Jump rope diet for fat burning! How to lose weight and recommended products.

Did you know that jumping rope, which we all played with at least once in our childhood, is effective for weight loss? In fact, it is one of the highest calorie-consuming aerobic exercises, and the action of jumping and landing on the ground strengthens the legs, which have large muscle mass, and helps to improve metabolism. In this article, we will focus on the ” jump rope diet ” and introduce its benefits, how to use it, and recommended products.

Why is jumping rope so effective for weight loss?

Before explaining the jump rope diet, we will first explain why it is suited for weight loss.

Find a jump rope

Benefits of a jump rope diet (1) “burns more calories than jogging”

Jumping rope is one of the highest calorie-consuming aerobic exercises, and if you keep jumping at a fast pace, you can burn 2~3 times more calories than jogging or walking. The actual amount of calories burned can be calculated as ” calories burned = 1.05 x mets x exercise time x body weight (kg).” According to the National Institute of Health and Nutrition, the mets for jumping rope is 12.3, so a 60 kg man can burn about 775 kcal if he jumps rope for one hour. On the other hand, jogging is 441 kcal and walking is 239 kcal, which is lower by comparison. You can see by the numbers that jumping rope is a useful and efficient way to lose weight.

Effects of a jump rope diet (2) “Increased physical fitness makes it easier to incorporate other exercises”

Jumping rope improves cardiopulmonary function and endurance, which increases performance capacity for strength training and other exercises. In particular, aerobic exercise after anaerobic exercise such as muscle training is said to increase fat-burning effects, so you should actively combine it with aerobic exercise. To be honest, other aerobic exercises can also improve cardiopulmonary function, but in terms of the workload and ease of use, jump rope should be preferred. It is recommended to do aerobic exercise for as long as possible to build stamina, but if you are aiming for muscle hypertrophy through muscle training, be careful not to overdo aerobic exercise to avoid catabolism.

Benefits of a jump rope diet (3) “Train your lower body to lose weight more easily!

The movement of jumping continuously using the entire body is perfect for strengthening the core, and moreover, it is a good way to stimulate the entire leg in full. Since two-thirds of our muscle mass is in the lower body, jumping rope is an efficient way to increase muscle mass throughout the body. In addition, the more muscle mass you gain, the better your metabolism will be, the easier it will be to lose weight, and the less likely you will be to rebound. However, since jumping rope alone is not enough to build muscle mass, the secret to a more efficient diet is to include leg muscle training as well.

The Jump Rope Diet Tiger Scroll! How to do it to get the best results?

Here are some pointers on how to follow a jump rope diet. Since it is only used by small children for fun, it does not require any difficult skills, but if you have a basic understanding of the basics, you should be able to get the most out of it.

Find a jump rope

How to jump rope and what are the key points of posture?

The basic form is to keep your eyes in front of you and be aware not to spread your arms out to the sides. Remember to correct your posture and pull your chin back so that you do not hunch over. The feet should be slightly narrower than shoulder-width apart. When actually jumping, it is important to land on the same spot in order to strengthen the core, and try to land lightly so that there is no thud. If you land with the entire sole of your foot in a vigorous manner, you may strain your joints and disrupt the rhythm of your jump.

How many times or how long should I jump rope?

Although you can consume approximately 775 kcal if you jump for one hour, it is recommended that you keep it to 10~20 minutes a day in total, considering the energy required to continue, the load on the body, and the possibility of muscle breakdown if you jump for a long period of time. The pace of jumping should be 60 times per minute, and after jumping for a few minutes, it would be a good idea to take a break for about 30 seconds. Also, there is no problem if you do it every day, but be careful not to overdo it, as it may damage your joints.

What are the different types of jump rope events?

It is important to know several variations of the jump rope diet to keep you from getting bored. In addition to the basic front jump, I recommend the cross jump, which crosses the rope, the ya-ya jump, and the hanging leg jump, in which you land on your left and right leg alternately, because they are easy. Another way to stay motivated is to set a goal of jumping twenty jumps in a row. Although jumping 20 jumps is difficult if you are not used to it, it kills two birds with one stone as it further aims to improve muscle strength and worry function, and it also increases calorie consumption.