The next time you feel a craving coming on, grab a jump rope. Skipping rope can help suppress hunger, according to new research from Japan.
Men who jumped rope for three 10-minute sets showed greater suppression of their appetites than those who burned a similar number of calories cycling. What’s more, the effect lasted for 15 minutes after exercise.
One theory: The jumping motion may create more fatigue and muscle discomfort than a non-weight-bearing exercising like cycling does, and that discomfort can tamp down your desire for food.
Want to master the exercise and get in prizefighter shape? Follow these tips to jump rope like a champ.
Why should you go out right now and buy a jump rope? Because 10 minutes of jumping rope can provide the same calorie burn as 30 minutes of running.
Rope jumping uses all your muscles and joints, says Buddy Lee, a jump-rope trainer and member of two U.S. Olympic wrestling teams. It also requires some skill and practice. Here's some advice from Lee:
Balance
Your weight is on the balls of your feet, your knees slightly bent. Don't jump more than an inch. Keep your body upright, eyes front, and elbows close, and make small circles with your wrists.
The Jump
It's just a slight push, but it comes from the ankles, calves, knees, and hips. Push through the floor with the balls of your feet and point your toes downward as you lift off.
The Landing
Land softly by spreading the impact through your ankles, knees, and hips. Contact with the ground should be as brief as possible, your heels never touching the ground. Don't double bounce. That's too easy.
The Alternate Step
Jump with one foot. On the second turn of the rope, switch feet. Continue alternating feet (as if jogging in place) at a slow pace until you establish a comfortable rhythm. Lift your knees forward without kicking backward, which can cause your foot to catch on the rope.
A Program
With the basic bounce or alternate step, start with 10 sets of 10 jumps. Increase the number of jumps by 10 per set until you reach 100 jumps nonstop. Gradually work toward 5 to 10 minutes of continuous jumping.
http://www.menshealth.com/fitness/jump-rope
