There is a wealth of information online about how to lose weight quickly and effectively. Most of the advice you’ll read will center around dietary changes and exercise routines. While these are undoubtedly important, there is another simple solution that you may not have considered: jumping rope.
You may be familiar with the concept of hopping on one foot while holding a rope in the other. If so, then you know how hard it is to do this for more than a few minutes at a time. But, did you know that you can actually use a jump rope to lose weight?
In honor of National Public Health Week (Sept 10th – 16th), we examined the scientific literature to see how closely linked jumping rope is to weight loss. We found a wealth of research that supports the use of this low-impact exercise to shed pounds.
Jump Rope For Cardiorespiratory Fitness
If you’re looking to shed some pounds, then you don’t need to look any further than your local gym. One of the best things that can help you achieve your goal is high-intensity cardio. And, what is high-intensity cardio? Well, it’s anything that raises your heart rate, thus requiring more calories be burned. (1)
Jumping rope is one of the best exercises available to boost your cardio health. Numerous studies have shown that the routine improves cardiovascular function and stamina, while also lowering blood cholesterol and triglyceride levels. The combination of all these effects makes the exercise great for both young and old alike. (2, 3, 4)
According to several studies, doing jumping rope for just 20 minutes a day can significantly boost your body’s ability to burn calories and fat. One such study from the University of Sydney compared obese sedentary individuals who did three 10-minute sessions of jumping rope a week with those who didn’t exercise at all. At the end of the 16 weeks, those who did the jumping rope twice a week lost significantly more weight than the control group. (5)
To get the most out of your workout, try to aim for four sessions of high-intensity cardio a week, or a minimum of 30 minutes of continuous activity at a strenuous pace. More than likely, you’ll shed some pounds just from these recommendations alone! If you follow them faithfully, you just might see some pretty amazing results.
Jump Rope For Weight Loss
If you’re looking to shed pounds, then you need to focus on two things: dietary changes and exercise. But, there is another simple solution that you may not have considered: jumping rope.
Did you know that you can use a jump rope to lose weight? It’s a question of how much rope you need to lose. If you need to lose, let’s say, 20 pounds, then you need to aim for a daily workout that lasts for 20 minutes, and you can use around 20 feet of rope, (6, 7) which weighs about 4 pounds. (8)
The point is, you can use any kind of workout equipment that you have to motivate yourself. If you don’t have a jump rope, then you can use a pair of running shoes or tennis shoes instead. You can also buy a jump rope specifically designed for weight loss, (9) which is made of steel and has an ergonomic handle. This type of rope is also more durable than usual ones, due to the fact that it’s been specially designed to reduce hand fatigue when hopping on one foot while holding it. (10)
According to several studies, doing jumping rope for just 20 minutes a day can significantly boost your body’s ability to burn calories and fat. One such study from the University of Sydney compared obese sedentary individuals who did three 10-minute sessions of jumping rope a week with those who didn’t exercise at all. At the end of the 16 weeks, those who did the jumping rope twice a week lost significantly more weight than the control group. (5)
To get the most out of your workout, try to aim for four sessions of high-intensity cardio a week, or a minimum of 30 minutes of continuous activity at a strenuous pace. More than likely, you’ll shed some pounds just from these recommendations alone! If you follow them faithfully, you just might see some pretty amazing results.
So, what are you waiting for? Get thee to a gym and get signing up for a routine that will get you moving and allow you to shed those extra pounds.