suefoster.info contains affiliate links. If you click one of these links I may earn a small commission at no extra cost to you, thank you! Please see my Disclosure Policy for further information.
We all remember skipping as children and shouldn’t give it up just because we are adults. Skipping delivers a great workout even if you’re short on time or on the road. Learn how to get fit fast skipping and stay safe using a jumping rope.
Perks of Jumping Rope
This piece of workout equipment is cheap, portable and compact. It’ll fit in your bag and is ideal for anyone who wants to get fit and not purchase large equipment. You’ll probably spend less than £20.
Is Skipping Good for Getting Fit?
In one session, you can target your upper and lower body. You’ll also improve your cardiovascular fitness. Skipping rope strengthens many muscle groups in your legs, hands, and wrists, which can improve your performance in other sports and help to protect you from injuries.
Skipping increases your coordination, enhances your fine motor skills and hand-eye coordination. You’ll soon be able to do any physical activity better, and practising this kind of mental concentration also wards off boredom.
Skipping for Weight Loss
Did you know that a typical adult can burn 750 calories or more per hour during moderately paced skipping? That’s more than almost any other activity, including jogging or bicycling so it’s idea to help with weight loss.
As a precaution, see your doctor before starting this high-intensity activity, especially if you’re over 45 or have been inactive for a while. Skipping rope may also need to be avoided in the early stages of injury until your joints are strong enough to handle the impact.
Monitor Your Heart Rate
By understanding your target heart rate, you can burn fat more efficiently and avoid injuries. Your maximum heart rate is calculated by subtracting your age from 220. Aim to stay at about 75 to 85 per cent of that figure for the most challenging phase of your workout.
Choose the Correct Rope for You
Look for a rope that’s long enough to nearly reach your armpits when you stand in the middle of it. Many beginners find beaded ropes easier to control but plastic, leather and nylon are also good options.
If space is limited or you’d prefer to exercise indoors, then a ropeless skipping rope solves the problem of hitting light fittings. We have a set at home (pictured below) and they are brilliant!
Skipping Rope with Counter, battery and carry bag included.
Wear the Right Shoes
Get trainers that absorb shock. Aerobic or cross-training shoes with generous cushioning are ideal.
Stick to Safe Surfaces
Rubber mats and wood are better for absorbing impact than concrete or asphalt. Be cautious about skipping rope on carpets because your shoe could stick and cause an ankle injury. If you do, make sure it has a low pile.
Important Techniques for Your Jump Rope Workout
Start off slowly, lots of people feel awkward at first. Try rehearsing the movements without a rope or focusing on your arms and feet separately until you’re ready to put it all together.
The proper form protects your joints by lowering the impact level. Keep the rope close to your feet as you lift yourself only about one to two inches off the floor. Allow just the balls of your feet to make contact with the floor. Elbows are kept close to your sides as you turn the rope with your wrists and forearms.
Engage in interval training by alternating between periods of intense jumping and gentler movements. Increase the intensity gradually as your capacity builds up. When you feel fatigued, try swinging the rope at your side while you keep your feet on the floor or march in place.
Include a few minutes before and after every session to warm up and cool down in order to condition your heart and avoid dizziness. Finish up with static stretches to augment your flexibility.
Jumping rope is a very effective exercise that works out your whole body. Check with your doctor if you have any concerns, and be sure to master proper form so you can protect your joints and heart while you burn away calories.