Is jumping rope for weight loss effective?

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Jumping rope is a sport that emerged from school and is responded to by students. How many calories burned when jumping rope? Is jumping rope effective for weight loss? The following article would like to clarify whether skipping rope can effectively lose weight.

1. Mechanism of weight loss when doing sports

Jumping rope is a sport that requires the movement of the whole body. So how is the link between jumping rope and weight loss assessed?
Some research papers suggest that reducing excess calories will cause significant changes in body weight. Consuming or burning calories is an activity that always happens when we work and work. However, if calories are consumed a lot and the body does not burn them all, they will be stored as fat, causing weight to increase and you are at risk of being overweight or obese.
According to statistics of the relationship between weight loss and calorie intake, each week the body will burn about 0.5 kg of fat if the daily diet is reduced evenly between 500 and 1000 calories. This reduced caloric intake needs to be evaluated over long periods of time to arrive at an average of about 3500 calories/week reduction from baseline.
Jump rope activity helps the body to be fully active and increases the ability to burn more calories. Calories burned when jumping rope is averaged about 10 calories / minute with the average person. This number is for reference only and is not completely accurate. You can perform exercises and observe your body to calculate the number of calories burned when jumping rope exactly with yourself. The more you weigh, the more calories burned will tend to increase. Therefore, the amount of calories burned when jumping rope is affected by your weight and this activity is always aimed at helping you have a slim and beautiful body.

2. How to practice skipping rope properly

Although jumping rope is simple, not everyone knows and performs the exercise safely. First, jumping rope activities need to be planned specifically with a high frequency of exercise to burn a lot of accumulated fat.
Jumping rope needs to be practiced regularly and continuously just like when you do aerobic exercise. Exercises need to be built with appropriate practice and rest time to ensure energy burning without making the body tired and sluggish. For that to happen, prepare a timer to monitor the progress of your workout.

Type 1: Do a basic jump for 30 seconds and then take a 60-second break before continuing. Just like that, repeating 9 jumps for 30 seconds, you will feel the heat of the body.
Type 2: Combine some leg movements to force muscles to work and tighten muscles in 30 seconds of jumping. With this movement, the rest time is extended to 90 seconds and repeated 4 times.
Type 3: Do a type of jump rope that combines 30 seconds of jumping, 12 seconds of rest, then relax for 30 seconds, then rest for 12 seconds and do 30-second push-ups.
First, when you want to jump rope, you need to buy a jump rope at a sporting goods store. You will be advised on a good rope and accessories to make it easier to practice. If you are a beginner and do not understand how to jump rope, please refer to the following way:
Stand up straight so that your feet are as wide as your feet. shoulder, put the rope behind 2 legs, 2 hands firmly hold the 2 ends of the rope. Use the force from the wrist to help the rope move while flexing the knee to create jumping power. It will be difficult and easy for you to practice at first, but over time you will get used to it and want to practice every day.
To practice jumping rope, you need to be very patient in observing the movement of the rope and aligning the jump time accordingly. After a while of practice, everything becomes reflexive and you will be more interested in this subject.

3. The benefits that jumping rope exercises bring to the body

The benefits that sports games bring us are often more than just weight loss. When you practice hard and jump rope regularly, your body will receive a number of positive benefits such as:
Improve and improve heart health Cardiovascular disease is always a threat to health and the lives of each of us. When jumping rope regularly every day, the heart will be active to pump blood throughout the body. From there, the movement of the heart is promoted, making the heart healthier and preventing the risk of stroke. ..
Limit the accumulation of excess fat at round 2 Jumping rope is a full-body movement that helps the body to be firmer and healthier. Therefore, the fat accumulated around the 2nd round is also removed faster. When performing the exercise, the muscles are stretched, causing a strong impact on the abdomen, making the practitioner feel the appearance of toned abdominal muscles.
Helps the body have better balance When practicing jumping rope, you need to practice and keep better balance. As a result, you jump rope regularly will improve the ability to keep balance for the body.

4. The amount of calories burned when jumping rope and the minimum training time to ensure

Jumping rope is an exercise that is introduced into the curriculum by schools and is often practiced by students during recess. However, this exercise only partially supports but cannot be selected as a weight loss method.
If you want to lose weight, people who jump rope need to understand and understand a healthy weight loss diet, future weight goals, physical activity and psychological persistence. In addition, age and the movement of internal organs are also factors that affect the effective speed of the exercise.
When studying with a woman who owns nearly 70 kg of weight, the doctors will give her a diet to ensure that she cuts 3500 calories every week. When combined with regular skipping, a woman will burn about 1000 calories per day.
Every week like that, your weight will decrease by 1.5 kg / week if you combine healthy eating and skipping rope. Thus, if the training time is prolonged, the weight loss will also increase.
Jump rope burns calories is a thing that can be trusted. However, if you only perform the jump rope exercise without incorporating dietary methods such as the keto diet ... the effect of the training will be longer, making the practitioner tend to give up.
So if you want to burn calories by skipping rope, you can consult a doctor for advice and effective weight loss support.

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Reference source: healthline.com