Losing weight requires a strong commitment to eat a healthy diet, control your caloric intake, and maintain a regular exercise routine. Skipping is a form of exercise that may help with weight loss. It is simple, easy and cost effective. Skipping is an energetic exercise that can be done at varying intensities to burn off calories and lose weight.
Benefits of Skipping
Skipping helps with weight loss, increases strength and stamina, strengthens bones and staves off osteoporosis. It increases agility, energy and fitness, oxygenation and blood circulation. The U.S. Department of Health and Human Services recommends daily physical activities for at least 30 minutes. Increasing the duration beyond 30 minutes will help with weight loss. According to Mayo Clinic.com, skipping for one hour will help a 160 lb. individual burn 730 calories. Someone weighing 200 lbs. cam burn 910 calories, and one weighing 240 lbs. can use 1,090 calories.
Getting Started
Skipping is a high impact, high intensity exercise. It should be started off slowly. Start off with short sessions, then increase the duration as your body adjusts to the effects and your agility and coordination improves. Combine skipping with other exercises such as walking and jogging to help weight loss and to enhance your overall exercise program.
Skipping Techniques
Select a reliable brand of rope that's appropriate for your height. Begin with a warmup stretching routine prior to your skipping session. Swing the rope over your head in a circular motion and jump over it as it reaches your feet. Beginners should start skipping for about five minutes, and then take a rest. Increase your duration time as you continue to build strength and stamina.
Safety Tips
Consult with your physician before starting any exercise program. A comfortable, athletic shoe with good arch support is important to give you stability, protect your feet, ankle and other joints. Use a skipping rope, strong enough and long enough to accommodate your height for you to skip safely. The skipping rope should be long enough for the ends to reach under your armpit when you stand on the middle of the rope.
References
- Mayo Clinic: Weight Loss Basics
- Exercise For Weight Loss: Calories Burned in one hour
- Weight Loss For All: Skipping rope exercises help losing weight burning fat
- Fit Day: Release Your Inner Child: Why Jump Roping Can Help You Lose Weight
- New Fitness: Jump For Your Health- Jumping Rope is a Great Aerobic Exercise
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