Skip The Fat Away (Jump Rope)
Don't just pick up the rope
Most people pick up a rope and start skipping without a routine or plan, and then get bored. Another common thing that happens is that people burn out gasping for breath and never want to see a skipping rope again. Like weight lifting, running or any other exercise you need plan out a target goal and build yourself up to it.
Get the right size skipping rope
Make sure you have a rope that is the right size for you, the handles should be no higher than just above chest level when you place one foot on the center of the rope on the ground.
Start by skipping slowly turning the rope at a steady pace. Time yourself to see how many minutes (or songs) you can skip to before you get tired. It's then a case of adding minutes or songs to your duration of time.
You can then start to up the pace and skip like a boxer, one foot per turn of the rope or double rope jumps.
Interval skipping is a great way to burn calories fast and lose fat. Once you have a good skipping rythem, skip as intensley as you can for 30-60 seconds. Take a rest a skip at a gentle pace for twice as long as you did the intense burst - so if you did 30 seconds intense skipping, skip gentley for 60 seconds. If you did 60 seconds intense skipping, skip gentley for 120 seconds. Repeat this 5-10 times depending on your goal.
Advantages of skipping
Skipping can be combined with a work out routine or just skipping for 10 minutes can burn those calories if you are pushed for time.
- You can skip almost anywhere.
- No special clothes needed, except good sport shoes.
- Works the legs, arms, shoulders chest, abs and nearly all other muscles of the body.
- Is brilliant for High Intensity Interval Training, for example skipping for 30 secs at high intensity and resting for 30 to 60 secs. This will burn fat whereas low intensity cardio will not.
- Easy to take with you wherever you go, for example to use in your lunch hour.