Balanced Workout Routine with Jump Rope Can Help You Lose Weight
Jumping rope is a form of cardio exercise that world-class athletes — from boxers to football pros — swear by. Jumping rope helps:
- tone your calves
- tighten your core
- improve your lung capacity
- build stamina.
Jumping rope is a full-body workout, so it burns many calories in a short time. For an average-sized person, jumping rope might even burn more than 10 calories a minute.
But jumping rope alone won’t be enough to help you lose weight. Jumping rope can be a part of a diet and exercise routine that revs your metabolism and helps you drop pounds fast.
However, there are a few other things you should know before you try it. Keep reading to find out more about jumping rope to lose weight.
The key to jumping rope for weight loss starts with understanding how to lose weight.
The medical literature agreesTrusted Source that the first rule of weight loss is to create a calorie deficit. A “calorie deficit” is simply defined as using more calories than you consume throughout the day. You can do this by being mindful of your food intake and by burning calories through exercise.
To lose one pound of fat per week, you need to create a consistent calorie deficit of 500 to 1,000 calories per day. That amounts to around 3,500 calories per week.
The number of calories you lose through jumping rope will depend on how much you weigh when you start. A “calorie” is simply a measurement of energy. Weight is a measurement of gravity. When you weigh more, it takes more energy to work against gravity to move your body. That’s why people who are heavier burn more calories when working out.
Results from jumping rope vary depending on your:
- diet
- weight loss goals
- activity level
- level of commitment to the workout
You’ll also need to consider other factors, like your age and your metabolism, which could impact how quickly you see results.
As an example, we’ll use a 150-pound woman. Through mindful eating, she might be able to create a calorie deficit of 3,500 calories — one pound of weight loss — per week. If she adds a 20-minute jump rope workout to her routine, 5 days a week, she’ll lose an additional 200 calories per day. That’s an extra 1,000 calories burned per week, which will give her a weight loss boost of an additional half pound per week.
FULL ARTICLE : https://www.healthline.com/health/jumping-rope-to-lose-weight#results