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Dr. Andrew Rynne
MD
Dr. Andrew Rynne

Family Physician

Exp 50 years

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Is It Safe To Practice Rope Jumping To Loose Weight?

hi i am 26 yr old male 178 cm height and 80 kg of weight .for a month i am doing rope jumping exercise .in a 30 mints i done 500 jumps per day(morning only). Last three days i got moderate pain in the calf (Extrinsic) muscle area.purpose of jumping is weight loss and reduce belly my questions are 1)Is that pain is normal or serious injury 2) how many jumps per day is good for health and leg area 3)if i do this exercise regularly can i attain the purpose of my exercise or not
Tue, 24 May 2016
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General & Family Physician,  's  Response
Hi, Fitness is about discipline, not about hard work. You seen to have injured calf muscle due to too much jumping.
Losing weight is diet primary. Key factors
1. Calories
2. Macro calories.
Find your daily caloric need
http://www.calculator.net/calorie-calculator.html?ctype=metric&cage=25&csex=m&cheightfeet=5&cheightinch=10&cpound=160&cheightmeter=170&ckg=58&cactivity=1.375&printit=0&x=68&y=19

Subtract 500 from the above value to get your daily calorie need for weight loss. You should lose 0.5 kg per week.If not decrease the calories by 100-200 calories per day.
Proteins- > 2g per kg
fat 20 - 30 % of your total calories. Keep fat at this level. It is good for hormones.
carbohydrates for remaining calories.

Measure the food you take. To keep it simple , prepare a simple food chart for a day and follow it.

Use exercises sparingly , 3 days a week , preferably weight training. Don't do too much cardio, just walking is fine on non training days.
Don't decrease calories too much. Your body will adjust for it and you will also lose muscle.
Be patient. In one month of you lose around 2 KGS , then consider it success.
2-3 meals a day is absolutely fine. Also eat well at night. keep it simple and sustainable.
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Is It Safe To Practice Rope Jumping To Loose Weight?

Hi, Fitness is about discipline, not about hard work. You seen to have injured calf muscle due to too much jumping. Losing weight is diet primary. Key factors 1. Calories 2. Macro calories. Find your daily caloric need http://www.calculator.net/calorie-calculator.html?ctype=metric&cage=25&csex=m&cheightfeet=5&cheightinch=10&cpound=160&cheightmeter=170&ckg=58&cactivity=1.375&printit=0&x=68&y=19 Subtract 500 from the above value to get your daily calorie need for weight loss. You should lose 0.5 kg per week.If not decrease the calories by 100-200 calories per day. Proteins- 2g per kg fat 20 - 30 % of your total calories. Keep fat at this level. It is good for hormones. carbohydrates for remaining calories. Measure the food you take. To keep it simple , prepare a simple food chart for a day and follow it. Use exercises sparingly , 3 days a week , preferably weight training. Don t do too much cardio, just walking is fine on non training days. Don t decrease calories too much. Your body will adjust for it and you will also lose muscle. Be patient. In one month of you lose around 2 KGS , then consider it success. 2-3 meals a day is absolutely fine. Also eat well at night. keep it simple and sustainable.