The benefits of skipping

Skipping is no longer confined to the school playground. Boxers use skipping as training before a fight and it is now incorporated into many gym classes. An excellent way to keep fit, skipping can be done anywhere, anytime.

Skipping will help improve cardio-respiratory (heart and lungs) fitness, flexibility and co-ordination. As a high-impact exercise skipping is great for building bones and a good exercise to trim hips, thighs and backsides!

Burning calories skipping

Depending on your weight and exertion level you'll burn between 70-110 extra calories in a ten minute session. 10min Skipping:

Moderate, 70kcal
Vigorous, 110kcal
Skipping: Getting started

If you haven't skipped for a long time, start by practising your timing – hold both handles of the rope in one hand and rotate it in a circular movement to your side. When the rope hits the floor, jump. Keep your jumps small to keep impact on your knees and ankles to a minimum – you only need to raise your feet about an inch off the ground. Progress to jumping over the rope once you are confident your timing is correct.

Remember,skipping is a strenuous exercise so start slowly. Try skipping for 20-30seconds, marching on the spot for 30 seconds, repeat. As your fitness improves you can increase the time you skip for.

Once you have perfected the basic move, you can make your workout more interesting by trying some of the following jumps:

• Skip Jump - hop on one foot and kick the other foot to the front (or behind) the body, alternate legs
• Jog Jump - alternate your feet in a jogging movement as you jump the rope
• Hop Jump – hop on one leg for several jumps, alternate legs (start with 2 per leg and increase as you improve)
• Jack Jump – do "jumping jacks" as you jump – one jump land with your legs apart, next jump land with them together
• Aim to have a session three times a week.

Getting the right skipping rope for you

Skipping rope – of the correct length for your height. To check the length, stand on the middle of the rope and pull the handles upwards until the rope is taut. The handles should be in the middle of the chest. above chest level, it will need shortening. Most modern ropes come with instructions.

Cross-trainers or aerobic shoes are good as they provide stability and cushion under the forefoot.

source: http://www.fitnessvenues.com

Skipping - Kelebihan dan kekurangannya

Ramai yang sudah tahu skipping adalah salah satu cara senaman untuk membakar kalori. Bila kita dah mahir cara-cara melompat/skipping dengan coordination yang betul, tak mustahil kita boleh skipping dalam tempoh masa yang lama. Skipping ialah senaman yang menggunakan tenaga yang banyak dan kalori boleh terbakar melalui senaman ini selama 20 minit.

Sila baca seterusnya. (tak mampu nak translate...)

Rope skipping is generally considered as anaerobic type of exercise thus it is not a great exercise for burning fat directly, even though it does burn a great deal of energy. However rope jumping can be an ideal exercise for a great cardio workout to help develop higher fitness levels, and this will help develop a much better energy system allowing the body to burn fat more effectively when performing other less intense exercises. Effective weight loss doesn't always mean choosing exercise which burn fat directly, all exercises have their benefits and it is probably best to use various exercises when attempting to lose weight. This also helps maintain motivation levels because you'll never be doing the same exercises day in day out.

Positive and negative sides to losing weight by rope skipping.

Benefits of rope jumping to lose weight

1. simple to learn
2. low cost to buy rope
3. increases fitness
4. improved strength and endurance
5. strengthens bones
6. improves coordination and agility
7. can be fun with friends

Negative side to skipping when losing weight

1. injury potential for overweight people
2. not a great overall fat burner
3. may become boring after a few workouts

Choosing the best exercise to burn the most fat can be a hard because everyone has various fitness levels and abilities so require different needs. Weight loss may be more effective if the individual uses various forms of exercise which will boost the metabolism and help burn fat from fat cells.

source: http://www.weightlossforall.com