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Skipping
Skip to Get Fit
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Skipping is no longer confined to the school playground. Boxers
use skipping as training before a fight and it is now incorporated
into many gym classes. An excellent way to keep fit, skipping can be
done anywhere, anytime.
Benefits
Skipping will help improve cardio-respiratory (heart and lungs)
fitness, flexibility and co-ordination. As a high-impact exercise
skipping is great for building bones and a good exercise to trim
hips, thighs and backsides!
Burn Rate
Depending on your weight and exertion level you'll burn
between 70-110 extra
calories* in a ten minute session.
10min Skipping:
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Moderate, 70kcal
-
Vigorous, 110kcal
*Extra calories
are those you burn on top of the calories you use for basic
day-to-day living. Inputting your exercise into your exercise diary
will calculate the number of calories you will burn, based on your
weight.
Getting Started
If you haven't skipped for a long time, start by practising your
timing – hold both handles of the rope in one hand and rotate it
in a circular movement to your side. When the rope hits the floor,
jump. Keep your jumps small to keep impact on your knees and ankles
to a minimum – you only need to raise your feet about an inch off
the ground. Progress to jumping over the rope once you are confident
your timing is correct.
Remember, skipping is a strenuous exercise so start slowly. Try
skipping for 20-30 seconds, marching on the spot for 30 seconds,
repeat. As your fitness improves you can increase the time you skip
for.
Once you have perfected the basic move, you can make your workout more
interesting by trying some of the following jumps:
- Skip Jump - hop on one foot and kick the other foot to the
front (or behind) the body, alternate legs
- Jog Jump - alternate your feet in a jogging movement as you
jump the rope
- Hop Jump – hop on one leg for for several jumps, alternate
legs (start with 2 per leg and increase as you improve)
- Jack Jump – do "jumping jacks" as you jump – one
jump land with your legs apart, next jump land with them
together
Aim to have a session three times a week.
Kit Bag
Skipping rope – of the correct length for your height. To check
the length, stand on the middle of the rope and pull the handles
upwards until the rope is taut. The handles should be in the middle
of the chest. above chest level, it will need shortening. Most
modern ropes come with instructions.
Cross-trainers or aerobic shoes are good as they provide
stability and cushion under the forefoot.
Safety
- Skipping may not be suitable for everyone. As a high-impact activity
avoid it if you have joint problems.
- Warm up and cool down by marching on the spot for 3-5 min, and
stretching your calves.
Helpful Sites
Visit the Reebok Fitness website for an informative "jump
rope" workout programme – with pictures!
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