ROPE JUMP With this exercise you burn twice as many calories as jogging

ROPE JUMP With this exercise you burn twice as many calories as jogging


Too cold to jog outside in the winter? Then try jumping rope - in 30 minutes you can burn almost as many calories as an hour of jogging.
Especially in winter, most of us don't feel like going jogging outside. Somehow it's always too cold, too wet, or both together. But we still want to keep moving. But how? An easy way to burn a lot of calories at home is by jumping rope! In fact, you can burn up to 500 calories in 30 minutes - almost twice as much as an hour of jogging!

Calorie killer jumping rope
Aside from the fact that you can easily do it at home and burn plenty of calories while jumping rope, there are plenty of other benefits. These include:
  1. Generally, all you need to jump rope is a rope and some space. In theory, you can jump just as well on socks as barefoot - but cushioning sneakers are optimal to protect your joints. If you don't want to annoy the neighbors below you, you can also put a thin fitness mat underneath.
  2. While jogging only strengthens the leg muscles, jumping rope allows you to improve the upper body muscles at the same time.
  3. Jumping rope really gets your fat-burning going: just ten minutes of jumping rope is as effective as 30 minutes of jogging.
  4. Endurance, sense of balance and coordination improve within a very short time by jumping rope.

What should I look for in a rope?
Not all jump ropes are the same! Basically, you should make sure that the rope is long enough (if you stand in the middle of the rope, the ends should reach under your armpits). And: If you want to lose weight by jumping rope, you should use ropes with hollow handles. These can then be filled with weights and challenge the muscles a bit more.

How to start your training correctly
Beginners often tend to overexert themselves right away - and thus tend to lose the desire to continue after a short time. But with these tips, you'll quickly become a real rope jumping pro:

Start slowly: Start by jumping ten times for one minute flat with your legs closed until you feel really confident and well balanced. This can take a few days.
Change legs: Once you have built up some endurance, you can also tighten one leg and jump only on the other. Change legs after a few minutes. A change of pace in between can also make sense.
Pick up the pace: Professionals can now increase the tempo significantly and rotate the rope twice during a jump, for example. Or you can use the actual break time for short squats or push-ups. Slowly but steadily increase your workout to 20 to 30 minutes and be careful not to overexert yourself.

Important: As with any other sport, the muscles in rope skipping need time to recover and grow. Therefore, take at least one day off between each training session!


 

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