Does jumping rope lose weight? 10 benefits and how to get started

Jumping rope helps you lose weight, burn calories and eliminate belly fat, shaping and toning the body, as well as improving cardiorespiratory capacity and mood, promoting health and well-being.

Thus, in just 30 minutes of this exercise it is possible to lose up to 300 calories and tone your thighs, calves, butt and abdomen. However, to promote weight loss, it is important to have a healthy and balanced diet rich in fruits, vegetables, lean and low-fat proteins, and sweet foods.

It is important to wear shoes that absorb impact during exercise to protect your joints. It is not recommended to jump rope on grass, to avoid falling into holes, or asphalt, and it is recommended that the exercise be performed on carpet, wooden or rubber flooring.

Check out the benefits of jumping rope and the precautions you should take in the following video:

Does jumping rope lose weight?

Jumping rope is a practical and very complete activity and, as the activity is carried out, the metabolism accelerates, favoring the loss of calories and promoting healthy weight loss.

However, weight loss happens when exercise is part of a healthy and balanced eating routine, avoiding the consumption of foods rich in fat, sugar and alcoholic beverages, increasing the consumption of fruits and vegetables and foods that accelerate the metabolism, such as ginger and green tea. See an example of healthy eating for those who need to lose weight.

Furthermore, it is important to also practice exercises that promote muscle formation, such as weight training.

Benefits of jumping rope

The main benefits of jumping rope are:

1. Improves physical conditioning;
2. Tones the muscles;
3. Helps burn calories;
4. Promotes a feeling of well-being;
5. Develops motor coordination, agility and balance;
6. Improves cardiorespiratory capacity;
7. Improves mood and reduces anxiety;
8. Helps you lose weight;
9. Helps develop and maintain bone health;
10. Helps increase running speed.

Despite being a great exercise, it is important to take some precautions when jumping rope, such as doing the exercise on a flat surface and using sneakers with good cushioning, to reduce the impact on the knee and prevent injury and drinking water during physical activity.

How to start jumping rope

When starting, you should do low jumps and jump only when the rope is passing close to your feet for 1 minute, followed by 1 minute of rest, for up to 20 minutes in total. Posture is very important: a straight back, eyes facing forward and contracting the abdominal muscles are necessary to ensure the effectiveness of the exercise.

One training option for jumping rope and increasing calorie expenditure is to do the exercise at intervals. In other words, jump rope for 1 minute and rest for 1 minute until the time set before starting the exercise is reached. This way, you can speed up your metabolism and, consequently, burn calories.

When not indicated

Jumping rope is not recommended for overweight people, older people, pregnant women and people with joint problems, as it can increase the risk of damage to the knees, ankles and hips, for example.