Calories Burned Jumping Rope

Calories can be burned in a variety of ways. Often people think of running, biking, hiking and walking as adequate exercises to accomplish this task. One of the most intense exercises done by professional athletes, however, has also been a playground favorite for decades--jump roping. This seemingly juvenile form of recreation can also be used to noticeably tone muscles, increase muscle endurance and burn calories.

How to Jump Rope

• Jump roping is almost self-explanatory; it involves jumping and a rope. Aerobic jump roping uses a rope anywhere from 7 to 11 feet long, depending on the height of the person using it. Generally, for a person less than 4 feet 10 inches tall, a 7-foot rope is adequate. For people from 4 feet 10 inches to 5 feet 3 inches, use an 8-foot rope. From 5 feet 4 inches to 5 feet 10 inches, a 9-foot rope is best. People from 5 feet 11 inches to 6 feet 6 inches should get a 10-foot rope, and people over 6 feet 6 inches should aim for an 11-foot rope.

  To begin with, each end of the rope is held by one hand and the individual jumping should be standing with feet shoulder-width apart, the rope lying loosely on the ground behind his feet. The rope is then swung over the head of the individual and then jumped over as it goes beneath the feet. This is done in a repetitive sequence. The individual jumping should be hopping on only the balls of the feet and should be swinging the rope using the wrists and forearms.

Calories Burned Jumping Rope

• A calorie is a scientific label for a unit of energy. Technically, it is the amount of energy needed to raise 1 gram of water by 1 degree Celsius. Food has calories in it, which the body burns when exercising. If any calories are not burned, they are stored, resulting in fat cells.

  There are a number of variables involved when calculating the calories burned by an individual exercising, including weight and height of the jumper. On average, a person weighing 180 lbs. will burn about 800 calories an hour jumping rope. The heavier the person, the greater the caloric burn. A lighter person will burn fewer calories. The rate of burn can be increased by increasing the speed as well as the height of the jump. Another way to increase the number of calories burned is to walk, run or climb a hill while jumping rope.

Types of Jump Roping

• Jumping rope may seem mundane, but there are many ways to expand the jump rope exercise. Types of jumping rope differ by either changing the rope itself or by changing the way it is swung. Different types of rope include speed ropes, which are lighter and used for quick short jumps, solid rubber or leather ropes, which are the easiest to use, weighted ropes and beaded ropes, which are more difficult to swing through the air. Each type of rope gives a unique twist to the workout, producing different results.

  Changing the way the rope is swung can be a creative process. The common tricks used when jump roping are the double under, where the rope is swung twice under the feet before the jump is complete, the triple under, where the rope goes three times under the feet, and the cross, which is when the handles are crossed and uncrossed in front of the jumper's body each time the rope is swung under the feet.

Benefits of Jumping Rope

• Jumping rope is a great aerobic exercise and will increase endurance, strength, lean body mass, flexibility and bone density, which helps prevent osteoporosis. In addition, it is easy to learn, inexpensive and can be varied for a more interesting workout. By jumping rope, a person can become more agile, balanced, fast and coordinated.

Dangers of Jumping Rope

• As with any exercise, consult a doctor before starting a jump-rope routine. Jumping rope will greatly increase the heartbeat and is not for people with heart problems. There is also a possibility of tripping, so care must be taken to jump on a stable, obstacle-free area. Some women with a weakened pelvic floor should also refrain from jumping rope.