The benefits of skipping for your health and fitness

Perhaps surprisingly, skipping-rope exercises can be the most effective way of keeping yourself both healthy and trim. In fact, it has been estimated that skipping can burn anything up to 658 calories per hour and while you may not want to skip for a full hour, adding it to your general workout will both add variety and depth to your routine.

Burning fat

Skipping is a great way of burning off unwanted fat. Indeed, doing a simple ten-minute skipping routine will burn at least 100 calories. A good and effective routine is to try skipping normally for approximately one minute before combining the skipping with running on the spot. This should be done for a further minute. Next do a further minute, this time without the rope, of jumping jacks, before returning to the rope and jumping with one knee raised each time, alternating the knees as you go.

Then jump with your knees together from side to side as you jump over the rope before returning to normal skipping for another minute. Finish the routine by doing some more jumping jacks without the rope for around a minute before repeating the whole schedule again.

Improving balance

In addition to burning fat, rope skipping is also a great way to improve both your balance and your coordination. Of course, having the ability to jump over the rope at the right time requires timing and you will find that as your rope-skipping technique improves so will your overall sense of timing. This is why many sports performers, including boxers, wrestlers and tennis and basketball players consider rope skipping to be an essential part of their workout routines. However, improved timing, balance and coordination can also help you perform better at work whatever profession you may have.

Further advantages

Another advantage that rope jumping can have over other forms of exercise such as cycling or jogging is that it is a far lower impact activity. Therefore if you find you experience problems with knee-joint pain or sore feet caused by running on hard surfaces, skipping could be the ideal alternative. However, jumping still needs to be carried out correctly. Skipping on a wooden or, even better, a padded floor is a good strategy while wearing the correct footwear, such as cross-training shoes with added support, is also highly recommended. This way any small injuries that can occur when skipping should be entirely eliminated.

Finally, rope skipping can be the perfect way of working out simply because it is so cheap and simple. Of course, as far as equipment is concerned all you really need is the rope itself. These can be picked up in any good sports shop and generally cost little more than 10. In addition, as well as saving yourself a small fortune on a monthly gym membership a jumping rope is the ideal exercise tool for the home simply because it doesn't take up any space. There is no need to find room for that exercise bike or rowing machine as your rope can be kept tidily away in a drawer while still offering as much benefit as large and expensive machines.

This guest post has been written on behalf of Reebok.