Skipping! I’ve had an urge to get back into skipping, because it’s such a great exercise and I love to do other exercises as well as yoga and Pilates. Having talked about skipping with a couple of people in classes it seems that some of you are also up for some skipping. The idea is to make it short enough that it is manageable for everyone, and you can always pick it up again whenever you fancy.
So here it is the 10 day skipping challenge! #10dayskippingchallenge
In short: Because its quick and gives you a great work out.
I’ve always enjoyed a little bit of skipping and every now and then I go through a skipping phase. I’m not a runner and I’ve been advised by a physio not to run due to knee and hip issues, however for me, this is the next best thing, and is just as effective without wearing out the joints*. In fact some studies suggest the benefits are greater than running!
I’m ready to get stuck into the next phase of skipping so why not join me for this #10dayskippingchallenge
What do you need?
- 1 x skipping rope
- Comfortable clothes
- Suitable shoes, ideally trainers to support the feet.
- A clear space to skip.
- If needed, a good sports bra!
- Skip once a day for 10 days. You can choose your time frame, 1 minute, 5 minutes or 15 minutes.
- If this is the first time you’re trying skipping you may wish to start with 30 second or 1 minute intervals and build up to 5 minutes over the 10 days.
- Already a seasoned skipper? Then why not tag us with your favourite moves or tricks?
- This is your challenge so feel free to mix it up to what works for you.Tag a friend whom you’d like to get involved.
- Let’s get skipping!
Benefits, are you ready for the long list!
- Improves cardiovascular fitness – making the body more efficient at delivering oxygen and nutrients to where they’re needed
- Increase energy – a great way to wake up in the morning or get through that 3pm slump.
- Improves muscle tone – great for the legs, arms and core.
- Improves balance – Skipping strengthens the muscles and ligaments of the feet and legs and this in turn helps to main the keys areas that maintain our balance.
- Reduces blood pressure
- Burns calories – the average person will burn up to 200 calories in 15 minutes.
- Improves bone density
- Improves endurance
- Improves agility
- Improves co-ordination
- Suitable for anyone wanting to achieve the above benefits.
- Always consult your doctor if you have any pre-existing conditions or have any concerns starting new exercises.
- If you have any foot or knee issues then you may find this hard on those areas.
- Always know when to stop. Listen to your body.
- Pelvic floor weakness – skipping will put pressure on your pelvic floor so start slowly and gently and build up over time. This will help pelvic floor over time, but it’s important to maintain control, to avoid irreversible damage. In addition to the skipping make sure you aim to practice pelvic floor exercises for 5 minutes, 3 times a day, you’ll start to notice an improvement in 6-20 weeks.
Research and further reading
- The British Rope Skipping Association https://www.brsa.org.uk/skipping-rope-as-sports-training/ Accessed 28th Jan 2020
- Boxing training, theory & technique https://expertboxing.com/boxing-jump-rope-training-guide Accessed 28th Jan 2020
- https://www.nhs.uk/live-well/exercise/free-fitness-ideas/ Accessed 28th Jan 2020
- The Jump Rope Institute https://www.jumpropeinstitute.com/index.html Accessed 28th Jan 2020
- Skipping Challenges – Teachers notes https://www.cne-siar.gov.uk/media/5253/skipping-challenge-teachers-notes.pdf Accessed 28th Jan 2020
- Pelvic, Obstetric, and Gynaecological Physiotheraphy https://pogp.csp.org.uk/system/files/publication_files/POGP-PelvicFloor.pdf Accessed 28th Jan 2020
- The American College of Sports Medicine https://www.acsm.org/blog-detail/acsm-certified-blog/2019/04/12/pelvic-floor-dysfunction-training-advice Accessed 28th Jan 2020
- Debra Daley, Body Moves, CICO Books, 2010