If you haven’t picked up a jump rope since your school days then you could be in for a bit of a surprise. Skipping is one of the best cardio-respiratory exercises around for weight loss and can burn more calories than many other exercises – it is also great fun.
Think about it. What other piece of exercise equipment;
- Costs less than $20
- Will fit into a pocket, briefcase, desk drawer, handbag, glove compartment
- You can do it anywhere, all you need is a little space and some sneakers
There are very many benefits of jumping rope for weight loss. Not only does it help to improve the fitness of your heart and lungs (that’s what cardio respiratory means) but it also helps to trim the thighs, the butt and the hips, increases co-ordination and flexibility and helps to build bones. How come we all know these things as school children and forget them as we get older – jumping rope is fun, why don’t we do more of it?
Weight Loss and Calorie Burning
Exercise can help weight loss because it burns off calories and jumping rope is one of the best calorie burning exercises around. Depending upon your individual weight and how much effort you put into the skipping session you will burn somewhere between 80 and 100 calories in every ten minute skipping session, not a bad return is it?
Getting Back to Basics
Anyone who hasn’t jumped rope for some time may need a little practice. It’s always best to start off slowly until you get your timing right – you can simply rotate the skipping rope with both handles in one hand slowly and jump every time the rope hits onto the floor. You don’t need to jump too high, aboutan inch from the floor is plenty which helps to reduce the amount of impact on your ankles and knees and helps you to stay injury free.
Jumping rope is strenuous exercise so be careful not to overdo it at first. Warm up by marching on the spot for a few minutes before each session and start off slowly, then you should skip for around 30 seconds and march on the spot for 30 seconds, skip for 30 seconds and march on the spot for 30 seconds – rinse and repeat – until you get fitter.
Once your fitness levels have improved you can do more skipping and less marching! Variety is the spice of life and once you’ve re-mastered the art of jumping rope there are plenty of different moves you can try to vary your jump rope sessions;
- Jogging on the spot as you skip
- Skip jump involves hopping from one foot to the other and kicking the other leg out to the front
- Hopping from one leg to the other – you can hop twice per leg, three times per leg, whatever you want
- Jack jump – which means that on one jump you land with your feet together, the next time you land with your legs apart
Jumping rope really is a terrific asset to any weight loss program, and it’s also great fun.