In my last post about dynamic warm-ups I mentioned skipping as one of the way to begin any training session. Skipping is the oldest of the old school when it comes to fitness. Now in the days of high-tech cardio equipment many people probably think that there is little benefit to jumping up and down over a rope. Surely it must be obsolete with all the elliptical machines, bikes, and treadmills to choose from at your gym? No way. Although it is such a basic exercise, it can do wonders for your overall fitness.
When I preach the benefits of skipping rope (and I really do preach, I´m addicted to skipping rope) the first thing I talk about is the convenience. You can work out with one almost anywhere. I use it at home, the gym, and when traveling. Just make sure to not do it on a hard surface like concrete because it may cause shin splints.
Another benefit of skipping is the variety of the workouts you can do. No matter if you are just beginning or are more advanced - there are always new ways to challenge yourself with skipping rope.
How do you implement it into your workouts?
The first way you can do it is to use it when warming up. Instead of sitting on a piece of cardio equipment, skip rope for 3-5 minutes. Remember this does not mean you have to skip rope continuously. Break it up into 30-90 second intervals. If you are just beginning, try to skip for 30 seconds straight, take a 30 to 60 second break and repeat this 3 to 6 times. As you become better at it, lengthen the time you skip, and shorten your breaks.
Another way to use it is to skip instead of doing a cardio workout on a machine. Just like the warm-up, the most effective way to skip is to break it up into intervals. Skip for 1 to 3 minutes, take a 30-90 second break, and repeat. Do this 5 to 10 times. Trust me, it will really get your rate up. As you become more comfortable, lengthen your time skipping and shorten your breaks.
Yet another way to implement skipping in your workouts is to skip between other exercises. Rather than sit and rest during your workout, you can skip rope to make your workout that more challenging. If you really strapped for time then this is a great way to get some cardio into your workout without actually adding more time in the gym.
As you can see there are a variety of ways that you can implement skipping into your fitness routine. Remember to watch the surface that you do the skipping on. Avoid hard surfaces and if you begin to develop shin splints or any joint pain take some time off from skipping.
