Contents
Why rope is the best exercise to burn calories
Fitness
This exercise, which promotes coordination and increases agility and speed, teaches us to control our breathing and puts the whole body in motion, among its many benefits
What training equipment sells for very little, fits in a small gym bag, can be used by the whole family, and improves cardiovascular fitness while toning muscles at the same time? Answer: a rope of jump rope.
The rope is an excellent cardiovascular exercise, perfect for Burn calories, strengthen the heart or regain bone mass: “Arms, legs, abdomen … With the rope, the whole body goes into motion”, points out Alex García, director of Fit Club, a boutique gym of custom workouts.
Surely in your childhood, in physical education classes at school and at home, you had a skipping rope. This rope, which is caught by the sleeves, we used to have around our ankles to jump forward, but only the most daring dared to jump backwards or even, instead of jumping without moving from the site, advance on the road like if it were a race. Alex García advises its use as private training, but also to start a warm-up: «Jump rope is a very common exercise in a exercise chart to warm up and activate the body just before starting to practice sports, since every muscle in your body is involved in the exercise “, explains the expert.
Why you have to jump rope
Several studies have shown that burn about a thousand calories per hour, and compared to other activities, skipping rope is one of the most effective cardiovascular exercises. “Depending on sex and girth, a person can burn up to 750 calories per hour. It will be a great benefit for our day to day. In addition, we will strengthen legs, buttocks and abdomen, but it will also help us in Loss of fat and it will improve bone density “, says Alex García.
«The entire lower body will be involved to a greater extent since we continually perform the impulse with buttocks, legs and calves. The arms and core will do less work, but we will improve in coordination and balance“, he says personal trainer.
To do it correctly, Alex García advises start with a mobilization in the joints, especially in the ankles, wrists and knees: «You have to choose the right material, as well as the length of the rope, and you should practice it with a straight back, relaxed shoulders and arms close to the body and the look to the front ». Among other things, remember to keep your knees slightly bent to cushion the blow and avoid injury: “Besides that, keep core activated throughout the training session, ”recommends the trainer to improve exercise performance.
Training aimed at all ages
Jumping rope has become an exercise that is done at any age, starting from toddlers to adults over 60 years old. However, this is not an exercise that Alex García advises as a personal trainer for people entering a very adult age … «I would not point out that jumping rope is the best exercise for people over 40 years old, since at that age many people tend to take their toll accumulated injuries with 20 or 30 years but if you are fully well, it is 100% recommended to improve your cardiovascular capacity and control your breathing, “he says.
Likewise, this exercise, like any other, is discouraged for those who have injuries since the impact produced by the jump will aggravate said injury. «In case the person, is of his age, is in good physical shape and wants to jump, why not do it? It is totally recommendable », he concludes.
Benefits of skipping rope
- It helps you lose weight and is a powerful cardiovascular exercise.
- It engages every muscle in the body and improves endurance.
- Helps eliminate fluids.
- Promotes coordination and increases agility and speed.
- Eliminate stress and improve control of our breathing.