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Mens Fitness Workout

Posted on Sunday, 14 December 2008 04:25PM by Lee Collinson-James
When Mens Fitness Magazine asked us to supply some information regarding a skipping workout we jumped at the opportunity. We supplied information for their article which appears in their January/February 2009 issue under 'The Experts'

Physical benefits of skipping
Skipping will help improve cardio-respiratory (heart and lungs) fitness (or stamina), flexibility, co-ordination, balance, rhythm and symmetry. It is both aerobic and anaerobic. It can be a high-impact exercise and is therefore an extremely efficient way of strengthening bones and toning thighs, hips, calves and gluts. Jumping increases levels of calcium in bones, thus helping to prevent osteoporosis. The Osteoporosis Society recommends 2 to 5 minutes of skipping every day to help decrease the chance of osteoporosis. click for more information regarding skipping and osteoporosis. The upper body is also given a pretty intense workout.

Skipping Benefits - The Stats

Calories burnt during a skipping workout
slow 60 - 80 turns a minute per 10 minute session
70 kcal for women 100 kcal for a man
fast 80 - 120 turns a minute per 10 minute session
110 kcal for women 150 kcal for a man
These are approximations as many factors have to be taken into account: weight of person exercising and exertion level.

Skipping at a rate of 120 turns a minute would be around the same as running at 6 miles per hour.!


Summary: Burn Rate
Depending on your weight and exertion level you'll burn between 70-110 extra calories in a ten minute session.
1 hour of skipping, at speed would result in a loss of between 600 and 900 calories. WOW!
But believe me, that is one incredible workout.

Key points before any skipping commences

1. Poise - back straight, legs slightly bent
2. Arms - arms in front, waist height, slightly bent
3. Hands - holding rope handles correctly is essential. Having a few centimetres of handle visible in front of the thumb will give the skipper invaluable leverage when turning the rope
4. Turning the rope - arms move in a downward direction for forward skipping and an upward direction for backward skipping. Bringing the arms up to a position behind the ears and then throwing the rope to get it moving is a totally incorrect movement and is a habit that must be dropped.


Mens Fitness Workout Designed for beginners or to be added to your existing workout.
 
target - 80 turns of the rope

breakdown -
10 double bounce, feet together
10 single bounce, feet together
10 double bounce, running on the spot
10 single bounce running on the spot
10 single bounce, one legged, right foot
10 single bounce, one legged, left foot
10 double bounce front straddle (one foot in front, one behind, like a pair of scissors)
10 double bounce side straddle (feet together, feet apart)

For a little more complexity or variety add these following moves.

10 single bounce combined straddles (feet together, feet apart, feet together, scissors, and then repeat with the other leg in front when doing the scissors)
10 single bounce crossovers (crossing the arms and then uncrossing. Alternate between left over right and right over left)

Skipping Rope

We recommend the skip-hop speed skipping rope £5.99 - The speed rope is lightweight, hard-wearing and is small enough to be carried around easily. You can perform everything in this workout perfectly well with this rope.
If you want to put more emphasis on the upper body or you wish to make your workouts harder we recommend the skip-hop workout skipping rope £11.99