Jumping rope is an easily accessible, cheap, and convenient form of exercise. You only need a rope and minimal physical space to do it.
In today’s increasingly urbanized world, exercise alternatives that have such qualities are quite welcome. Furthermore, you don’t need any special training or expertise to do it.
In case you have sensitive knees, ankles, or legs, this exercise places minimal strain on those body parts.
Better still, you want to give this exercise a try because it strengthens calf muscles and other ligaments and tendons in your upper and lower body.
Jump rope helps to improve your metabolism through its aerobic nature.
Even as you consider skipping rope, it is helpful to know whether the exercise actually helps to lose weight. You should also know the calories burned jumping rope.
You also need to clarify the exact number of necessary skips to get you to your goals.
CAN JUMPING ROPE BURN BELLY FAT?
Belly fat is a risk factor for cardio-metabolic problems. Unlike fat in your arms, hips, and thighs, fat around your belly is dangerous to your health.
According to this study, patients with stomach fat have high levels of visceral fat. The latter refers to fat that accumulates around vital organs such as the heart and lungs.
The above patients had negative insulin sensitivity and were more likely to develop cardiovascular problems. You thus want to get rid of belly fat whenever you exercise.
The simple answer to whether jump rope burns belly fat is yes. Plenty of research studies show that this is true.
In this study, participants were put on a 12-week jump rope program that measured their vascular functions and abdominal fat. The subjects reported significant changes in their body composition and waistline.
In another study, overweight adolescents were put into a jump rope transformation intervention (30 minutes daily for 6 weeks, 3 times a week).
Their body mass index reduced, meaning that their belly fat also decreased.
Other analyses have compared steady-state exercise like running with jump rope to see whether the latter confers an added advantage.
In this experimental study, two groups were assigned to a running or jump rope group.
The people who were enrolled in the jumping groups had better weight loss outcomes and improvements in body compositions than those in the running group.
Diet alone is not sufficient to reduce abdominal fat as measured in this clinical trial. Instead, aerobic exercise, like jump rope, is what led to a reduction in waist circumference.
IS 1000 SKIPS A DAY GOOD?
When deciding between jumping rope 500 times or 1000 times, you should understand how exercise works.
According to research, moderate aerobic exercise yields a greater than expected energy balance. Conversely, a higher dose of exercise yields only a small degree of outcomes.
The authors in the above study claim that the unexpectedly low positive outcomes from increased exercise intensity are due to compensatory mechanisms in the body.
Your system has a way of going back to normal settings whenever you subject it to added stress.
You thus want to stick with skips that are just enough to cause a change in your body composition but not high enough to trigger a compensatory reaction.
Two key metrics determine the ideal number of skips; your weight and skipping duration.
If you want to achieve significant weight loss or lose a certain number of calories, you would have to consider your weight and the number of minutes you exercise.
Assuming that on average you do 120 skips per minute, these are the calories you are going to lose:
|Minutes spent jumping rope||120Ibs||140Ibs||160Ibs||180Ibs||200Ibs|
Therefore, if you skip for an average of 30 minutes a day and are 180 pounds, you may lose about 500 calories. As a rule of thumb, losing 500 calories a day is a sustainable figure.
The above recommendation shows that for a person with a weight of 160 Ibs, doing 100 skips per minute for 30 minutes, 3000 skips would bring tangible results. Therefore, 1000 skips a day is not enough.
Increasing your skipping time to 1 hour would change the results, but you want your weight loss strategy to be sustainable, as stated above.
There is no use in trying to increase the calories burned, jumping rope to unrealistic levels.
JUMP ROPE TIPS FOR WEIGHT LOSS
1. TRY HIGH-INTENSITY INTERMITTENT TRAINING
High-Intensity Intermittent Exercise (HIIT) is one of the surefire strategies to make jump rope effective.
This usually occurs by alternating high-intensity workouts or sprints for 6 minutes with low-intensity workouts.
According to this research, following a HIIT protocol 3 times a week for 6 weeks can cause substantial changes in insulin sensitivity and fat reduction.
The brevity and economic nature of HIIT are quite appealing to overweight people who may not have the time or the motivation to engage in extremely lengthy exercises.
HIIT for jump rope consists of a jump rope sprint. To do this, jump up and down very quickly without stopping for 30 seconds.
Thereafter, proceed to the high knees. Just like the sprint, this exercise is done very fast with the added feature of alternating your knees as high as you can for greater intensity.
You may also add in the jump rope shuffle, which involves skipping rope normally then alternating or shuffling it for variety.
Once you have completed these intense exercises for about 6 minutes, proceed to slower versions for another 6 minutes.
The slower version consists of doing a double under. In this case, you would rotate the rope twice whenever you skip it once.
You may also do high knees for the slow version by alternating the legs that are off the ground. Remember to keep the pace moderate for this level.
Finally, you can try a waddle in which your feet move as though in slow motion.
When someone looks at you from the side, they should feel as though you are lifting one knee then dropping and sliding it before lifting the other knee as you skip.
Repeat the above exercises for 30 minutes.
2. COMBINE IT WITH A HEALTHY DIET
You cannot lose weight by skipping rope or exercising alone. To create a negative energy balance in your body that leads to weight loss, you must make some dietary changes.
Strive to reduce the food you take by about 500 calories daily. 500 calories are equivalent to two fistfuls of healthy starches like boiled potatoes and 2 fistfuls of lean meat or plant proteins.
3. BE CONSISTENT
It will take you almost a month or more to start noticing the calories burned jumping rope. Therefore, ensure that you skip rope for at least 20 minutes every day for 5 days a week.
THE BOTTOM LINE
Skipping rope is part of an overall strategy to lose weight and burn belly fat. Please don’t do it without a plan.
Aim for at least 3000 skips every day for 5 days in HIIT. Combine it with dietary changes and be consistent.