Many women are well aware of the benefits of exercise in the fight for a slim body, as part of a calorie-reduction program. But, few people can tell right away how many calories can be burned on a rope - this is a simple and excellent tool for burning excess weight.
How many calories are burnt on the rope?
Jumping with an equipment such as the rope is a great and easy way to shed excess weight and calories. Sports exercises themselves will help you lose excess body weight and eliminate the appearance of "orange" skin in interesting places, tighten it, making it more elastic.
How many calories are burned when doing one hundred jumps?
A person makes about 100 jumps per minute on this sports instrument - an average of 26-30 calories can be burned. If you perform about 500 bouncing, the waste of energy will increase to 40-45 calories, but after making 1000 bouncing with a rope, these figures will be 86-110 calories.
The training will be effective if the heart rate and heart rate does not exceed 110-130 beats per minute.
You cannot do 100 jumps in a minute - nothing, but the indicators of energy expenditures decrease, the effectiveness of training from this does not cease to be less. The main thing is regular training and a gradual increase in intensity.
What factors affect weight loss?
Jumping rope is an important area in many sports programs: aerobics and shaping, and in the process of losing weight, it acts as an indispensable sports equipment.
But what points affect weight loss:
- Initially, from the weight of the person himself.
- The types of jumps that are applicable in the training process.
- The usual rhythm of life, as well as the way of food.
When practicing with a rope, it is worth considering the duration and intensity of the training. In accordance with the average for 10 min. Jumping rope training, a person weighing 60-70 kilograms burns about 110-115 calories, for half an hour - about 300. And this is already 4-5 times more than the energy consumption when walking.
It is also important to take into account the intensity of the training, the jumps themselves. To achieve visible weight loss results, you should adhere to a rhythm of 70 jumps per minute, and for 20 minutes. at this rate, it is possible to burn about 200 calories, per hour - respectively 800.
Advantages of jumping rope
If we compare jumping rope as a workout program for weight loss, energy expenditure is several orders of magnitude ahead of running and cycling, swimming and even gymnastics. It is jumping rope that takes center stage in the overweight program.
The advantages are as follows:
- A jump rope as a sports equipment costs a minimum, which makes the training itself cheaper.
- You can practice on it almost anywhere and at any time, without restrictions.
- A comprehensive training of all breathing and muscles is carried out, the work of the cardiovascular system is normalized.
- The general tone and endurance of the body increases, cellulite and skin laxity are eliminated.
To obtain a visible result of training on a rope, it is important to practice not from time to time, but regularly, combining it with proper nutrition and rhythm.
Rope training rules
But this sport has its own rules that will help you achieve greater success in the fight against excess weight.
Experienced athletes identify the following rules for jumping rope:
- Before the actual workout, do a warm-up to prepare all the muscles for the exercise.
- Watch your posture, your back should be straight and not go in the process of jumping forward, even with a slight tilt. Also, do not look under your feet - feel the rope when looking forward.
- Move the rope only with the movement of the wrist, but at the same time keep your elbows as close to the body as possible.
- When the technique for performing a jump does not provide for a tense state, it is worth performing it being in a relaxed state.
- Evaluate your abilities in the first workouts and do not set the bar too high, this will lead to excessive fatigue. You will simply wear yourself out but you will not reach the required number of calories burned.
- If the training takes place outdoors, it is recommended to carry out it in the shade, but not in the sun, which will not lead to sunstroke and a hospital bed.
Have water with you, and to relieve fatigue - the best solution would be to take a warm shower, which will refresh and relax.
And one more tip from experienced athletes - make your workouts regular, at least 2 times a week at the very beginning, after bringing this number to 3-4 days a week.
Contraindications for practicing with a rope
As strange as it may seem, jumping rope, like any other sport, has contraindications to physical activity itself. And if there are any, give up the rope, opting for another sports equipment.
So jumping rope and fighting overweight with this sports equipment is not suitable in the case of diagnosing a number of diseases:
- Pathology of the cardiovascular system.
- Destructive processes affecting cartilaginous and bone, connective tissue type.
- With a disease or damage to the musculoskeletal system, in particular the spine.
- With pressure surges - hypo or hypertension.
- Do not jump rope with excessive weight.
You should not jump on a full stomach, start sports activities 2 hours after eating and do not eat immediately after jumping, having stood for at least an hour.
Knowing how many calories you can burn on the simplest rope, you should not hesitate to purchase this equipment in a sports store.
Moreover, modern models equipped with meter counters or other modern bells and whistles will make your classes enjoyable and effective. And after 1-1.5 months you will see such pleasant, and most importantly, visible results of weight loss for yourself and everyone around you.
