Jumping rope loses up to 800 calories in 1 hour

How about a cheap, fun and very efficient activity? Although it seems like child’s play, jumping rope can be an amazing exercise, both for health and for the search for the body of your dreams! Learn more about this modality that, in addition to being fun to practice, can provide surprising results.

The benefits of jumping rope

For starters, jumping rope helps you lose weight, a lot! Some experts claim that it is possible to burn, on average, 800kcal per hour of training. But this number can vary from person to person, according to physical conditioning, exercise intensity and time spent.

And the activity is efficient not only in the caloric expenditure. According to physical educator Thiago EA Domingues, “jumping rope is extremely positive for the development of the cardiorespiratory system and the musculoskeletal system (especially in the lower limbs)”. Thus, it is possible to strengthen the legs, arms, abdomen and even the heart, all at once. The exercise also develops the practitioner’s coordination, agility and balance.

Best of all, it can be a really fun activity! Over time, you can vary the exercises, jump with one foot, back and forth, and even alternate rhythms to the music.

The necessary equipment

One of the great positives of jumping rope is practicality. The equipment used is minimal and very affordable. The rope does not take up space, is not expensive and the exercise can be practiced in different environments. Thus, there are no excuses to avoid physical activity on trips or weekends, as it is possible to take the rope anywhere.

Thiago Domingues explains that there is no ideal type of rope for practicing. Today, on the market, it is possible to find ropes made of different materials, such as silicone, leather and nylon, and it is up to the practitioner to know which one fits best. See some options in online stores in Brazil:

An important aspect is the length of the rope: it must be suitable for the height of the student. To measure, step with one foot on the center of the rope and pull both ends up, close to your body. Thus, the rope should reach more or less between the waist and the armpits.

The following infographic, published on the Bem-Estar program website, shows how you can make your own rope! Check out:

Exercise contraindications

Although it seems like a simple exercise, Thiago Domingues points out that not everyone is able to do it. Jumping rope can be contraindicated for pregnant women, people with joint problems (such as ankles, knees and spine), overweight, hypertensive or cardiovascular problems, among other cases.

Therefore, it is essential to consult your doctor before starting physical activities. The guidance of a qualified professional in the area of ​​physical education is also essential to assemble the appropriate training and guide the student on the performance of movements.

More tips for those who want to practice the activity

So, were you excited? See the tips below for those starting out and get your rope now!

• Dress in light clothes suitable for physical activity.
• To avoid injuries, choose shoes that withstand the impact of jumping.
• The rope can be of different materials, and the choice is up to the practitioner. However, some professionals recommend plastic, leather or vinyl strings, which are heavier.
• The exercise can be practiced anywhere. To prevent falls, just make sure the floor is not slippery.
• Hydrate yourself! Jumping rope is an aerobic exercise and can dehydrate the body. So always have a bottle of water close by.
• Start slowly. The ideal is to practice a little every day. As the exercise requires physical conditioning, you can alternate with other lighter exercises, such as walking, and progressively increase the time and intensity of the jumps.

jumping rope at home

Watch the video below for an easy exercise session to do at home. Don’t stand still! Talk to your fitness trainer and start your workout today and burn calories by jumping rope.

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.