A jump rope fits into your bag, and you can practically do it anywhere. If you’re interested in progressing once you master a lighter jump rope though, you can opt for a weighted rope to up the intensity.

4 Jump Rope Workouts For Weight Loss

First things first, don’t skip your warmup. You should get in some dynamic stretches that loosen up your hips, hamstrings, and calves. One way you can do that is by tackling three rounds of standing toe touches, deep squats, and calf raises. Try doing 20 reps per move, holding each for about one to two seconds at a time.

Once you’ve done that, you’re ready to grab your rope. You can break up your workout into intervals, or find your rhythm with one of these workouts below:

The Fire Starter: Pick a song that’s three to six minutes long and jump along to the beat. For the final 30 seconds, add some intensity with some high-knee skips.

The Burnout: To get your heart rate going at the end of a workout, do 1,000 rotations as fast as possible, breaking them into 10 sets of 100. Take note of how long it takes you. Then, try to beat your time during your next skip session.

The Long Haul: Set an alarm for a set time like 10 minutes, and jump at a consistent pace until the buzzer sounds. Gradually build up your time until you can go for 30 minutes. straight.

The Snack: This one’s going for in-between workouts, or when you just need a break from sedentary activity. Skip for a set amount of time like 3 minutes, or keep going until you git 3 rotations.

How Many Calories You Can Burn Jumping Rope

Jumping rope can burn major calories. If you can build up to 120 skips a minute, you can burn between 667 and 990 calories an hour. And as mentioned, some research shows you can burn more calories while skipping rope than you can while running.

How To Jump Rope To Support Weight Loss

Though there are nuances to losing weight, a simplified formula for doing it is to burn more calories than what you consume within a given period, says Cordelia Carter, MD, an orthopedic surgeon and sports medicine specialist at NYU Langone Health. This is known as a calorie deficit.

Given its ability to burn calories, “jumping rope may be an excellent component of an overall physical fitness regimen undertaken in an effort to lose weight, and ideally decrease fat mass or percentage of body fat rather than just lose weight,” says Dr. Carter.

But it shouldn’t be the only thing you do to lose weight, she says. While jumping rope is a fun form of calorie-burning, it should complement a larger workout routine geared toward your overall wellness goals. “Optimal physical fitness is more likely achieved through some combination of building strength through bodyweight training and/or resistance training, flexibility training, and cardiovascular fitness, including both endurance training and higher-intensity training, rather than by simply continuing to work on one of these components of fitness day after day,” says Dr. Carter.

Another reason you don’t want to make jump rope your only form of exercise is to reduce your risk of injury. “Varying one’s workout routine is essential for the prevention of overuse-type injuries such as tendonitis and even stress fracture,” adds Dr. Carter.

Bottom Line: You can totally jump rope for calorie burn and weight loss or management, but it should be part of an integrated fitness routine that includes strength, cardio, and flexibility training for overall health.

Try 200+ at home workout videos from Men’s Health, Women’s Health, Prevention, and more on All Out Studio free for 14 days!

News Related

OTHER NEWS

New York Rangers get another comeback win to force Game 7 vs. Pittsburgh Penguins

PITTSBURGH — How many times can the New York Rangers dig themselves into a hole and climb back out? At least one more, as of Friday night. The Blueshirts came ... Read more »

Wilson, balanced Aces cruise to 96-73 victory over Dream

COLLEGE PARK, Ga. (AP) — A’ja Wilson scored 15 points, Kelsey Plum had 14 points and 11 assists and the Las Vegas Aces rolled to a 96-73 victory over the ... Read more »

EXPLAINER: Why frustration lingers in Okinawa 50 years later

The Associated PressFILE – U.S. Marine Corps Sgt. Mike Anglen of Turner, Ore., center, stands atop a cliff as Sgt. Bryan Wallace of Pikin, Ill., waits for his turn before ... Read more »

Astros beat Nationals 6-1 for 11th straight victory

WASHINGTON (AP) — Jose Altuve homered on the first pitch of the game, Yordan Alvarez and Yuli Gurriel also went deep and the Houston Astros extended their winning streak to ... Read more »

Kreider scores late, Rangers edge Pens 5-3 to force Game 7

PITTSBURGH (AP) — Chris Kreider’s long slap shot bounced over Louis Domingue and into the net with 1:28 left and the New York Rangers beat the Pittsburgh Penguins 5-3 on ... Read more »

