Remember those neon-hued ropes we used to play with, rather hop around with back in our childhood days? That was a time when we could eat an entire heap of pancakes, a whole pizza or a cheesy burger and not put on even an inch of fat. All that bouncing around always ensured that we were burning those extra calories.There are many ways you can use a skipping rope, either on your own or with a bunch of your friends, to exercise. The most essential way is when a solitary member uses it to hop. Then there’s ‘long rope’, which includes at least three members, two of whom turn the rope while one or more people bounce with it. The most troublesome variant, frequently called Double Dutch, additionally includes three or more members, and utilises two ropes turned as a part of inverse headings. Back in the days, rhymes were frequently chanted during this activity.
It may be just a rope, but the fact is, how you use this basic tool can help a great deal in keeping you fit. Fitness experts often suggest including skipping in one’s daily fitness regime, and of course teaming it up with other exercises. There are many individuals who lean towards skipping than running. If you look at it, it’s simple, easy and a whole lot of fun, plus you get to burn a lot of calories while you are at it. According to Shakti Kumar Yadav, Head Trainer at Gold's Gym, Delhi, “10 minutes of skipping burns more calories than 45 minutes of running.”
Dr. Amal Ghosh, Clinical Tutor (Rtd) of N.R.S. Hospital in Kolkata says, “skipping is one of the best and most effortless approach to shed that additional fat in your body. It also helps in improving your heart rate.”
Skip Your Way to Good Health
If talks of skipping has got you reminiscing your childhood, you should perhaps get back to it and include it as part of your daily routine. All you need to do is to get hold of a skipping rope and spare about 15 minutes of your time every day. If you need some more convincing, here are some of the incredible benefits of skipping :
1. Improves Heart Rate
Skipping is one of the best form of cardio exercises, which contributes to a healthy heart. Your cardiovascular framework includes your heart, along with the arteries and veins that help circulate blood and oxygen between the heart and the other organs of the body. By enhancing the capacity of this framework, your heart will perform more efficiently. You will also find yourself suffering less from shortness of breath amid various activities, as it will help you build your stamina.
2. Tones Muscles in Lower and Upper Body
The skipping rope is a great approach to tone the muscle in your legs and lower body. After the first day, you may encounter some soreness in your legs. This is because those muscles have been inactive for a long time. Give them a couple of days to recuperate, and it will soon result in stronger and more conditioned muscles, as you continue your regime.
3. Best Tool for Weight Loss
Skipping is a great tool to achieve weight loss. Bouncing rope for 30 minutes can burn roughly 300 calories, and hence, so as to lose one pound for each week, you should skip for 30 minutes consistently and cut out 400 calories from your eating regimen. While this may appear to be difficult at the start, it will set the motion for weight reduction in the most beneficial way. Sana Vidyalankar, founder of Soul-to-Sole Academy says, “Skipping is an extraordinary and simple approach to lose those additional calories. It is safer than jogging or running as you arrive on your toes while doing it, without affecting your knees severely."
4. Helps Improve the Skin
For a beautiful skin, one of the secrets is to exercise. Not all of us may find the time to head to the gym amidst our busy schedule, but that definitely shouldn’t be the reason to not sweat it out. Skipping is the most convenient way to ensure that you workout, even if it is for 15 minutes daily. Exercise increases blood circulation in the body, providing nutrients to the skin and flushing out toxins. Ever noticed the glow on your face post a workout?
5. Keeps a Check on Osteoporosis by Improving Bone Density
According to Dr. Gargi Sharma from Aayna Clinics, Delhi, Osteoporosis is a condition of fragile bones with an increased susceptibility to fracture. Bone mass decreases after the age of 35, and bone loss occurs more rapidly in women after menopause. Jumping rope stimulates the bone the best in the femoral neck and helps strengthen it.
NOTE: Individuals who are already suffering from osteoporosis should avoid skipping as it could worsen their condition.
6. Helps Attain Balance, Coordination and Agility
There are so many martial artists, athletes, boxers and tennis players who incorporate rope jumping into their training. Even famous celebrities like Justin Beiber, Kevin Hart, Padma Lakshmi and Kate Hudson are all fans of skipping and include it in their daily routine. Gaurav Sharma, Fitness Manager at Sports Fit says, “Skipping is best to improve functional movements like footwork, balance and agility.”
7. Skipping is a Full Body Workout
Anshul Jaibharat, a Delhi-based nutritionist says, "Skipping is a full body workout as you are practically utilising all parts of your body. Your lower body is persistently bouncing, your arms and shoulders are constantly in motion, and your abdominal area is involved too." She additionally says that skipping helps in maintaining your body posture, keeping a check on slumped shoulders.
While skipping, try to bring in some variations, such as running while skipping, skipping on one leg, jumping extra high, passing the rope under your feet twice before you land, or folding your arms as you skip. These varieties can be challenging, but they will give you a fun objective.
NOTE: According to Dr. Anshul Jiabharat, Delhi-based Nutritionist, “Skipping is a great work-out but one needs to be really careful, especially in terms of footwear and surface. One should do it on a soft surface to avoid any kind of injuries. Also people who are already suffering from knee problems should avoid skipping. And for those who weigh more than 100 kilos, they should do small sets of skipping instead of long ones to avoid any kind of health problems.”
Skipping is one of the most inexpensive forms of exercise as you can purchase a skipping rope for under Rs.100. You can also carry it anywhere and everywhere. So go to the store, buy yourself a skipping rope and get jumping!
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