A jump rope is an item that is not only useful for losing weight, but also one that does not require you to incur large expenses for visiting gyms. This is the most affordable option at its cost, with which you can quickly and effectively get rid of extra pounds. You will now be interested in the question: how much does it take to jump on a rope to lose weight? Intensive and regular classes will give the proper effect, and the results will not be long in coming. Your well-being will improve, breathing will become more even, weight will begin to leave.
Jumping is useful
A skipping rope is exactly the same simulator as any other. With proper and regular training, the result will be no worse than after a treadmill, aerobics or swimming. The answer to the question of how much you need to jump the rope to lose weight is simple: systematically, otherwise you simply won’t see any positive dynamics. You need to make a clear plan for yourself, paint the workload for every day and follow this.
Positive health effects:
- Regular jumping rope strengthens the legs, makes them stronger and prevents the formation of blood clots.
- There will be a noticeable improvement in the functioning of the vestibular apparatus.
- Classes prevent the occurrence of heart disease.
- This is an excellent prevention of cellulite.
In addition to all of the above, during jumps, the body secretes the hormone of happiness. This means that training will charge you with positive energy for the rest of the day.
How much do you need to jump rope per day to lose weight
The key question for every girl who has set herself the goal of losing weight is what exercise intensity should be like every day so that the result is not long in coming.
At first, as soon as you start jumping rope, the frequency of classes should be divided for the whole day. There should be three approaches, taking time from 10 to 15 minutes. Continue at the set pace all week, only after that the load can be increased. This is not recommended before, for the reason that too much load on muscle groups can lead to the fact that everything starts to hurt, and then it will be impossible to do.
Building up the pace
So, how much do you need to jump rope per day to lose weight? In the first week, the intensity of training will be low, but it is enough to start the process of burning fat. Moreover, the effect will continue to operate for several hours after you have already finished jumping.
Then you should make a schedule for yourself for the second week. You can add 10 minutes to each workout. Now your one approach will be 25 to 30 minutes. Even if you feel just fine and can last longer, do not do this
The maximum time that can be added every week is 10 minutes. The body will receive measured loads, and the muscles will not feel overstrain.
Learning to jump correctly
It’s not enough to know how much you need to jump rope to lose 10 kg, you still need to be able to do it correctly. It would seem to be the easiest simulator, but you still need to adhere to some rules:
- Muscles always need warming up. For this reason, at the beginning of a workout, jumping should not be too intense. Give your body a little time to get used to.
- When jumping, the elbows should be as close as possible to the body.
- The gaze is directed only forward, the back is even.
- Do not land while jumping full foot. Only socks should touch the floor, the heels remain in the air.
Choose a rope
During training, you should feel as comfortable as possible, for this very reason, before calculating how much you need to jump on a skipping rope to lose weight, you need to individually select the correct length for yourself.
This is very easy to do. Take the skipping rope in your hands, with your feet in the middle of it. After that, pull the rope so that it runs along the body. Optimum will be the length that allows the hands to remain at chest level.
If you pick up the rope incorrectly, then during classes you will constantly experience discomfort: to tighten your legs or get confused in the rope. In this case, you won’t be able to achieve any efficiency from classes. You will only be constantly nervous.
Rope exercises
You already know how many times a day you need to jump rope to lose weight, have made a training plan for yourself. Now it’s time to start the exercises.
Effective exercises:
- The simplest jumps on two legs, we remember them from childhood.
- Alternate while jumping legs (on the left, then on the right).
- "Wandering Jumps." This is when in the process you move from side to side, or back and forth.
- It will be very effective to perform the exercise backwards. At this time, concentration increases and more calories are burned.
- You can even do an imitation of running in place, gives an excellent result.
Thanks to this set of exercises, you can diversify your workout every day. It will never bore you, but on the contrary, will make classes even more enjoyable. Most importantly, do not forget about individual calculations of how many minutes you need to jump on a skipping rope to lose weight, and do not exceed this period ahead of time.
The body's response to jumping
The most important thing in doing rope exercises is to withstand the first 6 minutes. The fact is that at this time the body lacks oxygen, the heart begins to beat more often, and you feel tired. It’s not worth worrying, it’s quite normal, because you give a load to your muscles.
This condition will last for 5-6 minutes. If you can gather willpower into a fist and withstand it, then it will become much easier. The body gets used to, the heartbeat is leveled, oxygen starts to be enough.
After a few weeks, you will already forget how much you need to jump rope to lose weight. The intensity of the training will increase, and you will calmly perform the exercises for 30-40 minutes at a time, not noticing the time.
When will the result
How much time you need to jump rope to lose weight - this is a question that interests every woman who decided to do this type of training. The average calorie burn for 15 minutes of training is approximately 750 calories.
If you want to accurately calculate how much energy is consumed with a certain intensity of exercise at your weight, you need to multiply 9 calories by your number of kilograms. The result will be a number showing how much energy you burn during training. Of course, the result obtained may not seem so big to you. However, the biggest plus of jumping rope is that, unlike diets, you will not gain weight back later. Kilograms will go away gradually, the result will be fixed.
How many times do you need to jump rope to lose weight? This value can be individual for everyone. It all depends on the intensity of classes.
Contraindications
Despite the fact that the jump rope is the safest trainer that can be found today, there are a number of contraindications that are important to consider:
- It is not recommended to jump rope for those people who are overweight. The fact is that often in such cases a person has some kind of problems associated with the internal state of the body.
- It is necessary to individually calculate how many times you need to jump on a skipping rope in order to lose weight, and not to increase the intensity of training ahead of time, this is dangerous for all muscle groups.
- If you have the slightest problems with the spine, jumping rope is strictly prohibited, as well as other physical activities.
- You can not start training after eating, give the stomach a little time to digest everything and relax.
Now you know how much you need to jump rope to lose weight. Reviews about this type of activity can only be found positive. All unanimously claim that jumping is actually effective. With the correct distribution of time for classes, the result will not be long in coming. This is evidenced by the reviews of many trainees, regardless of age.