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Jump Rope to Lose Weight: Burn as Many Calories in 10 Minutes as Jogging in Half an Hour

Jumping rope can be varied in many ways, combined with other fitness exercises and burns a lot of calories. But did you know that individual parts of the body can also be specifically tightened with it? With these five exercises it works!

This is how the effective exercise works, which is supposed to tighten the legs and abdomen and strengthen the core muscles: Sit on the floor (preferably put a mat underneath), keep your upper body upright. Then straighten your legs, keep them tense and lift both legs off the floor at the same time and straight. Your feet should be about 40 centimeters off the floor. Then lean back slightly with your upper body until you noticeably tense your stomach.

Now the skipping rope is used: the middle of the rope is clamped under the soles of the feet, the legs remain stretched out. Grasp each end of the rope with your hands and stretch your arms out to the side so that the rope is taut.

Then lower both hands at the same time until they touch the floor while still keeping your legs stretched up and the rope taut. Raise your arms back up and repeat the exercise several times, preferably ten times in a row. Then take a short break and do two more sets.

Oblique and straight abdominal muscles strengthen thanks to rope workouts

The second exercise is designed specifically to train the lateral abdominal muscles and thighs: First, assume the same basic position as in the first exercise. This time, however, not both arms are lowered at the same time, but only one side, while the other arm stretches perpendicular to the ceiling. Alternate sides and repeat 10 times on each side.

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Lifestyle

Jogging in Winter: Tips and Tricks – This is How Your Training Will Be a Success

Wrap up warm and run? For many, running in the winter season can be the perfect balance to a cozy evening on the couch. In order to prepare the body for the icy temperatures and to be able to take advantage of winter sports, however, a few aspects should be considered.

Jogging in winter: Is it actually healthy to go running in cold temperatures?

In principle, outdoor sports are possible, dressed warmly – as long as it is not snowing excessively or is dangerously slippery. The dangers of the icy cold, pollutants in the air and your own physical limits should not be neglected.

However, regular jogging in the fresh air that is not too cold also has advantages. Sport in winter keeps you fit and healthy: According to the expert, hardening through exercise in the open air should be good for your fitness. In addition, the immune system can be strengthened through sport in cold temperatures and well-being can be increased.

You should keep this in mind when jogging in winter

Regular running can also be the ideal balance to the stressful everyday life in winter. Exercise in the fresh air is good and if you then choose a route that is not totally overcrowded, then you can also relax wonderfully while working out. We have tips for you on what is most important when exercising outside.

You should consider the following aspects if you want to be optimally prepared for running in winter:
Warm up well. In cold temperatures, your muscles take longer to work well. So warm up extensively.
Even in winter, drink enough water. In the cold, we usually feel less thirsty and the body does not have to be cooled down as much when moving. Despite this, moisture evaporates – this should not be neglected.
Wear the right running clothes. The layers of clothing and wearing functional materials are the be-all and end-all of winter sports. Layered clothing keeps you adequately warm and insulated, while functional clothing ensures optimal moisture management. Since a lot of body temperature is lost through your head, you should also wear a hat or headband.
Wear the right running shoes. It is best to get models that are suitable for smooth surfaces when jogging in mud and snow. Running shoes should also keep your feet warm.
Adjust step technique: In winter, the ground can be a bit slippery. That’s why it helps to take smaller, flatter, and more sensitive steps. This reduces the risk of slipping.
Start slow and stop slow. A light jog at the beginning and end of the jogging session helps to warm up and cool down the body. Incidentally, this not only helps the circulatory system in winter.

Then you should avoid running in the cold outdoors

If the outside temperature is too cold, outdoor sports should be avoided. According to expert Andreas Matzarakis, the temperature at which you should stop jogging depends on your fitness and health. For older and untrained people, he recommends avoiding sports at temperatures below zero degrees Celsius. And the following also applies to physically very fit people: You should stop jogging when the outside temperature is below minus 20 degrees Celsius.

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Lifestyle

The Right Sportswear for Jogging in Winter

For jogging in winter, you need the right sportswear. This is the only way to be adequately protected from unwelcome weather conditions. Then running in winter is fun and good for your health.

Sport in winter is healthy

Sport in the cold season is healthy. Because the cold ensures that the immune bodies are stimulated more. As a result, more immune cells are formed that can protect your body from colds. With sporting activity in the wintertime, you can not only overcome your sluggishness, and counteract winter depressions, but also promote your health. As long as there are no health problems, such as chest pain or asthma, you can continue your training without pausing. So jogging in winter or other sporting activities are no problem.

Jogging in winter

In addition to sports that you can do relaxed at home, such as yoga exercises, there are a variety of other sporting activities in winter. So you can go on a skiing holiday or go ice skating. In addition, jogging in winter is healthy. Because, as already mentioned, you can use it to strengthen your immune system and stay fit in everyday life. In general, running is an endurance sport and this is a good way to prevent diseases. It also improves your performance and strengthens your cardiovascular system, as well as your lungs and brain. It also boosts metabolism. But you need the right sportswear in winter. Otherwise, it is less fun and can

Which sportswear in winter?

One of the most important tips for winter sports and sports in winter is having the right equipment. Exercise in the fresh air is healthy, even when it’s cold. But especially if you want to train outdoors, you need the right sportswear in winter. This is the only way you can protect your body appropriately. You should definitely protect your head and ears when jogging in winter. In addition, pay attention to the following properties of your sportswear in winter:

  • Sportswear should be breathable.
  • Water repellent clothing is essential at this time of year.
  • The sportswear should protect you sufficiently from the wind.

Use functional clothing when jogging in winter

To keep your muscles warm, it is best to wear long pants that are roughened on the inside. But do not wear cotton clothing, as it tends to soak up sweat. As a result, your body can cool down and you could catch a cold. Accordingly, you are better advised with the so-called functional sportswear. Because it wicks sweat away to the outside. You can buy these at sporting goods stores and departments. In general, you should not dress too thickly but wear light clothing. This way you avoid overheating during your workout. So the first few hundred meters are still shivering from the cold. Also, note that you should warm up sufficiently before every workout and especially when jogging in winter.

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