This fun exercise can be done in different variations, including with other people and multiple ropes with specialized games accompanying the actions to up the fun factor. The movement may seem simple, but it does require a bit of coordination and engages multiple muscle systems and is very effective at raising the heart rate, leading to surprising health benefits from what might look like a basic exercise.
Most impressive benefits of skipping include improving balance, aiding weight loss efforts, protecting heart health, and increasing cognitive activity. In the process of learning how to skip you learn how to master timing and coordination in order to jump over the rope, especially more than 5 times in a row which requires focus and concentration, making this not only a physical exercise but a mental one as well, it’s a double win physical activity. Adding a game and/or actions to perform while skipping ups the ante.
Skipping is exceptional in terms of calorie burning, it can be valuable for those trying to lose weight or get in shape by speeding up the process and adding some entertainment to it. This easy to perform exercise can be done pretty much anywhere and is portable, the rope can be substituted with many items, I can remember making one out of elastic bands knotted together, a robe belt, and once even a vine. Skipping can be done at fast and intense pace for the advance crossing over arms, to slower and more moderate rates. The repetitive impact of skipping will induce the body to increase bone density in certain parts of the body helping to protect against osteoporosis with age. It is suggested to do skipping in moderation, as with any exercise.
Calories burned will depend on the individual and how quickly the rope is rotated/swung around affecting how fast you jump for intensity of the workout, so it is difficult to give exact calorie burning counts. Fair estimate could be using an average count of 10-16 calories per minute, extended to a long workout of a ten minute session it is possible to burn 160 calories or more, which is the equivalent of running a mile. 30 minutes of this fun physical activity can burn 500 calories or more. Additional exertion and speed will ensure more calories burnt, even without adding extra exertion or speed generally speaking skipping is extremely good for burning calories.
According to the British Rope Skipping Association just 10 minutes of skipping can produce the same benefits as a 45 minute run, as it is a full body workout that engages the abdominals to stabilise the body, shoulders and arms for turning the rope, and legs for jumping.
There are a few tips to follow such as wearing the proper shoes which will absorb repetitive impacts and be comfortable and supportive. Going outside or doing this exercise in a room with a high ceiling is recommended, especially as a beginner as the rope will be swinging higher above your head. Standing the middle of the rope, handles should reach the middle of armpits, and don’t jump too high as it will exhaust you faster and increase risk of injury.
Skipping has a few potential disadvantages such as repetitive impact damage, a slow learning curve and diminishing returns. Jumping up and down continuously means a lot of impact on knees, shins, toes, and ankles; overdoing it will definitely be felt in muscle soreness. Skipping is not the most intuitive exercise some struggle to master the required timing and coordination; take it slow and don’t get frustrated as there is a learning curve which is worth the process to learn. A strong skipping routine in the beginning can show results fairly quickly, as the body adapts to the strain of the exercise increasing intensity and/or duration of the exercise is recommended to continue getting the desired measurable results.
Skipping can provided a change from boring routines that is fun, and if you can find a partner or two to participate with you it can be even more fun. Multiple people means that you can do double dutch, or other challenging games. Studies show that having fun while you exercise increases likelihood of continued participation and even increased beneficial results in both body and mind. Skipping isn’t just for kids anymore, adults can have fun too.
