How to Jump Rope to Get Rid of Cellulite
Cellulite is really nothing more than small pockets of fat that are trapped beneath the skin. Although cellulite is not detrimental to your overall health, it leaves the skin with a rough, cottage cheese look which can cause self-consciousness. Jumping rope is a form of cardiovascular exercise that burns calories and promotes weight loss. Losing weight can reduce the appearance of cellulite, but it is not likely that you can get rid of it altogether. You also have to take into consideration that spot reduction is a myth -- you cannot lose weight in only one area of your body.
Execute a dynamic warm-up before you start jumping rope. Dynamic stretches are performed in motion and they get your body acclimated to exercise movements to prevent muscle injuries. Perform stretches like ankle bounces, trunk twists, side bends, shoulder shrugs, arm circles, leg swings, alternating toe touches and reverse lunges.
Jump lightly for five minutes before you begin your routine. This will slowly raise your core body temperature and further loosen up your connective tissue.
Increase your pace to get to your workout intensity. Jump at a speed that causes you to break a sweat and breathe heavily. This may be a slow pace if you are new to exercise. Remain at this pace for the rest of your workout. To lose weight, the American College of Sports Medicine recommends 30 to 50 minutes of physical activity, five days a week. Jump rope two or three times a day to accumulate your time if it is more convenient.
Perform interval training to boost your results. Perform a light warm-up, then jump at a moderate pace for 30 seconds. Jump at a fast pace for 60 seconds, then slow down for 30 seconds. Alternate back and forth for the rest of your workout. Interval training helps you burn a high amount of calories.
Jump rope on a regular basis. If you are inconsistent with your workouts, you will not make much progress. Exercise every week to achieve the best results.
The overall goal with cellulite reduction is to promote weight loss. If you do not pay attention to your food intake, you will compromise your results with jumping rope. To achieve the fastest results, reduce your calories and eat nothing but nutrient-dense foods. If you reduce your intake by 500 calories, you can lose about 1 lb. a week, reports the Center of Disease Control and Prevention.
Due to the intensity of interval training, you do not have to exercise as long. Aim for 30-minute workouts counting your warm-up and cool-down.
Consult your doctor before starting a new exercise routine, particularly if injuries or a health condition are plaguing you.
- Medical News Today: What Is Cellulite?
- Sports Fitness Advisor: Dynamic Stretches and Stretching Routine
- American College of Sports Medicine: ACSM Position Stand on Physical Activity and Weight Loss Now Available
- Shape.com: 8 Benefits of High-Intensity Interval Training (HIIT)
- Centers for Disease Control and Prevention: Losing Weight
- Jupiterimages/Pixland/Getty Images