Skipping, not just for girls!

Introduction

A skipping rope or jump rope is probably something you played with as a kid but like most adults, (except for boxers) you've probably not picked one up in a while. This a shame, because jumping rope offers a combination of benefits to bone, balance and muscles that most types of exercise can’t match, and I'll explain why I think you should incorporate a regular jump rope workout into your routine.

A jump rope has got to be one of the cheapest pieces of sports equipment out there and a variety of workouts can be performed with a single rope. Slow-paced rope jumping is a great warm-up exercise whereas rapid jumping or double-unders will leave you panting after just a minute or two. Jumping higher results in slower skipping, but it is great for muscle toning. whereas low and fast skipping is great for high intensity and endurance training.

History

The exact origins of skipping are long lost but humans have certainly been jumping rope for a long time, probably as long as we have had access to rope! Rope was used for skipping in Phoenicia, and ancient Egypt. The Greeks jumped a pole in the early days of the Western civilization, and several painters in the Golden Ages painted children playing with a rope. Rope Skipping (or Jump Rope) as we know it originated in the Netherlands, and made its way across the Atlantic in the 1600s. Check out the International Rope Skipping Federation website for a good summary of the history of jumping rope.

The Benefits

Coordination - The whole-body synchronization required to successfully jump rope is another major selling point. Most of the runners and other athletes jump rope for training and Boxers do it because of the precise timing it requires between the feet and hands helps connect the upper and lower body with the brain. It improves footwork, balance, coordination, and agility. 

Muscle Tone -  Skipping is a body weight exercise, it engages and improves the hip-flexor muscles, improves the muscle tone in the legs and lower body and also in the upper body as your shoulders and arms work the rope. You also engage your abdominal muscles to stabilize your core when skipping. So a full body workout, recruiting all the major muscle groups.

Bone Density - The act of landing after jumping does put stress on your knees, ankles and hips, but like barefoot running, jumping rope is mostly done on your toes and the balls of your feet, so is less likely to cause  knee and hip injuries. Instead this weight-bearing action helps promote healthy bone density.

Lymphatic System - Lymphatic congestion is a major factor leading to inflammation and disease. If the lymph is not flowing well, the cells are poisoned from their own waste and the lymph fluid becomes toxic, resulting in fatigue, swelling, infection, inflammation and disease. The motion of skipping benefits the lymph system by stimulating the millions of one-way valves in the system and increasing flow of Lymph. Better flow means better cell health.

High Intensity - Skipping is one of the best cardio and HIIT (High-Intensity Interval Training) workouts. I'm not into counting calories but as a measure of effectiveness (compared to other excercise options) jumping rope is known to burn around 1300 calories/hour and skipping can be done at anywhere, inside or out. 

How to do it

In case it has been too many years since you last picked up a jump rope here's some instructions for the most common jump rope exercises. I would suggest going barefoot to maximize the training effect and encourage correct  posture & muscular function.

Double Jump

The most common style of skipping exercise is double jumps ("double" as in both feet, not "double-under" which is a bit more challenging!). This technique is often practiced in high speed and burns most calories. The intensity of double-jumps can be varied according to the speed and how high you jump; whether you take your feet completely off the ground or just enough to pass the rope. 

Steps

1. Hold the rope stretched upwards and taut, with one handle in each hand at your sides, with your elbows bent and forearms parallel to the ground.
2. Keep your shoulders rotated back, chest pushed out, elbows close at your sides, abdominal muscles tight and your weight on the balls of your feet.
3. Bring the rope forward by rotating your wrists.
4. Jump with both the feet 2-3 inches off the ground to let the rope pass under your feet.
5. Repeat the motion and vary the speed according to your fitness level.
6. The next skipping exercise is even more fun and relaxing. Take a look.

Cross Jump

Cross jumps are the least intensive of the skipping styles. The style is often incorporated in high-intensity workouts when one needs a break from high-aerobic exercise. It is better to continue less-taxing cross-jumps instead of stopping altogether.

Steps

1. The posture for the cross-jump would be the same as that for the double-jump.
2. The difference between the two styles of skipping is that double-jump involves jumping with both the feet simultaneously and the cross-jump involves skipping with one foot after another.
3. Bring the rope forward by rotating your wrists. The movement comes from your wrists and forearms, and not by rotating shoulders or whole arms.
4. First, skip the rope with one foot followed by the other.
5. Repeat the motion as fast as you can without tripping over the rope or spraining your foot.
6. Now, this next rope jumping exercise is a little tougher in the sense that you must have great balance and endurance. But, with our simple explanation and steps, you will perform this exercise with ease and fun.

Single leg jump

Single-leg jumps are an advanced level of skipping style, which require good balance and put more weight on one leg. It should be attempted after one can do double-jumps and cross-jumps fairly well. To prepare yourself for single-leg jumps, you can begin with balancing exercises like standing for an extended period on a single leg or doing yoga poses like Natarajasana and Garudasana that require balance.

Steps

1. Hold the handles of the rope, one in each hand; shoulders rolled back, chest out, abs tight and the belly button sucked in.
2. Now, lift one leg bending it at the knee.
3. Start jumping the rope on the single leg that is on the floor while keeping the lifted leg in the air.
4. Do your set of repetitions and then do the other leg.
5. Single-leg jumps should be attempted slowly and with practice. Very fast jumps can result in leg injuries or falls.

In Conclusion

There you go then, one of the cheapest, most accessible forms of exercise I know of. Jumping rope is a fun, full body workout, great for muscle tone, coordination, and cardio vascular health so go get a rope!

Skipping is definitely not just for girls! If its good enough for Rocky its good enough for everyone and if you’re in decent shape and not carrying a lot of extra weight I would strongly recommend adding a short jump rope workout maybe five minutes to your usual workout routine. 

Health Warning

Be warned. Though it may look easy, it can be a tough workout, depending on how intensely you’re doing it. If you’re  overweight and haven’t been exercising don't start with skipping!