Can’t go to the gym due to COVID-19 lockdown? Well, it might look difficult to manage workout without a gym but skipping rope is one of the super-convenient, easy and effective home exercises. Skipping is great cardio, aerobic exercise. Skipping rope helps to tone your calves, tighten your core, build stamina and improve your lung capacity. Skipping rope alone won’t help you to reduce weight loss skipping rope can be a part of a diet and exercise routine which boosts your metabolism.
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How many calories burn in skipping?
Surprisingly, skipping ropes can burn 10 calories in a minute and also strengthen your legs, butt, shoulders, belly, and arms. On average, you can burn 200 calories in 10 minutes sessions each day. It is more effective than brisk walking.
Did You Know?
- Jump rope is a great way to improve cardiovascular fitness and coordination.source: CDC
- Jumping rope can burn about 10-16 calories per minute.source: CDC
- Freestyle rope skipping is more effective than traditional jump rope in improving flexibility among adolescents. [source: ncbi.nlm.nih.gov]
- Jump Rope for Heart has raised over $327 million for the American Heart Association.source: CDC
- Jumping rope can improve mental focus and concentration.source: CDC
Benefits of skipping rope
There are multiple benefits of skipping rope from losing weight to reducing the chances of cancer. Skipping rope is a great calorie-burner and improves the cardiovascular system.
1: Improves heart health
Skipping rope is the best cardio exercise as it increases the heart rate. This will significantly reduce the risk of heart diseases and stroke.
2: Increases concentration
Every cardio exercise will help you to focus on your goal and skipping is one of them. Skipping rope can calm your body and increase your concentration.
3: Improves coordination
Skipping consistently improves your coordination and stamina.
4: Increases stamina and gets rid of fatigue
By continuous work you may feel tired or loss of stamina. Skipping can help you to improve your stamina. The more you do skipping regularly the more your stamina increases. A consistent skipping range practice can help get rid of fatigue.
5: Increases body flexibility
Skipping rope makes your body calm and flexible. Jumping gives great strength to the muscles and relaxes them. That’s why it is included in an athlete’s workout regime.
6: Boost mental health
Skipping rope at a moderate intensity can reduce anxiety and depression. Exercise can increase blood circulation to your body and brain.
7: Decreases belly fat
It is one of the main obstacles while losing weight. But skipping rope can help you with that. High-intensity interval training (HIIT) exercises helps to reduce belly fat without diet and strengthen your abdominal muscles.
8: Strengthening your bones
Skipping rope will give strength to your bones and increase bone density, thus reduces the chances of osteoporosis.
9: Glows your skin
Post-workout glow is one of the best glow one can get. Exercises like skipping will always give you healthy, blushing and glowing skin.
10: Improve pulmonary function
Skipping ropes improves blood circulation and breathing which ultimately enhances your lung capacity.
Also Read: Health Benefits Of Skipping
Including skipping rope exercises into your routine may have a positive impact on your emotional well-being. It has been observed that engaging in this activity can help relax emotions, which is particularly beneficial for athletes. By promoting mental health and reducing stress, skipping rope can enhance your overall well-being.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Benefits of skipping rope for weight loss
There are numerous ways to lose weight, skipping rope is one of the effective methods for it. However, skipping rope alone is not enough to lose weight but also it requires a planned diet, weight loss goals, commitment, and high activity level. You also need to consider some other factors like age, previous illnesses/ surgeries before starting exercise as it may affect your rate of weight loss.
If you jump rope for 30 minutes to one hour daily you will lose almost 200-300 calories. But beginners can’t do it straight for 30 minutes, you may need some time to increase your duration.
Incorporating jump-roping into your fitness routine offers several advantages. Firstly, it is a low-cost physical activity that doesn’t require expensive equipment. The portable nature of a jump rope allows you to engage in this exercise virtually anywhere, even in limited spaces. Additionally, compared to other sports or fitness activities, jump-roping is an incredibly affordable option, making it accessible to individuals on various budgets.
Dr. Rajeev Singh, BAMS
The effectiveness of skipping in weight loss
Skipping rope activates all the muscles of your body. The more you work out, the more calories you burn losing more weight. As a beginner, you can start with low-intensity skipping and as time passed you will get control and coordination then you can enhance your intensity as you want.
