Who says skipping rope is just for school-kids? Jump rope is one of the best forms of exercise for weight loss.

Skipping scores because of its sheer intensity. It puts almost every muscle in your body to work, especially strengthening your leg muscles and raising your heart rate. It’s also one of the best exercises for afterburn (calories burned post-exercise).

Ironically, though it’s a feat that is easy to perform as a kid, as an adult, it can get a little tricky. Here’s how it should be done:

  • To find a rope that’s the right size, place one foot in the centre of the rope and lift the handles — they shouldn’t go past your armpits.
  • Jump 1 to 2 inches off floor, giving rope just enough space to slip under your feet. Only the balls of your feet should touch the floor.
  • Keep your elbows close to your sides as you turn the rope, using your wrists and forearms, not the shoulders.
  • If you’re tired, drop the rope, but keep your arms and legs going.

The amount you should skip daily depends on your goals and fitness level. An average person simply trying to get fit may only need to jump 10 minutes a day. On the other hand, an athlete trying to improve endurance and cardiovascular performance may need to jump rope for more than 30 minutes a day. Ten minutes of skipping amounts to the same as running a kilometre in eight minutes, it is said.

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Written by Meenakshi S.

Meenakshi S.

“Fitness begins at home, the food we eat and daily core activities like sleep and mind, body and spirit relaxation,” says nutritionist and physiotherapist Meenakshi S. Along with a master’s degree in physiotherapy from Oxford College, Bangalore and MD in alternative medicines, Meenakshi is also a child birth educator, pre and post-natal fitness expert and ACSM health and fitness specialist. Attributing the root cause of most lifestyle diseases to today’s sedentary pace, she shares HealthifyMe’s vision that healthy habits must be incorporated into your existing lifestyle. “Do not think of diet and exercise as sacrifice, make it a habit and enjoy it instead,” she says, recommending small changes to ease the mind and body towards a more wholesome life. Being skinny isn’t a sign of being fit or healthy, says Meenakshi, of the opinion that it’s important to test other physical fitness parameters like muscle strength, endurance and body composition. She’s charged for change – are you?

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  1. nice article
    had bought skipping rope. adjusted the length with this article and started.
    do a article on gym ball also

  2. Great information. Thanks for sharing. Due to tight work schedule, I am not able to go GYM or for running. So, I prefer skipping for 15 minutes a day. It really helps me to stay fit and in shape. Are there some other exercises which should be performed with skipping?

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