01 November, 2008

cardio at home

Skipping is great exercise. It strengthens the heart, helps you sweat out and loose weight and tones you. But it is also a very high impact move. It has propulsion, where one or both feet are not in contact with the floor and this places impact on the heels, knees, spine and other muscular structures.

Once you learn how to jump rope properly with good coordination it will be possible to continue rope skipping for longer periods. Because rope jumping is a fairly energetic exercise lots of calories can be burned during a twenty minute session of skipping.

Rope skipping is generally considered as anaerobic type of exercise thus it is not a great exercise for burning fat directly, even though it does burn a great deal of energy. However rope jumping can be an ideal exercise for a great cardio workout to help develop higher fitness levels, and this will help develop a much better energy system allowing the body to burn fat more effectively when performing other less intense exercises. Effective weight loss doesn't always mean choosing exercise which burn fat directly, all exercises have their benefits and it is probably best to use various exercises when attempting to lose weight. This also helps maintain motivation levels because you'll never be doing the same exercises day in day out.

Positive and negative sides to losing weight by rope skipping.

Benefits of rope jumping to lose weight...
simple to learn
low cost to buy rope
increases fitness
improved strength and endurance
strengthens bones
improves coordination and agility
can be fun with friends

Negative side to skipping when losing weight....
injury potential for overweight people
not a great overall fat burner
may become boring after a few workouts

My studio has special sports wooden sprung floor, which helps me to absorb the shock. It is a good idea to skip on a cushioned, firm surface.

Skipping to music, combining different foot combination and also adding circuit exercises will prevent you becoming bored.

When skipping aim to keep your elbows tucked into your sides, with the rope turning around smoothly in your wrists. A common mistake is to lean forward, or skip too slowly. Both of these result in the rope being court by your feet.

Keep your back straight, and for beginners jump two footed only a few inches from the floor.

Alternating feet when jumping is easy to learn, aim to jump a few times on one foot, then try the other foot. Soon you will be able to go from one to the other without catching the rope.

Whilst skipping, the rope should ideally be tight, and if jumping at speed, aim to have small jumps, with the rope close to your head.

It is important that you stretch your muscles specially of lower limbs after skipping.


  1. i just started skipping with my dog rope.. good old day memories brought back thru this post

  2. Good Chriz. Keep it up. I am glad you are working out.

  3. There are so many different ways to jump rope, I think it's a great exercise...

  4. @ agnes. Yes and for people who want to avoid impact, I even suggest jumping on a trampoline or a rebounder.

  5. omg I hate the skipping rope! :):)


  6. Kiranji, you have a lovely blog! very informative!!

    I would like to know how to perform Padmasana....I tried it many times..failed...my knees/ankles are very stiff!


  7. sure would soon do a post on padmasana soon for you abhijit.

  8. Kiranji, thanks for willing to help me:-) But see that you describe a VERY EASY and sure shot way to perform Padmasana. :-)

  9. Following your blog, great advice ;) See you soon hopefuly