Did you know that just 10 minutes of skipping have the same effect as a 45 minute of jogging? Regular exercise with a skipping rope is one of the best and easy approaches to shed that additional fat from your body and to improve your overall health asserts fitness experts from all over the world. Unlike other exercises, you don’t even have to actually prepare yourself to kick-start this exercise. Just pick up a jump rope, find some open place, put on some cool music and get started. It is simple to learn, fun to do, low on cost and great for overall fitness. Moreover, it can be done anywhere and at your own level, and all it requires is a coordination and rhythm between your body and the jump rope.
Read in detail some credible reasons why this childhood fun game must make a comeback in your life.
Health Benefits Of Skipping
Skipping rope is a full body exercise and carries little risk of injury. Let us check out some of the notable health benefits of rope skipping:
1 . Strengthens your heart and lungs
Jumping a rope three to five times a week for a minimum of 12 minutes at a time, improves the rate of heart beat thereby improving your cardio-respiratory health acclaims a study conducted at the American College of Sports Medicine. Regular skipping regime helps circulate blood, oxygen and nutrients more efficiently in the body tissues, which help you to breathe easy, even amid strenuous activities. Also, it improves your stamina.
2 . Burns calories faster. Skipping three times a day, 10 minutes per session, or twice a day for 15 minutes per session, you can burn approximately 350 calories.
3 . Enhances coordination and concentration. Repeated action of jumping up and down, balancing and then springing from your toes imprints this motion in your brain and improves the power of concentration and coordination.
4 . Improves bone density. Skipping is a low impact weight bearing exercise that put lesser pressure on joints and stimulates the bone best to strengthen it and keep osteoporosis away states a study conducted at the University of Colorado. However, do not skip if suffering from osteoporosis or have joint fractures.
5 . Tones thighs, calves, back, abdominal, chest and shoulder muscles better and assists best to the upper and lower body to work together in synchronization.
6 . Increases balance and flexibility. Skipping is best to improve functional movements like footwork, balance and flexibility.
Things To Keep In Mind
To utilize most of the above-mentioned benefits, you must consider the following instructions:
-Buy a good quality rope.
-Choose the right length of rope. To select the right rope for yourself bisect the jump rope by putting it under your feet, and check if the handle reaches your sternum. The length should not be even an inch above or below your sternum.
-Wear soft-soled shoes or skip barefoot if you can.
-Jump on softer surfaces where possible.
-Breathe naturally while taking this high-energy workout. Keep your elbows at the waist level with arms extended sideways.
How To Get Started
Are you ready to jump the rope? Here are a few useful points you should remember before starting the rope skipping:
-Hold the rope loosely, using thumb and index finger for control.
-Skip on the balls of the feet landing softly. Don’t let your heels ever touch the ground to avoid injury.
-Just use your wrists in a circular motion and do not swing your arms and shoulders.
-Skipping sixty to seventy times per minute is a good start.Most importantly, one must stick to low impact skips.
Most importantly, stick to low impact skips. Most people while skipping tend to jump high and this can lead to fatal results as low back injuries.