Astros push winning streak to 11, roll past Nationals 6-1

WASHINGTON (AP) — Jose Altuve homered on the first pitch of the game, and Yordan Alvarez and Yuli Gurriel also went deep to help the Houston Astros extend their winning ... Read more »

Moustakas, Drury power Reds to 8-2 victory over Pirates

PITTSBURGH (AP) — Mike Moustakas homered twice and Brandon Drury drove in four runs to break out of a slump and lead the resurgent Cincinnati Reds to an 8-2 victory ... Read more »

Peterson's bases-loaded walk lifts Brewers over Marlins 2-1

MIAMI (AP) — Jace Peterson walked against Anthony Bender with the bases loaded in the ninth inning and the Milwaukee Brewers beat the Miami Marlins 2-1 Friday night. After starters ... Read more »

Padres: No cancer found during manager Bob Melvin's prostate surgery

SAN DIEGO (AP) — The San Diego Padres say no cancer was found when manager Bob Melvin had prostate surgery on Wednesday. Melvin, 60, was recovering at home Friday after ... Read more »

Ogunbowale, Gray help Wings rally past Mystics, 94-86

WASHINGTON (AP) — Arike Ogunbowale scored 27 points, Allisha Gray had 21 and the Dallas Wings overcame a 15-point second-quarter deficit to beat the Washington Mystics 94-86 on Friday night. ... Read more »

Resigning North Dakota senator led lawmakers in travel costs

The Associated PressFILE – North Dakota Sen. Ray Holmberg listens during a joint House and Senate Appropriations Committee meeting at the Capitol in Bismarck, N.D., on Jan. 7, 2009. Holmberg, ... Read more »

Residents in picturesque California county hit with gas prices topping $7 a gallon

A California county known for its spectacular mountains and proximity to Yosemite National Park has been paying the nation’s highest gas prices. Read more »

Boudreau to return as coach of Canucks next season

VANCOUVER, British Columbia (AP) — Bruce Boudreau will return as coach of the Vancouver Canucks next season after helping to turn the struggling NHL club around as a midyear replacement. ... Read more »

New Zealand leader Jacinda Ardern tests positive for COVID

On Location: May 13, 2022 Catch up on the developing stories making headlines.The Associated Press WELLINGTON, New Zealand — New Zealand Prime Minister Jacinda Ardern has tested positive for COVID-19 ... Read more »

Today in History for May 14th

Highlights of this day in history: Colonists go ashore in Virginia to set up Jamestown; Lewis and Clark begin to explore Louisiana Territory; Israel founded; Skylab launched; Movie producer George ... Read more »

Twitter CEO expects Elon Musk acquisition to close, addresses spending cuts

Musk is awaiting details supporting calculations that spam, fake accounts represent less than 5% of Twitter's users Read more »

Padres: No cancer found during Bob Melvin's prostate surgery

SAN DIEGO (AP) — The San Diego Padres say no cancer was found when manager Bob Melvin had prostate surgery on Wednesday. Melvin, 60, was recovering at home Friday after ... Read more »

Renovated NYC museum shows indigenous perspectives

The American Museum of Natural History in New York City recently finished a major renovation of its exhibition on the native peoples of the northwest coast of North America. Curators ... Read more »

Police release 911 calls in Gilgo Beach case

A woman who disappeared in a beach community on New York’s Long Island more than a decade ago, sparking an investigation into a possible serial killer, said “there’s somebody after ... Read more »

Academy Awards set 2023 Oscars for March 12

The Associated PressFILE – Oscar statue on the red carpet at the Oscars on Sunday, March 27, 2022, at the Dolby Theatre in Los Angeles. Next year’s Academy Awards will ... Read more »

Actor Fred Ward, of 'Tremors,' 'The Right Stuff' fame, dies

The Associated PressFILE – Fred Ward, a cast member in “30 Minutes or Less,” poses at the premiere of the film in Los Angeles on Aug. 8, 2011. Ward, a ... Read more »

Judge refuses to drop elections suit against Trump, media

NEW YORK — A Colorado judge on Friday denied motions to dismiss a defamation lawsuit filed by an election systems worker against former President Donald Trump’s campaign, two of its ... Read more »

