Jumping rope might seem like kid's play, but when it comes to burning calories, wise adults grab a rope and hit the pavement. If you want to boost your weight loss efforts, a jump rope is a valuable exercise tool. Performed regularly, jumping can also improve heart health and build endurance. The number of calories you burn and pounds you lose depend on your weight and the amount of energy you put into the exercise. The longer and faster you jump, the more you stand to lose.
In order to lose weight, you need to burn off more calories than you consume. You can do that by eating fewer calories, burning off more through exercise or ideally, apply a combination of the two. One pound of fat is equal to 3,500 calories, so if you want to lose a pound a week, you need to cut 500 calories a day. You can feasibly lose 2 pounds a week by reducing daily calories by 500 and burning an additional 500 calories through exercise. Losing 1 to 2 pounds a week is generally considered a safe weight loss goal.
Weight and Calories
The more you weigh as you begin your jump rope program, the more calories you’ll burn while jumping. MayoClinic.com says that a 160-lb. person who jumps rope for an hour will burn approximately 730 calories. A 200-lb. person will burn 910, while a 240-lb. person will burn 1,090. You can use online calculators to determine how many calories you’ll burn at your particular weight. As with any exercise routine, check with your doctor to determine what exercise is safe for you. Start slowly, and gradually add time and intensity as your body adjusts.
The more intense the workout, the more calories you’ll burn and the more pounds you can lose. CaloriesPerHour.com gives calorie numbers for three different intensity levels in jumping rope: slow, moderate and fast. A 160-lb. person who spends 30 minutes jumping rope at a slow pace can burn 290 calories. If the intensity is stepped up a bit, that same person could burn 363 calories. If the jump rope is turning at a fast pace, the calories burned will climb to 435.
Jumping rope is an easy and inexpensive sport that can be done just about anywhere. You can work out alone, or look for a jump roping class at your local fitness center. In addition to losing pounds, you can strengthen your heart, improve your coordination and build endurance for other activities by jumping rope. The American Alliance for Health, Physical Education, Recreation and Dance and the American Heart Association use school events such as Jump Rope for Heart for fundraising and to spread the word about the benefits of jump rope as an exercise.
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This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or JillianMichaels.com.