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Skip Your Way to Fitness
Skipping is not all child's play. It is one of the most effective weight loss exercises, and, it can be a lot of fun.
When was the last time you picked up a rope and did a bit of skipping? It was probably so long ago, you can't even remember. Skipping is not all child's play. It is one of the most effective weight loss exercises, and, it can be a lot of fun. A skipping rope is probably the cheapest exercise equipment available. Even ten minutes of skipping will enhance your fitness level and help you burn calories, so pick up that rope and jump!
32 year old Anita Desai skips regularly, and has lost 14 kgs since she started the habit. "The first time I picked up the rope and started skipping, I didn't feel like stopping, it was such fun! I switched on the music, and felt like I was flying! I skip three times a week now, for an hour."
The explosive jumping movement associated with skipping helps increase cardiovascular fitness and tones all muscles, especially leg muscles. It builds up your core strength, with the result that your strength, stamina and immunity will increase at a faster rate.
The more often you skip, the more agile you will be. Unlike lifting weights, which gives you bulky muscles, skipping regularly tones you up and makes you lean. It also improves hand and eye co-ordination and keeps you alert and active through the day.
Method
Elbows should fall straight below the shoulders. Lift your lower arms slightly upwards and outwards. Don't swing your entire arm to move the rope. Simply rotate your wrists, and keep your arms relaxed.
Don't jump too high. You need only lift your body a few inches off the ground. However, you will get this with time. Skipping is a skill. True, it is very easy to do, but initially you will be pushing yourself to your maximum capacity. As you get the method right, you will be skipping faster, for longer, and will literally be on 'cruise control' as you use just 40% of your maximum capacity.
Initially, jump for a minute, rest for 30 seconds, and resume jumping. Do 5 sets in this manner.
Between sets, don't sit down. Instead, stretch your leg muscles.
Gradually, keep increasing your skipping time until you can do five sets of fifteen minutes each.
Once you have mastered jumping the rope, introduce variations into your routine. Skip on one leg first, and then move on to the other. Don't try skipping on a single leg until you have been skipping on both legs for at least a week, and have built strength in your legs. Introduce another variation of crossing the rope as you skip to reduce boredom and enhance your workout.
Remember that initially skipping will be hard on the ankles, knees, feet and back, so make it a point to skip on a mat or rug, and wear sensible shoes which provide your feet with adequate padding and support. As your skipping style improves, the strain on your joints will lessen since you will not be jumping as high.
Don't skip everyday. It is advisable to rest a day in between.
Skipping is not recommended for pregnant women.
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