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Skipping to get fit ... quick
By Dr. Adrian Lorde
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Most persons complain that they have
little time to exercise or to eat properly. Skipping,
formerly practised by boxers and children in primary
schools, is one way to obtaining adequate exercise and
gaining tremendous benefits in a short time period.
Ten minutes of skipping has the same
health benefit as a 45-minute hard run. Skipping burns more
calories than jogging and playing football or netball. It is
portable and convenient as it can be done anywhere and be
performed at all levels. Beginners should mix shorter bouts
of skipping with longer periods of lower-impact intensity
exercise such as marching in place, step-ups, or
strengthening exercises such as sit-ups, push-ups or use of
light weights.
Skipping is an excellent form of
cardiovascular exercise that requires little equipment. To
achieve cardiovascular benefits from skipping you must skip
for at least 10 minutes, 3 times per week. Or you can still
achieve improvements in your physical fitness level by doing
as little as 5 minutes per day, 5 times per week, at a
minimum of 120 revolutions per minute.
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Impromptu skipping "competition" at the Healthy
Lifestyles Seminar
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Do not try too much too soon. Frequent rest breaks after
short skipping periods may first be necessary.
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Almost everyone can skip but it is a high
impact activity that should be avoided 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 you should check with your
physician before as with starting any new exercise programme.
Skipping will 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. And skipping is also particularly beneficial in
maintaining and improving bone density, which will help to
reduce the risk of osteoporosis in later life. As it improves
balance and co-ordination it can help reduce the risk of falls
in the elderly.
Some precautions should be taken when
skipping. Avoid concrete and tile surfaces. Use the correct
surfaces such as wood and carpet, to avoid shin splints, sore
calves, knees, feet and even injury to the back and hip. You
should jump only 1 inch off the surface, just enough to clear
the rope, and land lightly on the balls of the feet. Check to
endure that the roof of the room, if indoors, is adequate as
well.
Remember to always warm up before by
stretching exercises, getting on the treadmill, jogging,
running, or marching on the spot. A cool down period afterwards
is necessary. Wear proper shoes such as cross trainers, dress
adequately, drink your fluids, and make sure no objects or
persons are near around.
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