The Effectiveness Of Skipping
February 17, 2009
For your better life and excellent body development, exercise is the key element, be it the aerobics, swimming, cycling or rowing. When the thought of exercise comes to us, we often think about the muscular movement that helps to improve blood circulation as well as to strengthen our skeleton and heart.
The circulation system of the heart is known as the cardiovascular system. The activity that helps this cardiovascular system is jumping with a skipping rope, which is an intense aerobic activity with good effects.
The benefits of Skipping:
Skipping is effective to tone both the upper and lower body muscles. One research shows that 10-minutes jumping rope is equal to 30-minutes running at 5.7 mph. Moreover, it is also being considered to be an adequate calorie burner; around 12 calories per minute in a person with 150-lb with 120 jumps per minute.
Rope jumping offers benefits, such as body coordination and speed which are needed for improved performance in other sports. If you need to burn your fat, consider this good idea of performing jump-rope workout as a first thing in the morning before your breakfast. Plus, also consider good warm-ups as well as cool downs with enough time.
Know the importance of warming up for a few minutes before going for regular stretches with the group. A special attention is needed for your arms, calves, hamstrings, shoulders and neck. The minimum stretches could be listed as head swings, arm stretches across the chest behind the back and up till the ceiling, trunk twisters, groin stretch, calf stretch, and anterior tibialis stretch.
A proper form with at least 10-second stretch on each side is necessary. To turn the rope only with the help of the wrists is better than involving the whole arms. Jumping only to clear the rope with needed height is good. To land on the balls of the feet is good with heels down for shock absorption, and then to rebound for the next jump.
One-minute jumping with one-minute resting is good for starting with 60 to 70 turns per minute. Initially start with 10 minutes leading to 30 minutes. For absorbing the impact, wearing good running shoes is recommended. This not only improves your cardiovascular system but also overall health of the body.
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