Skip Yourself Fit!

Need a quick workout option? Skip yourself fit! Research studies show that 10 minutes of jump rope is more effective for the heart increasing cardiovascular conditioning and burning more calories then a 30-minute jog.  Illinois University’s Physical Fitness Research Center also found those who jump rope for exercise are more agile and flexible.

Jumping rope has numerous health benefits and can be a lifelong activity. Including this exercise in your training regimen will improve your heart rate and blood pressure, promote fat loss, and improve flexibility, coordination and balance. Skipping rope will also help to improve muscle tone particularly in the thighs, buttocks, and calves. Since skipping rope is a high impact exercise it is also beneficial in maintaining and improving bone density which can help reduce the risk of osteoporosis.

Liza’s Quick Tips:

Proper shoes: wear well-cushioned athletic shoes, cross-trainers are the best option to avoid ankle injuries.

Jumping surface: choose a surface that is firm but somewhat cushioned. A low pile carpet, firm rubber covered flooring or firm non-slip mats are good options; avoid bare concrete or tile flooring.

Jump rope length: to ensure proper length, step on rope with both feet; handles should be armpit height.

Warm-up: before jumping rope, march in place or jog in place for 5 minutes to warm-up.

Jump height: to avoid unnecessary impact on joints, your jump height should be less than 2 inches of the floor and keep it on your toes.

Form: keep your elbows in close to your body, shoulders should stay relaxed, twirl the rope with your wrists.

Ease into it: like any form of exercise, jumping rope should be started in moderation. Start at 30-second rounds and work yourself up to 1-minute, then 2-minute rounds, etc.

Cool down: after your jump rope session, cool down by walking or marching in place bringing your heart rate down slowly. End each session with lower body stretches.

Jumping rope is a great workout that requires little space, time or equipment!