Q&A: Becky G unveils every side of herself in latest album

The Associated PressFILE – Becky G appears at the Oscars in Los Angeles on March 27, 2022. Beck G’s latest album is “Esquemas.” (AP Photo/Jae C. Hong, File) NEW YORK ... Read more »

North Korea reports 21 new deaths as it battles COVID-19 outbreak

SEOUL, South Korea — North Korea reports 21 new deaths as it battles COVID-19 outbreak. Read more »

North Korea confirms 21 new deaths as it battles COVID-19

SEOUL, South Korea — North Korea says 21 people died and 174,440 people were newly found with fever symptoms on Friday alone as the country scrambles to slow the spread ... Read more »

White Sox place Giolito on COVID list, activate Vaughn

The Chicago White Sox placed ace Lucas Giolito on the COVID-19 injured list and activated outfielder Andrew Vaughn following a rehab assignment with Triple-A Charlotte on Friday. Giolito began experiencing ... Read more »

Traded back and forth, Ford learns to live out of suitcase

NEW YORK (AP) — Mike Ford has learned to travel light — and quickly. Since the start of the season, the 29-year-old first baseman has played for Tacoma, San Francisco ... Read more »

Falcon 9 rocket launches Starlink satellites

A SpaceX Falcon 9 rocket launched 53 Starlink satellites to low-Earth orbit from California on Friday. (May 13) Read more »

Celtics' Robert Williams remains out for Game 6 vs. Bucks

MILWAUKEE (AP) — Boston forward/center Robert Williams missed his third straight game with an injured left knee as the Celtics tried to keep their season alive Friday night in Game ... Read more »

Padres sign Robinson Canó, plan to use him off the bench

ATLANTA (AP) — The San Diego Padres have signed veteran second baseman Robinson Canó to a major league contract and plan to use him as a left-handed bat off the ... Read more »

WNBA star's Russia detention extended by 1 month

The lawyer for WNBA star Brittney Griner says her pre-trial detention in Russia has been extended by one month. Alexander Boykov told The Associated Press the relatively short extension indicated ... Read more »

Louisiana justices toss COVID-related charges against pastor

Hundreds of thousands of Americans fighting long-haul symptoms from COVID-19 Dr. David Putrino from Mount Sinai Health System and COVID long-hauler Joel Fram discuss the long-term effects of the disease.The ... Read more »

Sandy Hook lawsuits against Alex Jones on track to resume

The Associated PressFILE – This Tuesday, Dec. 11, 2018, photo shows radio show host and conspiracy theorist Alex Jones at Capitol Hill in Washington. The Sandy Hook families’ lawsuits against ... Read more »

Rockies' Bryant closer to return after cortisone shot

DENVER (AP) — Colorado Rockies outfielder Kris Bryant took swings in the cage Friday for the first time since he was sidelined with a sore back nearly three weeks ago ... Read more »

Mariners demote Jarred Kelenic to minors after poor start

NEW YORK (AP) — Rather than make his Citi Field debut against the team that traded him, Jarred Kelenic was demoted to Triple-A Tacoma by the Seattle Mariners on Friday ... Read more »

Biden: ASEAN partnership 'critical' in this moment

Looking to strengthen ties, President Joe Biden welcomes leaders from the Association of Southeast Asian Nations to Washington for the first time. “We’re launching a new era in U.S.-ASEAN relations,” ... Read more »

Phil Mickelson will not defend his title at next week's PGA Championship

Phil Mickelson caught lightning in a bottle last year at Kiawah Island, winning a major championship at 50 years of age. The fairways flooded, and the golf world stood and ... Read more »

Tennessee Titans' Malik Willis on Ryan Tannehill's mentorship comments: 'Everything is cool'

The Tennessee Titans didn’t take issue with Ryan Tannehill’s comments about mentoring third-round rookie Malik Willis. Willis and coach Mike Vrabel were asked about Tannehill’s scrutinized remarks following the first ... Read more »

Lawyers plan suit against Lufthansa over Jewish passengers

Lawyers for 26 passengers said Friday they told Lufthansa that they will sue the German airline for refusing to let members of a large group of Orthodox Jewish passengers board ... Read more »

Wild face offseason after yet another early ouster

While the Minnesota Wild were stacking up franchise records and securing the extra home game for the first round, general manager Bill Guerin carefully acknowledged a “great year” for the ... Read more »