Want to exercise on Holiday?... Pack a skipping rope... 8 Reasons to get skipping!

Well "What do you take on Holiday to have a workout"? Apart from a book, my husband and plenty of sun screen? I take trainers, resistance bands and .... a skipping rope. Stop laughing....! When is the last time that you skipped? That long ago?!! Skipping has some major benefits.... but let's get things straight.

Skipping is not just for boxers, or little boys and girls, It is for everyone, it has real benefits and is great fun! ....I can tell you are still not convinced?

Well, believe it or not the simple act of skipping can do more for you overall than the same time spent jogging. It is easy to do anywhere, can be easily brought along on a trip, to work, school, gym or wherever. Making it the perfect thing to take away on holiday (don't forget your resistance bands).... I will write a whole article on Resistance band, workouts, activation, pre-hab and stretching...watch this space!

You can complete a wide range of exercises, anywhere with resistance bands

To start skipping, go to your nearest/favourite sports shop or just search for skipping rope on the internet and buy one (or maybe borrow one)?... You probably don’t want to get a lightweight rope from the toy department for a workout, but if that’s all you’ve got, it will work!

Plastic ropes or weighted ropes are usually used/available in gyms and they are a little easier to use for speed skipping, much easier than an actual rope.. they are not expensive, you won't need to spend more than £10. Once you have your rope, make sure it fits you comfortably. Most ropes range from 8 to 10 feet long when you get one. So cut it to adjust it (or by an adjustable one) – but once you cut it you can’t make it longer, so take your time to get it right!. Stand on the middle of the rope and hold the handles comfortably at waist height, that where you need to be, then adjust accordingly.

Then you are ready to skip,...Pick a nice, flat surface to jump on like a gym mat or concrete floor. Something that gives a bit will be more comfortable but you can skip anywhere. As you get better at it there are lots of variations to add but enjoy skipping, I do....!

The benefits of skipping are many. Here are a few you might not have known about:

1. Improved Coordination

Olympic Weightlifting is a skill that requires some genetics to be successful, it is a skill that is learnt and needs time to master (this is my daughter lifting more than her body weight in the "Snatch")

Skipping actually improves your coordination by making you focus on your feet. Whether or not you’re paying attention to them, your brain is aware of what your feet are doing, linking hands, eyes, feet, balance, spacial awareness....This process, completed over and over again, makes you “lighter” on your feet, you stop thinking about how to skip eventually. Making the process "autonomic" your coordination improves and that helps us in lots of areas in life.

Just like practising perfect form in everything you do (you will hear me with clients, correcting and teaching this). In a complex movement like the Olympic Weightlifting ("Snatch"), it initially takes concentrated effort to get your body to move, in the correct order at a sub second time intervals to master the movement.... it is tiring on your CNS (Central Nervous System) but as your brain and muscles learn these stages, it get "stored" so that you don't have to think about it anymore so you improve as you can then concentrate on other aspects, like force production and speed. (Think about brushing your teeth), you don't think about that do you? But now think of you as a small child, you had to be shown, had to learn, concentrating on how to hold the toothbrush, how to move it etc..... As you master the skills you can then focus on effort or other things (what has to be done today etc) whilst still maintaining form, you forget you are brushing your teeth, your amazing body takes over.... Skipping is perfect for getting these pathways firing.... read more here:

https://believeperform.com/performance/skill-acquisition-in-sport-the-journey-to-expertise/

2. Decreases Foot and Ankle Injuries

Skipping Strengthens the Muscles, Ligaments and Tendons in your Ankle but also knees and hips

Many athletes in sports that requires you to run, stop, turn/change direction quickly, (think most sports really) often suffer foot and ankle injuries from those actions. Skipping not only improves your foot coordination but also increases your strength in the muscles surrounding your ankle joint and in your foot, this decreases the chance of injury to those areas. It also teaches us to stay on the balls of our feet, as opposed to being flat footed or on our heels. And since you are on your toes the entire time when we skip, you will find that staying on your toes when taking part in any activity will become easier and second nature.

3. Burns Major Calories

Compared to jogging, skipping actually burns more calories. This aerobic exercise can achieve a “burn rate” of up to 1300 calories per hour of vigorous activity, (not a beginner starting out though!) but most sources agree a Calorie burn rate of around 10-15 Calories/Minute is achieved whilst skipping, with about 0.1 calories consumed per jump! (so 10 minutes skipping will torch around 100-150 calories)...not bad eh?

4. Completely Portable and Fun

Your rope can go anywhere with you. Take it to work, take it on holiday. Use it to warm up before exercise or sport, or cool down after. Learn to do tricks and "double dutch"...(remember that song??), skip with your children or have competitions between you and your family — how long you can skip without stopping, how low you can jump, how high, double under (twice round with one jump)— all kinds of tricks can be done with your rope. Do it to your favourite tunes, it is a proper workout, with real benefits and not a fad class....

5. Improves Bone Density

Simply repetitive jumping stimulates your bones to be stronger

Many researchers have studied exercises that improve the mineral density on bones. It is proven that the best exercise to improve bone density is simply jumping up and down. That's skipping! There are numerous studies on the effect of impact on bone density, remember although Jumping is great for you, only skip if your bones are strong enough to begin with, If you have any history of fractures or a family history of osteoporosis, check with your Doctor before jumping/skipping though). If in doubt check!

6. Improves Cardiovascular Health

Skipping is great for improving Cardiovascular Health

Skipping is highly recommended for aerobic conditioning. In order to increase your heart and lung health you must do it three to five times per week for 12 to 20 minutes at a time, but build up to that.... simply adding skipping into your routine as a replacement for other Cardio or to add more to your programme, will spice up what may have become boring routines to something different, a change is always good mental stimulus.... skipping is great fun!

7. Makes You Smarter

Creating new neural pathways improves so many areas

Believe it or not, skipping can make you smarter. A study indicated that jumping aids in the development of the left and right hemispheres of your brain, which further enhances spacial awareness, improves your reading skills, increases your memory and makes you more mentally alert. Jumping on the balls of your feet requires your body and mind to make neural muscular adjustments to imbalances created from continuous jumping. As a result jumping improves dynamic balance and coordination, reflexes, bone density and muscular endurance. What's not to like?

8. Improves Your Ability to Stay Calm

Because you are actually working your brain and your body at the same time, boxers in the ring who incorporate skipping actually are more calm overall than those who don’t. The "Jump Rope Institute" attributes this to the biomechanical perspective. “As one dissects this exercise further and views it from a biomechanical perspective, it represents a composite movement combining a circular motion with an angular momentum. Your improved ability to skip and be synchronous with your body, mind and the rope, can actually help you be more calm in other situations". (Go on Pat your head and circle your stomach).... get those connections firing, make your body and brain work in harmony....

Are you convinced? I do hope so!

I love skipping (can you guess)? If these 8 benefits aren't enough, just try it....Grab a skipping rope, get hopping like a rabbit, you will be amazed by the different ways your body and mind will benefit. If nothing else....it is GREAT FUN!

I hope you like this, tell me your thoughts.... I look forward to seeing more people skipping soon. If you want to discuss this or any other matter..... are considering 1 : 1 Personal Training or perhaps would like to get support and "Train with a Friend" then contact me.

Remember before any exercise, if you are not sure if you can or should start, first, speak with your GP.

Contact me by e-mail: dannidobsonpt@outlook.com

Call/Text 07811 888394

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Danni X