Are you looking for a form of exercise that is both fun and effective? The solution may lie in your childhood – skipping. Read on to find out why skipping may be a great option for you.
The Benefits of Aerobic Exercise
Aerobic exercise such as running, swimming, cycling, and skipping, done for at least 30 minutes three times a week is very beneficial for the heart and lungs. Studies have shown that aerobic exercise reduces the risk of heart disease, and lowers blood pressure and cholesterol levels. It also reduces the risk of non-insulin dependent diabetes, colon cancer, depression, and anxiety, as well as helping to maintain a healthy weight.
Benefits of Skipping
Skipping will help to improve heart rate and blood pressure, promote fat loss, improve flexibility, coordination and balance, and improve muscle tone, particularly in the thighs, buttocks, and calves. Because skipping is high impact it is very helpful in maintaining/improving bone density which can in turn help to reduce the risk of osteoporosis in later life. As skipping helps with balance and coordination, it can help to reduce the risk of falls. Interestingly, skipping for ten minutes has the same benefits as a 45 minute hard run.
Skipping Essentials
Skipping is a great cardio workout and it also helps you to develop better coordination. Best of all, you don't need a lot of fancy equipment, just a skipping rope, and a pair of running shoes that have good grip on the soles, and good cushioning to help absorb the impact. When buying the rope, ensure that it is long enough for your height. One half-length of the rope should reach from your chest to the floor. Skipping ropes made from plastic or even leather are generally easier to use than actual rope skipping ropes. The only other thing you need is enough space to skip in. This can be in a backyard, a park, or even in your home if the ceilings are high enough.
At first, when you begin, concentrate on keeping your rhythm and building up to 30 seconds or a minute of constant activity. Don't jump too high or you will create extra impact on your knees and ankles, and you will also feel puffed more quickly. You should just clear the rope. As you feel more comfortable, increase the length of time that you skip. Once you are ready, you can vary your workout by crossing ropes, skipping to music, skipping backwards and so forth.
Is Skipping for Everyone?
While skipping can be enjoyed by many people, it should not be done by people that have joint problems, established osteoporosis, rheumatoid arthritis, or advanced osteoarthritis. This is due to skipping's high impact nature.
Originally published on Jan 18, 2009
