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Heartline Magazine January - March 2005
Skip Yourself Fit
The health benefits obtained from a small amount of
cardiovascular exercise each week are well established. Moderate to low
intensity activities done as little as 30 minutes a day can bring benefits. Such
activities include walking, gardening, housework, and stair climbing.
More vigorous aerobic exercise such as running, swimming,
cycling and skipping done for a minimum of 30 minutes at least 3 times a week
are much more beneficial for improving the fitness of the heart and lungs.
Studies show that this type of exercise will help reduce the
risk of heart disease, lowering blood pressure and cholesterol levels.
So why should you chose skipping over any other form of
aerobic exercise? Skipping will, like other exercise improve your heart rate and
blood pressure, promote fat loss, improve flexibility, co-ordination and balance
and improve muscle tone particularly in the thighs, buttocks and calves.
It has also been stated that 10 minutes of skipping has the
same health benefits as a 45-minute hard run. An interesting thought for those
of us with hectic lifestyles who use the excuse that we can't find time to
exercise!
However skipping may not be suitable for everyone. As it is
a high-impact activity, avoid it if you have joint problems, established
osteoporosis, rheumatoid arthritis or advanced osteoarthritis. If you already
have heart disease or a family history of heart disease, as with all exercise
you
should check with your GP before starting any new exercise
regime.
Don't try too much too soon. Start at a work: rest ratio of
at least 1:3 and build up slowly. Avoid hard concrete surfaces. Favour a springy
wooden floor, carpeted surface or place a thin exercise mat down first (make
sure this won't slip).Warm-up before skipping.
Do 5 minutes of gentle cardiovascular exercise, walking,
marching etc. Then gently stretch all the major muscle groups you'll be using.
Remember to cool-down i.e. bring your heart rate down gently at the end of a
session. Stretch again following your skipping session
Adapted from an article by Melanie Claire Betts - The
British Rope Skipping Association
Skipping can have a number of health
benefits:
• Improved cardio vascular fitness
• Increased muscular strength
• Better endurance
• Improved body conditioning
• Greater Flexibility
• Stronger bones
Skipping can also improve skills:
• Improved coordination
• Better timing and rhythm
• Improved balance
• Improved agility
Skipping may also bring additional
benefits including:
• Increase in social skills through meeting others
• Opportunities to travel
• Increase in self-esteem through easy to learn skill
• Fun and educational
• Opportunities to be creative
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