The following points should be kept in mind for weight loss while skipping
- Skipping can reduce your whole body fat.
- You can do singles and try in various intensity at whatever time you want.
- The skipping rope is cheap and doesn’t need any expensive equipment.
- Skipping with a balanced diet in proper routine will reduce your weight loss.
Many celebrities swear by the benefits of skipping rope for weight loss as an effective cardiovascular workout that aids in the complete transformation of one’s body by targeting and toning various muscle groups. Some of the popular names who religious;y include skipping routine in their exercise routine are:
- Jennifer Garner
- Justin Bieber
- Kate Hudson
- Kim Kardashian
- Kayley Cuoco
- Nick Connelly
Precautionsfor skipping rope
- Warm-up at least for 10 minutes before jumping rope.
- Wear shock absorbing socks to avoid injury.
- Drink electrolyte water before and after exercise.
- Wear sports bra to support breasts during exercise.
How to Avoid Injuries When Skipping Rope
Exercising is beneficial for your physical and mental health and skipping rope for weight loss is driven by proven results. But with every exercise routine there comes the possibility of sustaining injuries. However, when done correctly there are ways you can prevent shin splints, prevent hindrance on your productivity and maximise the benefits of skipping rope. Let’s take a quick look at some of these pro-tips from fitness enthusiasts:
- Recognise the signs of an injury:
When you are exercising and you are completely focused on completing your last rep no matter what it is very hard to distinguish between normal pain and injury-associated pain.
Muscle soreness is characterised by tiredness and tightness that can be improved over time with stretching. However, when you have an injury it is recognisable by shooting pain, swelling and fatigue that will not go away.
- Be particular about the surface you jump rope on
When skipping rope try to avoid hard surfaces such as asphalt and concrete that leave little space for shock absorption, thus increasing the chances of an injury. Try to aim for surfaces such as wooden or rubber flooring. If there is no alternative for you and you have to skip on a hard surface make the intensity of your workout low.
- Shoes are Vital
Wearing the right shoes is very important to prevent injury. You must invest in good quality shoes that act as effective shock absorbers, are comfortable to wear and make you feel good about yourself when wearing them.
- Don’t Ignore Jumping Volume
How often one skips is very important for preventing an avoidable injury. Beginners are prone to sustaining injuries because enthusiasm to get to your goals faster often leads to your body getting too stressed. This leads to injuries. Rest and recovery are very important when it comes to exercising. Keep shuffling your workout routine varying between intensities and duration to keep up the interest and prevent yourself from getting injured.
- Do not Skip Warm-up
No matter how rushed you are, never skip your warm-up before you start skipping. A warm-up helps to elevate your blood flow and heart rate gradually, preparing you for the real workout that is about to come!
- Do not Underestimate Stretching
People often underestimate the value of a good stretching routine and completely skip it off their workout routine. Stretching is key to tackling muscle tightness. On your off days and active rest days, do a solid 30-60 stretching session. You should also end your workouts with a few yoga asanas that work well as effective stretches.
To Prevent Injuring your joints here are a couple of more tips you should follow:
- Keep the rope at a lower angle
- Make the landing as soft and smooth as possible
Also Read: Can Ashwagandha Increase Height: An Evidence-Based Review
FAQs
Can skipping rope reduce belly fat?
Yes, skipping helps strengthen the core of your body. It helps to reduce belly fat and tighten the abdominals.
How much should I skip in a day?
Depending on your fitness you should try to skip for at least one minute each day to feel the benefits. Increase this as you start to feel less out of breath each day.
Is skipping better than running?
If your goal is more caloric expenditure, then jumping rope is a better option than running. One minute of it can burn 10-16 calories, which means skipping rope for 30 minutes, segmenting into three 10-minute rounds can burn around 480 calories.
How many times should I skip in a day as a beginner?
If you are a beginner at a physical activity or working out, you can slowly start your journey by skipping five minutes a day. Do this for a minimum of 2 to 3 days before increasing the time to 10 minutes then 15, 20 and more.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
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