Skipping Is The New Running | sheerluxe.com
If you weren't born to run or not all that keen to run on dark cold days then consider this: the fitness savvy are turning to skipping for a cardio fix that burns calories fast. Christina DiPaolo, National Group Fitness Manager at Equinox and founder of the Jump Rope Class explains...
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Why has skipping become so popular?

It’s been a favourite of many A–listers for some time: Izabel Goulart, Kate Hudson, Adriana Lima all jump rope regularly. It is a fun, energetic and fast-paced way to condition your body, plus if you take a Jump Rope class at Equinox, you get to do it against a great playlist. It's powerful, fun and effective.

What are the benefits of skipping?

Skipping helps you to develop power in a much more explosive way; it helps improve balance, endurance, speed, coordination and footwork skills – it’s also a great workout to support boxing training. The high impact nature of jumping rope increases bone density and when you get to the stage where you can do complex rope tricks, will work on improving your cognitive function, too. 

How does it effect your body and what muscle groups does it target?

Jumping rope is great for posture, as you have to keep your shoulders up and back to successfully jump over and over again. Once you get a hang of the rhythm, you’ll start to feel it work your muscles all over, especially in your core, which you should keep engaged throughout, as well as your biceps, back muscles and calves. If you jump with a weighted rope you’ll engage more muscle groups, particularly those in the upper body (arms, shoulders, back) and core, because the added resistance generates more force that you have to control.

How is it different from other forms of cardio?

Ten minutes skipping with a 2lb weighted rope – as used in Equinox’s Jump Rope class – is the equivalent of 30 minutes on a treadmill. Since jumping rope is considered one of the best and most effective forms of cardio, I'd pair a jump rope session with strength training (weights) for a well-balanced workout. I always recommend switching up your routine weekly, incorporating a variety of training methods including boxing, running, yoga, Pilates etc. to avoid monotony and muscle imbalances. 

 

Is there a right way to skip?

  • Keep jumps low to the ground.
  • While jumping always stay light on your feet.
  • Keep knees soft and abs tight.
  • Elbows should be at a 45–degree angle and pulled into the ribs. Rotate from the wrist (unless you're working with a weighted jump rope, then you would rotate with your forearms) 
  • Most importantly, enjoy it and have fun!

Where can you get a good rope from? 

Women’s Health Weighted Skipping Rope, £10.99 is a great one. Weighted ropes burn more calories, fat and increases more muscle engagement because of the additional load. 
 

How often should you skip? 

I'd suggest implementing jump rope training 2–3 times a week and increase sessions as they get more comfortable and you get stronger. For intermediate and advanced jumpers, I'd alternate between both the normal and weighted ropes 3–5 times a week for maximum benefits and results. 

Can you recommend a great routine?

Below are the tips for a 7–minute round using a weighted 2lb rope (or any basic jump rope)

1. Jump rope: Perform a basic bounce, jumping with both feet for 1 minute
2. Body weight conditioning: Put your rope down and perform a single burpee push-up, finishing with 4 straight punches. Do this for 30 seconds.
3. Trick jump rope: Jump with both feet hip distance apart and then jump both feet back in for 2 minutes.
4. Body weight conditioning: Put your rope down and perform a single burpee push-up, finishing with 4 straight punches. Do this for 30 seconds.
5. Jump rope: Jump with both feet hip distance apart and then jump both feet back in, moving forward and back as you jump for 3 minutes.
6. Burnout: finish off with serious speed by skipping as fast as possible for 60 seconds.

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