Activities

6 Great Benefits in Skipping Rope

Down Memory Lane with Skipping Rope

Come, take a stroll with me down memory lane. What was your favourite game as a child? You and your childhood friends most likely enjoyed skipping rope, right? You either chose to skip using your own rope or have one long rope where two of your friends held it on either side and you and a number of other friends would be in the middle jumping the rope that your two friends were turning fast or slow.  At that time, it was just child play, but other than that, it helped you keep your weight on check. Now you know why you did not add weight even after eating all those cheese burgers.

Benefits of Skipping Rope

Skipping is one of the best exercises that helps burn calories. You do not have to invest a lot of money to skip, it is fun and it is really simple to master. 

  • Weight Loss

Now, this one will send you looking for that rope! It is said that when you skip rope for 30 minutes, you will shade off 300 calories! Be consistent and ensure to eat a balanced diet which includes water. An awesome way of losing those extra pounds.

  • Flexibility

You can skip rope anywhere. Ensure that the surface is smooth or wooden, to avoid injury. Also, see to it that the space is free from obstacles where the rope can get entangled. With skipping rope, there is no excuse for not reaching your goals. Not even the weather can stop you because you can skip in your house.

  • Healthy Heart – Improves Heart Rate

Get your heart pumping with a few minutes of skipping. Skipping has been ranked as one of the best cardio exercises (cardio exercise is any exercise that raises your heart rate). As you skip, your heart rate increases which in turns helps the circulation of blood and oxygen throughout your body. This is a sure way of ensuring that your heart remains healthy with top notch performance. With a healthy heart, you will eliminate the risk of shortness of breath and heart disease.

  • Tones Muscles 

Another notable benefit is that skipping will help you tighten and tone your lower and upper body that includes abdominals, hamstrings, quads. In short, skipping rope is a full body workout that works all your muscle groups.

  • Beautiful Skin

Through exercise, you will acquire that glow on your skin – a beautiful and healthy skin. As we have seen above, skipping will increase blood circulation which will distribute more nutrients to your skin; and through sweating, your pores will open, flushing out toxins.

  • Improves Bone Density

As we age, our bones start to become fragile and can break easily – the bone mass decreases. This could lead to Osteoporosis which is a condition where bones become weak and brittle. Skipping rope helps strengthen our bones.

Are you new to skipping rope? Not to worry, here is how;

  1. Hold your rope by its’ handles and with your fingers. Ensure that the grip is loose so that it can allow you to turn the rope naturally and with time, attain good speed. At this point you are holding your rope in front of you with your hands together and your elbows close to your body. Now turn your rope backwards over your head so that the rope is behind you with your elbows close to your sides.
  2. Turn your rope towards the front and over your head towards your toes. Lift your toes and let the rope pass, then lift your heels and let the rope pass…that is how skipping is done. Practice this process until you master the steps and your wrists get used to it.
  3. You can now start jumping. With your rope at the back, elbows close to your side, turn the rope over your head – here remember that your wrists are doing all the work of turning (not your hands). When the rope gets near your toes, jump on the balls of your feet with your body erect i.e. Jump straight up and down so that your butt and hamstrings absorb the shock. Note that your heels should not touch the ground. Timing is everything; time the rope as it gets to your toes and jump just in time for it to pass through seamlessly. Practice, patience and persistence makes perfect.
  4. As you get comfortable, increase the jumps from one jump to two jumps to three jumps continuously without stopping in between. Increase the speed too. Congratulations! You have added one more cardio workout to your list of exercises.

Important!

  1. Choose a good quality rope that will not break when you are skipping. Ensure that the length is just right for you. To check length, hold the rope upwards and step on it right at the middle. It should stretch up to your armpits. 
  2. Choose your spot by ensuring that there are no obstacles around. For the floor, a soft or hardwood floor will be just fine. Hardwood floor is best because as you jump, you will bounce which is really kind to your knees.
  3. Wear a good quality sports bra, due to the intense movement of the breast. Not wearing a good quality sports bra could cause a tear of your breast muscles which will lead to your breasts sagging.
  4. Avoid skipping if you have a knee injury, it could make it worse.

Conclusion

Skipping rope was a favourite childhood game, which we need to adopt and include in our workout regime. It is one of the best cardio exercises, a low impact workout, inexpensive, has enormous health benefits, helps in weight loss, it’s fun and can be done anywhere, anytime.

Let’s get healthy with skipping rope!

Did you love Skipping? You can love it again. Please share your skipping experiences.

I am your Fitness Guru, here to motivate and guide you to leave a fit and healthy life by offering you fitness advice, safe training tips, how to avoid injuries, talk about equipment selection for home and commercial use. Remember that regular and consistent exercising will be beneficial to you in the management of your weight, keeping a number of diseases at bay, and will keep you feeling young and invigorated. Most importantly, I am here to answer your fitness questions.

4 Comments

    • Idris

      Jane, as a beginner, begin with 20 seconds of basic jumping, watching out for proper posture. once you are comfortable, have a workout routine of a complete set for 2 minutes. this set can comprise of 20 seconds of basic jumping, 20 seconds jump rope jack, 20 seconds alternate foot jump, 20 seconds off set and rest for 40 seconds. Good luck.

    • Idris

      ..and it’s fun too. you will definitely enjoy your workout this way because you alternate. skipping is preferred because it is low impact therefore kind on your joints. wish you success on your workout.

Leave a Reply

Your email address will not be published. Required fields are marked *