A skipping rope is not only for children playing in the schoolyard – professional boxers and fitness trainers preach of its benefits when it comes to losing weight.
Skipping rope is not only excellent cardio, but when done with certain moves and techniques, it can also tone and sculpt various parts of the body such as your shoulders, arms, chest and legs.
For those who have difficulty going to the gym or jogging because of their busy schedule, try skipping rope to lose weight instead – you can easily fit your skipping rope inside your briefcase or shoulder bag, plus you can work out whenever and wherever you want.
Skipping rope for beginners
If you are new to skipping rope as a form of exercise, here are some basic requirements that you will need to start your skip-rope workout. First, purchase a good skipping rope if you do not have one yet.
Experts say that beaded rope is recommended over vinyl or cloth rope because it retains it shape easier and lets you have maximum control.
Adjust your skipping rope by holding the handle and stepping on the rope – you can tell if the length is perfect for you because the handle reaches your armpits. If it is too long, you can cut the rope or merely twist it on the handle until it reaches the perfect length.
Choose a wide and uncluttered area. A crowded room may be filled with stuff that might snag the rope. Try to have at least ten inches of space above your head so that the rope will not reach the ceiling. Also, be sure that the surface you are exercising is not high-impact, such as asphalt.
As much as possible try to do your skipping exercises on low-impact surfaces such as wood or rubberized floor. Be sure to wear comfortable shoes that allows least impact possible. Never jump-rope while barefoot.
Jumping or skipping
You may think that skipping rope is a no-brainer, but in order to provide the least impact to your joints, you need to follow the proper way of skipping or jumping.
After doing light stretching, begin the skipping routine by developing a rhythm between skipping and swinging the rope. Try not to jump over an inch off the ground – although this move comes with practice. If you are out of shape, you may feel breathless for as early as thirty seconds. Do not be discouraged – you will build stamina over time.
If you mix your skipping rope exercise with other low intensity exercises such as brisk walking or marching, you will be able to build stamina and you will now be able to jump for longer periods of time. Experts recommend that you should incorporate your skipping rope routine with various exercise moves, such as aerobics or weight lifting.
Skipping rope benefits
Thirty minutes of skipping or jumping rope provides these following benefits:
- You can burn up to three hundred calories, depending on your pace and body weight.
- It works out your muscles, especially those found on your abdomen area, arms, shoulders, legs, and butt. Regular skipping rope can give you a cardio work-out and lead to toned muscles in no time.
- Jumping or skipping rope can greatly improve your hand-eye coordination, agility and balance over time.
- Studies show that jumping rope as an exercise may reduce the risk of developing brittle bones or osteoporosis as one reaches the golden years, because it develops a strong foundation for your bones.
You do not even need to go to the gym. All you need are some space, good shoes and a jump rope and you are good to go!
Cover photo: glamour.com