Skipping rope: the perfect activity to lose weight
You thought it was reserved for children? Think again! Compact, light and efficient, the skipping rope is the slimming ally par excellence. Are you considering skipping rope to lose weight, but you don’t really know how to go about it? Follow the guide.
Jump rope to lose weight: the principle
The practice of skipping rope is based on a basic movement: the rope is thrown over the head, then passes under the feet of the athlete. This sequence is repeated as many times as possible. The difficulty? Keep the same pace and avoid getting caught in the rope. This exercise forces the arms and legs to coordinate, and the body to hop. The regular jumps performed quickly increase the heart rate: little by little, the muscles heat up and breathing accelerates.
The skipping rope tolose weightcan be done anywhere and offers visible results. It is an intense and complete exercise, which allows you to burn a maximum of fat in a limited period of time. The proof: 10 minutes of jump rope is equivalent to half an hour of running! (1)
The benefits of skipping rope
In addition to promotingfat loss, skipping rope has the advantage of:
- Work all the muscles of the body: calves, thighs, abdominals, back, arms … The areas solicited by the jump rope to lose weight are numerous. Thus, you work your silhouette in harmony;
- Improve your coordination: a study was conducted on this subject in 2015 (2) on football players. It has shown that regular skipping rope has the effect of strengthening coordination and balance in practitioners;
- Refine the thighsand reduce cellulite: specific movements during jumps improve blood circulation. You fight against the feeling of heavy legs and against orange peel;
- Exercise your cardio and boost your endurance : physical activity strengthens the heart and reduces the risk of cardiovascular disease.
A few precautions before starting
If the jump rope remains a relatively accessible discipline, there are nevertheless a few rules to follow to optimize your training.
First, choose suitable equipment:
- Choose a quality rope, dedicated to sports practice. To check that it is the right size, hold the middle of the rope under one of your feet and lift the handles: they must be at shoulder level;
- invest in cushioning shoes;
- protect your chest by wearing a sports bra with good support.
Then, be sure to adopt the right postures in order to play Sportssafely. Stand up straight, abs and glutes contracted. The elbows are bent and stay close to the body. The shoulders are away from the ears and your wrists are turning the string. To protect your knees, it is essential to jump on tiptoe.
Weight loss: integrate the jump rope to lose weight in your sports routine
Particularly suitable for a weight loss objective, the skipping rope can be used in different ways:
- Before a Physical Activity: each sports session must begin with a good warm-up. Jumping rope quickly gets the body moving and warms up your muscles to start in peak condition;
- Alternating with other exercises : do a series of bodyweight exercises (squats, lunges, burpees, push-ups, sheathing, etc.) and jump rope exercises to lose weight;
- In a 100% skipping rope session : if you are a beginner, 10 minutes (10 times a minute with 1 minute break between each cycle) will be more than enough!
Note: Do you suffer from hip, knee or ankle problems? Be sure to consult your doctor first before trying jump rope for weight loss.
3 basic exercises with a jump rope to lose weight
Are you new to jumping rope to lose weight? Start with sessions of 5 minutes maximum: 3 times a week, devote 1 to 2 minutes to each exercise, then 30 seconds of break. Alternating phases of effort then recovery encourages the body to draw on its reserves. Don’t forget to warm up before each session and to vary the exercises so as not to fall into a routine!
- On the side : keep your feet together and jump alternately by moving a few centimeters to the left then to the right.
- Knees up: Raise your knees to your hips during your jumps.
- With one foot: to bring even more challenge, perform your jumps on one foot for 30 seconds, then change your foot. Muscular buttocksguaranteed!
Stephen Paul is the lead author and founder of My Health Sponsor. Holder of a diploma in health and well-being coaching with more than 200 articles in the field of health, he makes it a point of honor to offer advice based on reliable information, based on scientific research, and verified by health professionals.