When most people think of jumping rope they think of something that only children do.
The reality however is jumping rope is just as good for adults as it is for children.
Especially if your goal is to lose weight fast.
Benefits of Jumping Rope To Lose Weight
You can find a decent jump rope for less than $20. Even better is how portable it is.
A jump rope is so compact that you can easily take it with you anywhere you go.
That means you will never have an excuse to not workout.
You Will Get a Full Body Workout
If your goal is to lose weight fast, you need to find a way to workout your entire body.
Jumping rope will help you do just that.
One 20 minute jump rope session can target almost every muscle in your body.
It will strengthen your legs, abs, arms, wrists, and heart.
As a result you will have improved cardiovascular fitness and you will be able to perform better in certain sports.
It Will Improve Your Coordination
As you get older some people may notice a decline in their motor skills and hand-eye coordination.
Jumping rope can combat this decline and help you improve your motor skills and coordination.
This is because it takes a great deal of mental concentration to jump rope properly.
When done on a consistent basis jumping rope will make it easier to do any physical activity.
You Will Burn a Ton of Calories
If you want to lose weight fast you need to burn more calories.
And according to the National Institute of Health, the average adult can burn a minimum of 750 calories per hour of jumping rope.
That’s a lot of calories!
As a matter of fact its more than almost any other activity.
How To Get an Effective Jump Rope Workout
Now that you know some of the benefits of jumping rope, let’s talk about how you can get an effective jump rope workout.
Choose The Correct Rope
The first step in having an effective workout is to make sure you choose the right rope.
When you stand in the middle of the rope it needs to be right at your armpits and no higher than your shoulder.
This lets you know you have the right length.
Beginners may find it easier to control a beaded rope.
However, nylon, plastic, and leather ropes are all great options.
Make Sure You Have The Right Shoes
As you already know, jumping rope requires a lot of jumping.
Because of this it is extremely important you have the right type of shoes.
You want shoes that are great at absorbing shock, and that provide a great deal of cushion.
Here are some of the best shoes for jumping rope.
Use a Safe Surface
If at all possible avoid jumping road on concrete or asphalt.
Both are horrible at absorbing shock.
The best option is to jump rope on either a wood surface or rubber mats.
Never jump rope on carpet as your shoes could stick and that may lead to an ankle injury.
If you haven’t jumped rope in a while it is bound to feel a little awkward.
Consider practicing first without using the rope. Focus on jumping in coordination with the rate you flip your wrists.
Once you feel comfortable you can add the rope. Even then you should take your time and not jump too fast.
As you get stronger, and your cardio improves, you can speed up the pace at which you jump.
Focus on Using Good Technique
Using good technique is a vital part to having a successful jump rope workout.
Using proper form will prevent injury to your joints.
When jumping only jump about two inches off the surface. The rope should also be close to your feet as you jump.
Only the balls of your feet should make contact with the surface.
Keep your elbows close to your sides and use only your wrists and forearms to turn the rope.
Do Interval Training
The best way to lose weight fast is to engage in interval training.
With interval training you will alternate between periods of intense jumping with periods of slower jumping.
As you get stronger you can gradually increase the intensity.
Anytime you feel fatigued simply swing the rope at your side while keeping your feet on the floor.
This will give you an opportunity to catch your breath without completely cooling down.
Always Warm Up and Cook Down
Before starting a jump rope session take a few minutes to warm up.
Warming up is one of the easiest ways to prevent injury as it gets your muscles ready for the work you are about to do.
Warming up also conditions your heart and can ward off dizziness.
When your workout is complete cool down by doing static stretches.
This will help with your overall flexibility, and also help prevent injury.