Skipping ( aka jump rope) is one of the best cardio
and HIIT (High-Intensity Interval Training) workout
and it offers a host of health benefits including
improved heart health, blood pressure, muscle tone,
coordination, balance and flexibility. One can
achieve a “burn rate” of up to 700 calories per hour
of vigorous skipping, ten minutes of jumping rope is
roughly the equivalent of running an eight-minute
mile. Skipping for 15–20 minutes is enough to burn
off the calories from a candy bar.
Studies show that skipping, unlike running puts
lesser pressure and is less shocking for the joints.
It’s unlikely to lead to knee damage since the
impact of each jump or step is absorbed by the
balls of both feet rather than the heels . kipping
exercises than running. It is a low impact exercise
than running and therefore a better option.
All the equipment that the skipping exercise
requires is a jumping rope, which can fit into your
purse or handbags and is travel-friendly. So, you
won’t have to miss your workout, all you need is a
rope and an open area to burn calories.
Some of these benefits of skipping include the
following
1. Jumping rope is known to burn around 1300
calories/hour. Therefore, it can basically be called
an effective fat-burner. Skipping for 20 minutes
suffices for the daily cardio for those who want to
lose weight.
The amount of calories you burn while skipping
depends on your weight. If you are jumping rope,
the skipping action burns around 563 calories an
hour jumping rope slowly, and 849 calories
jumping at a fast rate for a person weighing 155
pounds. Skipping will burn less than this, as you
are not engaging your arms and shoulders, but it
is still an effective and fun way to burn calories.
It burns more calories in comparison to running.
At the same time it does not require you to go
outdoors. It can be done anywhere. It’s one of
the most inexpensive exercise forms as you can
buy a skipping rope for less than Rs 100.
3. Skipping helps in muscle toning as it is basically
a bodyweight exercise. It improves footwork,
balance, coordination, and agility. Most of the
runners and other athletes jump rope for training. It
is one of the best exercises for endurance training
and conditioning.
4. Skipping gives a full-body workout. It is
especially great for toning and developing thighs,
shins and calf muscles. Simultaneously, it also
works on abs and arms. It engages and improves
the hip-flexor muscles which provide movement,
strength, and stability to the hip joint and the bones
of the hip and thigh.
5. Skipping, unlike running puts lesser pressure and
is less shocking for the joints. It’s unlikely to lead to
knee damage since the impact of each jump or step
is absorbed by the balls of both feet rather than the
heels. kipping exercises than running. It is a low
impact exercise than running and therefore a better
option.
6. It improves cardiovascular health as it improves
the heart beat rate. It is beneficial for blood
pressure patients. Skipping is a high intensity
cardiovascular workout that will really get your
heart pumping. A good workout should have you
working at 85 percent of your maximum heart rate.
This is calculated as 220 minus your age. A 30-
year-old will have a maximum rate of 190 and a 60-
year-old will have a maximum rate of 160. Multiply
this by .85 for an intense workout or by 0.70 for a
less intense workout.
7. It is also known to help in improving bone
density.
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