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Skipping is one of the popular exercises among fitness enthusiasts and sportsmen. May it be a boxer, cricketer, or footballer all sportsmen consider this to be one of the best cardio exercises. Skipping as exercise tones the calves, increases stamina, strengthens the core, and improves lung capacity.
Skipping rope is a complete body workout that burns calories more quickly than any other cardio such as jogging or running. Practicing skipping rope workouts daily will help you reduce a significant amount of weight. Moreover, achieving weight loss through skipping rope is cost-effective, easy, and involves minimum risk of injury.
Continue reading, to learn more about how to shed weight through skipping exercise and what things to keep in mind.
How skipping exercise helps weight loss:
Understanding how to get rid of those extra kilograms is the first step in skipping rope for weight loss.
The first rule for reducing weight is creating a calorie shortage, which means an individual should lose more calories than what is consumed in a day. This can be accomplished by being conscious of daily food consumption and skipping exercise regularly to burn calories. For instance, by creating a calorie shortage of 500-1,000 calories a day, one can lose approximately one kilogram of fat each week.
The count of calories burned through skipping can be determined by the weight of the individual at the beginning. An individual with more weight requires more energy to move the body against gravity. As a result, people with heavier weight burn more calories when skipping.
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Key factors of skipping rope for weight loss:
Jumping rope results vary based on our diet, weight reduction objectives, activity level, and devotion to the training. Some of the other aspects to consider are age and metabolism, all of which might affect how soon you get benefits.
For instance, suppose a 70-kg person is looking to lose weight through skipping exercise. The jumpers might be able to achieve a calorie shortage of 3,500 calories a week, or 500gm of weight reduction, by practicing mindful eating. The jumper will lose 200 calories a day by adding a 20-minute skipping rope workout to his/her routine for 5 days a week. The jumper will lose an extra 1,000 calories per week, resulting in an additional 250gm of weight reduction a week.
It is best to lose only one kilogram of weight per week to ensure the muscle mass does not get affected.
Furthermore, the person will lose 3-kg in a month by losing around 750gm a week. In this way, the jumper will reduce 6-kg in two months through this routine. To maintain the same result as the jumper loses weight, he/she will have to jump rope for longer periods of time or make additional cuts to the calorie intake.
The person will require up to four months to see significant changes in weight, such as a 10-kg weight loss. A 10-kg weight loss would be a considerable percentage for the jumper's 70-kg starting weight. Jumping rope while weighing 70-kg will reduce substantially more calories than jumping rope when weighing 57 pounds.
Points to consider before using skipping rope for weight loss:
There are certain things to consider when it comes to losing weight through skipping rope exercise
- Repeating the same skipping rope exercise will eventually reduce the effects.
- Cross-training with other aerobic exercises like cardio kickboxing, weight lifting or jogging will help burn more calories and avoid the weight loss plateau where the routine stops working.
- It is always best to talk to a doctor about your objectives and medical history before starting skipping exercise.
- Several diets are becoming fashionable, but they may not be right for people having heart disease or high cholesterol.
- Assessing what is included in your daily diet is the best way to start.
- Reducing processed carbs and sugar will save hundreds of calories a day, while nutrient-dense and high-fiber sources of protein will make you less hungry.
The routine of skipping rope workout:
One myth regarding skipping rope for weight reduction is that one should jump rope for an extended period of time. However, the proper method is to work out for a brief time at a high-intensity level, followed by relaxation intervals. You can learn the proper technique of skipping rope through daily practice and follow the below-mentioned routine for best results.
- Jump rope for 30-seconds straight, take a break for 60-sec and then skip for another 30-sec. Repeat 9 times.
- Jump rope for 30-sec straight with alternating feet, practicing shifting the weight back-n-forth and tightening the core. Take a break for 90-sec between reps and do this total 5 times.
- Lastly, use a strong combination of exercises (any you like) for example jump for 30-sec, take a break for 12-sec and do 30-sec jumping jacks. Take a break for 12-sec and do squats for 30-sec. Take a break for another 12-sec and do planks for 30-sec.
Other than weight loss, skipping rope exercise also has several other health benefits such as better heart health, balance, strength, bone density, and more. So if you are willing to shed some extra kilos to get on the weight loss journey with jumping rope. You can buy the best quality skipping rope for weight loss on Moglix at a reasonable rate.
