activ7

Bounce Bounce Bounce Bounce Bounce you get yourself into a rythm, slowing drifting into another realm. your mind, you body, your rythm, are in now in perfect synchronisation, almost feels like your meditating, and for some it is meditating.

skipping

Skipping rope is a highly effective, full-body cardio workout that can help with weight loss and improve cardiovascular health, coordination, and bone density

. In fact, just 10 minutes of skipping can offer similar cardiovascular benefits to a 30-minute jog. It is also a low-impact exercise when done correctly, putting less stress on your knees than running. 

Health and fitness benefits

• Boosts heart health: Skipping is a vigorous cardio exercise that gets your heart pumping, strengthens your heart muscle, improves circulation, and lowers your risk of heart disease.
• Aids in weight loss: As an intense, full-body activity, skipping burns a significant number of calories in a short amount of time. A person weighing 155 pounds can burn around 420 calories in 30 minutes.
• Improves coordination and agility: The rhythmic movement of jumping rope trains your brain and body to work in sync, enhancing balance, coordination, and motor skills. This is why it’s a staple exercise for boxers and other athletes.
• Builds bone density: The low-impact stress from jumping is a weight-bearing activity that helps strengthen your bones and can protect against osteoporosis as you age.
• Provides a full-body workout: Beyond just your legs, skipping engages your core for stability and your arms and shoulders to swing the rope. Weighted ropes can intensify this effect, providing more resistance.
• Can reduce belly fat: While you cannot “spot reduce” fat from any specific area, skipping’s high-calorie burn promotes overall fat loss, which includes a reduction in abdominal fat over time.
• Enhances mental health: Like other forms of exercise, skipping can improve your mood by releasing endorphins and can help reduce anxiety and stress. 

Is skipping harmful?

For most healthy individuals, skipping is safe when done with proper technique. However, improper form or overtraining can lead to side effects. 

• Potential injuries: Skipping excessively, using bad form, or exercising on hard surfaces like concrete can cause shin splints, calf strain, or stress fractures in your feet or legs.
• Higher impact on ankles and calves: While it’s easier on the knees than running, skipping puts more repetitive stress on the ankles and calves, especially for beginners. Alternating days with other forms of cardio can give your body a break.
• Who should be cautious: Those with pre-existing conditions affecting the joints (ankles, knees, feet), high blood pressure, or heart problems should consult a doctor before starting a skipping routine. 

Tips for a safe workout

• Use proper form: Keep your elbows close to your body and use your wrists to turn the rope. Land gently on the balls of your feet with a slight bend in your knees to absorb impact.
• Wear appropriate footwear: Use athletic shoes with good cushioning to provide support and shock absorption.
• Start slowly: If you are a beginner, start with short intervals of 20 to 30 seconds and gradually increase your duration and intensity as your fitness improves.
• Choose the right surface: Jump on a sprung wooden floor, a rubber mat, or a gym floor. Avoid hard surfaces like concrete or asphalt to minimize joint impact.