Skipping is as an inexpensive and simple exercise that can be performed anywhere, either at your home or a nearby park. Most of us (even the boys!) skipped as a child and even if you did not it’s reasonably easy to learn and progress. We use skipping lots in our personal trainer sessions in London and Berkshire as it has lots of fitness benefits and is a fun activity.
Skipping can be beneficial for weight loss and we use it in circuit based sessions to maximise calorific burn in combination with resistance training. It is so effective in burning calories that an hour of skipping rope can burn up to 1000 calories.
2.The exercise is easy to learn, doesn’t need you to look for a guide or coach. The best thing about this activity is that once you start skipping, you learn very quickly and in no time you start skipping like a kid.
3.It’s inexpensive as you only need a rope.
4.It enhances your coordination and rhythm between hands and feet movements.
5.Strengthens your bones and increases your stamina and endurance.
6.It makes you more vigilant and alert. It increases your attention skills.
7.It can be a healthy sport and competitions can be held for it all year round.
8.It can be exercised by people from any age groups and both genders.
9.Skipping enhances flexibility and athletic abilities. It improves your reflexes, balance and posture.
10.It tones your muscles in arms, legs and abs.
11.Without running it speeds your heart rate like that of a runner and so requires a lot of energy to maintain a good fitness point.
So to skip without missing you have to keep changing from a single bounce to a double bounce or to a skip or a jog or a knee up. You should keep changing the skipping style after every 30 seconds to avoid fatigue. To avoid a miss you can even do side skipping or rotating rope without jumping. This can be to warm you up in the start or to avoid any halt during the sets. Another good quick session that you can do 5 times a week (20 minutes a go) is 4-5 minutes of skipping followed by a circuit of push ups, walking lunges, bent over rows, squats with a dumbell shoulder press, plank. Have a minute off then do it again. And remember to stretch all muscle groups afterwards. A stretching guide in on the “stretching” fact sheet on our the knowledge page.