Skip It! :: Fitness :: Cardio Exercise

Skip It!
by author Cynthia Dusseault

You don’t have to join a gym or invest in sophisticated exercise equipment to stay fit. You don’t even have to worry about staying fit while you’re travelling. A skipping rope–a relic from childhood–is an inexpensive, highly portable way you can get an intense total-body workout.

Skipping is a great way to boost your cardiovascular fitness level and improve circulation. It’s a real calorie burner; in just 15 minutes you can burn more calories than jogging for the same length of time. Add some moves or speed up a little and you’ll burn even more. Skipping strengthens your muscles and bones, improves your coordination and rhythm and increases your flexibility. It requires more muscle power than you might imagine, particularly in your calves, buttocks, arms and shoulders, especially when you move past basic skipping into complicated techniques.

The first thing you’ll need for skipping is a rope. You can buy one for as little as $5 in the sports section of a department store. It doesn’t matter whether the rope is natural fibre, plastic or beaded. What matters is that it can turn inside the handles and that you can adjust the length. For the right length, stand (wearing your skipping shoes) with both feet on the centre of the rope and pull the handles up alongside your body. They should just reach your armpits.

Next, you need proper footwear, the most important feature being a cushioned sole. Athletic shoes designed for aerobics or crosstraining are good choices. Jogging shoes are designed to tilt your toes downward and tennis shoes have little support. Neither of these is recommended for skipping.

Now you need a surface to skip on. The ideal surface should give a little, like grass, wood or even a thin carpet.

Concentrate on perfecting the basic skipping form before you attempt new moves or tricks. Hold the rope handles comfortably in your hands (don’t squeeze!) and bend your elbows, keeping your arms close to your body. Using your wrists, twirl the rope. Your arms shouldn’t move. Jump just enough to clear the rope, which should only touch (not wallop) the floor, making a soft little "tat" sound. Jump and land on the balls of your feet, letting your heels just touch the floor. Don’t lock your knees but don’t bend them either. If you keep them "soft," they will absorb very little impact. Your calves should absorb the impact. This is what makes skipping easier on your knees than jogging.

Get with the Program

If you’ve never skipped before, start by jumping without your rope. Then, grasp both handles in one hand and swing the rope on the side of your body, jumping when the rope hits the floor. When you think you’ve got the rhythm right, try the basic skip. Don’t worry if you get tangled up at first. Your timing will improve. Then try some of the fancier moves like "doubles," "the crossover," "the skier" and "the squat." They’ll make your routine more fun and you’ll be working more muscle groups. Experiment with music–any music that you like–and try changing your rhythm, speed and moves to match it. If skipping is going to be your main fitness routine, work up to three or more 20-minute sessions per week.

No, you don’t have to skip steadily for 20 minutes. Alternate skipping (until you’re tired) with low impact moves like walking or doing some dance steps. Start with five-minute sessions. After a week or two bump it up to 10 minutes, then 15, then 20. If you’ve already got a fitness routine, just add skipping to it. Alternate skipping with weight lifting or skip for five minutes (or more) before or after stretching. And of course take your rope with you when you travel. There’s no excuse for missing a workout!

Playground Rules

If you’re working out with at least two other people, get everyone involved with a little double-dutch. The turners get a great arm workout while the jumper gets a full-body workout. Ideas for tricks are endless, from your favourite dance steps to push-ups and flips. You can even time yourself: count the steps and see who can go the fastest. Push each other to learn new tricks.

Cynthia Dusseault is an Edmonton-based freelance writer who specializes in topics relating to health and fitness.

Source: alive #224, June 2001

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