If Leïla Bekhti has not always been a fan of physical activity, her vision changed during the preparation of a shoot. “I started exercising to prepare for a film. Since then, I can’t live without it“, she confided to the magazine
She. Today, she trains four times a week with a private coach, alternating between running and strengthening her abs.
His “secret weapon” to boost his sessions? The skipping rope. “I do a lot of jumping rope.”explains the actress, seduced by the fun side of this activity which allows you to work on breathing and coordination. For her, it’s a way to “become aware of your body” while having fun.
The expert’s opinion: a cardio engine above all
If the enthusiasm for jumping rope is real, sports coach Guillaume Feuillu brings an important nuance to everyone’s expectations. Interviewed by True Medical, he explains that it is above all an exceptional cardiovascular tool.
“Skipping rope allows you to work on your cardio. You can add a fun aspect to it since you progress very quickly: you can have fun to catchy music and do a few tricks of style as you progress.”
However, be careful not to put everything on the rope to obtain muscular results. “In reality, cardio has never toned; it is primarily used to work the heart. Jumping rope is a cardiovascular exercise. It is not enough to tone up, you have to move towards another type of work, such as squats or exercises that work the calves, glutes, thighs and ischios.
Which muscles work and how many calories do we burn?
Jumping rope is a complete exercise. It mobilizes:
- Lower body: Calves, thighs, glutes and ankles;
- The bust: The abdominal strap is sheathed to maintain balance;
- Upper body: Shoulders, arms and wrists to ensure rotation.
On the scale side, it is one of the most energy-intensive sports. It is estimated that 15 minutes of jumping rope is equivalent to 30 minutes of jogging. On average, depending on the intensity, you can burn between 700 and 1000 calories per hour.
Precautions and instructions for getting started
Before you start, keep in mind Guillaume Feuillu’s cautionary advice. The impact on the ground is not trivial:
“However, you should be careful: if you suffer from problems with your ankles, knees, or even your back, be aware that skipping rope generates significant impacts. It is not recommended for people prone to lumbago, lower back pain or herniated discs” warns the coach.
The expert also alerts women to the importance of perineum rehabilitation before resuming this activity after pregnancy. “If you have not completed your perineal rehabilitation, avoid the jump rope.”
How to integrate it into your sports routine? Three options are available to you:
- Warming up: 10 to 15 minutes to wake up the heart;
- In an “express” session: Ideal when you don’t have time to let off steam;
- In addition: Like Leïla Bekhti, combine it with muscle strengthening and particular attention to sleep.
In summary, jumping rope is a great “boost” for overall health. As long as you integrate it into a coherent lifestyle including a balanced diet and excellent sleep to recover well!