Skipping rope was one of my favorite childhood games growing up in Nigeria, alongside Swelling. Those familiar with Nigeria would know what I mean. We created a rope from plants and used it to enjoy leisure time with friends. It was not until much later that I discovered skipping rope can be an effective tool for weight loss. I now keep a jump rope in my gym bag as my go-to workout tool, with the promise of tremendous results.
Skipping or Jumping rope as it’s popularly called can be a useful exercise for weight loss, but its ability to achieve this goal will rely on various factors, such as your overall diet, the duration and intensity of your skipping workouts, and your regularity in integrating this activity into your routine. Jumping rope is not only excellent for cardiovascular endurance and burning between 10 and 16 calories per minute when jumping at a moderate pace, but it also strengthens ankle and foot-stabilizer muscles, improves hand-eye coordination, and increases power output, speed, and balance.
These benefits are why I committed to a two-week challenge of jumping rope for at least 30 minutes every day as part of my daily workout routine. Here is what I learned and gained from it.
Understanding my rope
I started with a regular rope just for warm-ups until a friend gave me a smart jump rope. Because it was something I had mastered as a child, it was easy to incorporate into my routine. However, it also took me a while to get better at it, as it was something I had given up a few decades ago. Whereas the regular rope doesn’t tell me how many counts and calories I’m doing, the smart rope does. I can practically see my jump counts as I jump and how many calories I burn on my phone through the app. I love it so much. The other thing is size and weight. You need your rope to be light so that you can easily skip it as you jump. If you are a beginner, choose what suits you best.
Jump rope is a great warm-up tool.
Whenever I start my gym workout on the treadmill, I warm up with my jump rope. It’s an excellent way to get my blood flowing and my heart rate up. I’ve noticed that when I skip for about 15 minutes before using the treadmill, I burn more calories than when I don’t. As it mainly impacts my legs and belly, it’s a terrific way to warm up my whole body before undertaking an intense workout. To get the best results from your training, try this tool. It keeps you motivated and improves concentration.
Jump Rope demands your physical and mental connection
Using Jump Ropes to train your muscles is a rewarding experience. It brings your mind and body together in a coordinated way. Whenever I jump and lose concentration on the jumps, I stumble and have to start all over again, which can be annoying at times. The problem is that I have to coordinate the exercise with my mind and body at the same time. It’s different from a treadmill where you can start and automatically go into action. With a skipping rope, you are forced to be in the present. It also helps you build lean muscle mass, which can increase your overall calorie expenditure because muscle burns more calories at rest than fat.
Created a routine that works for me
Whether I am doing a full cardio workout, a low-impact workout, or just getting my workout started, skipping is at the top of my list. There are days when I don’t feel like exercising and I want an easy workout that doesn’t tax me too much. Doing 15 minutes of skipping in a light jogging style gets me going again. At the end of it, I would be sweaty and more motivated to do strength work.
My Resting Heart Rate Changed
According to the Cleveland Clinic, the typical resting heart rate for adult females is between 78 and 82 beats per minute, with a “normal” range of 60 to 100 beats per minute. My resting heart rate, as measured by my Fitbit Charge 5, was previously 72. However, I noticed that it has decreased to between 65 and 68 since I began jumping rope. Regular skipping workouts have enhanced my resting heart rate and cardiovascular fitness, which are vital for my general well-being and have significantly aided my weight loss by boosting my endurance and enabling me to exercise for longer periods.
Jumping Rope is a Calorie Crusher
Jumping rope can burn a lot of calories quickly. It’s a high-intensity cardiovascular exercise that’s great for fitness and weight loss. The amount of calories you burn depends on your body weight, how hard you work, and how long you exercise. On average, people burn between 200 and 300 calories in just 10 to 15 minutes of jumping rope. It’s a great way to get fit and reduce body fat.
Conclusion
Weight loss depends on creating a calorie deficit, which I do not encourage because some people tend to starve themselves to achieve it. To effectively lose weight with a Jumping rope, pair your skipping or jumping rope exercises with a nutritious and balanced diet centered around vegetables, fruits, and whole grains. Make sure to eat the correct number of calories to achieve your desired weight loss based on a sustainable diet. It’s important to regularly include jump rope workouts in your routine, whether it’s every day or a few times a week, to achieve success.
