Ultimate Fitness and Fat Loss Series (2)

Copyright Ramsay Taplin

#2 Skipping / Rope Jumping for Ultimate Fitness and Fat Loss

If you haven’t already go back and read Part One of this series to give you a little bit of background. If you have read that, lets get into the second article on the Top Three exercises that will give you amazing fitness and burn fat quickly.

Bruce Lee on Rope Jumping/Skipping For Fitness
Bruce Lee once said that he though that 10 minutes of rope jumping was worth 30 minutes of running. This might not be scientifically proven but I reckon he was pretty much on the money. I imagine this statement would also be supported by the boxing world as rope jumping / skipping is used as part of the daily conditioning program.

Benefits of Rope Jumping / Skipping
Upper Body - One thing that this exercise does that running does not do so well is that it brings your upper body into play. One has to use the shoulder muscles as well as the forearms to keep the rope going. This is especially true if you use a heavy, good quality leather rope.

Balance - For any martial artist, sports person, etc. it is vital that your balance is excellent. Especially for sport where the legs are important like kung fu, taekwando, soccer and football you must be able to move your feet in a variety of directions whilst under pressure. Skipping is excellent for building up coordination in general as not only do you have to jump the rope but you must keep it spinning in time with your jumping.

Legs - I also find that my calf muscles get a much better workout skipping than they do when I jog.

So, I would recommend this exercise as a supplement to running when you feel like mixing it up a little bit.


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Jumping Rope Tips
I have to admit, jumping rope in the normal way will only bring a small amount of benefit. If you really want to start using this exercise seriously (like a boxer) you must start doing "two overs" whereby each time you jump the rope passes under your feet twice. This requires amazing strength, endurance and coordination and will take much practice.

Also, you should not jump rope like a primary school child using both feet at once. Each revolution of the rope should be a relaxed and flowing one and your feet should be taking turns; bouncing on the left, then the right, then the left again, etc.

Muhammad Ali's Training Routine
If you want to see how a professional jumps rope I highly recommend watching Muhammad Ali jumping rope when he was training for the famous fight against George Foreman known as the Rumble in the Jungle. This has footage of Foreman and Ali training and warming up and there is one scene where Ali jumps rope while the press talks to him. It is very inspiring!

How to?
When you are jumping rope it is best to go as fast as you can. Try and build up each time until you are doing sessions of 10, 20 or 30 minutes at a time.

Rope Jumping for Fat Loss
As always, to maximize the fat loss benefits you should rope jump before breakfast. This allows the energy to come from fat instead of food.

If fat loss is your main goal, try to slow it down a little bit and go for at least 30 minutes, three times a week.

Train Hard!

Sprinting For Fitness
Jumping Rope Workout
Heavy Bag Workout

About The Author

For more about the author, please visit: http://realmuscle.blogspot.com

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