Quew Shezi in skipping action Photo supplied by Shezi
Johannesburg – Humans lead remarkably busy lives, chasing the clock, meeting deadlines, and taking care of family. And we all want to live a healthy life. Going to the gym might not be for everyone but there are still ways to keep fit and active from the comfort of your home.
Skipping. An activity we see children doing everyday whether it be in schools or on the roads, is one activity that will help you live an active life. Jumping rope or skipping is a “really good exercise for getting your heart rate up,” explains Quew Shezi, personal trainer for Virgin Active. Not only is it good for getting your blood pumping but it also improves your balance and “works your calves”. Research shows getting your heart rate up regularly is important for making your heart stronger and reducing the risk of heart diseases and strokes.
With every exercise there always comes a point when too much is bad and too little brings you no benefit, but Shezi explains when it comes to skipping, there are no such limits. Any amount is good. The moment your heart rate goes up, it means it is working.
“There isn’t less time or more time to skip. If that’s what you are into, go for it. You can do it as long as your body can handle it.” He advises me to start slow. A few minutes at first for every skipping session.
Skipping is a full body workout as it incorporates many muscles in the body, the upper and lower body muscles but focuses on your calves.
“Your calves and that area you can say. More of your lower body muscles are used. There is also upper body movement but its focused more on your lower body.”
It is also a weight bearing exercise so it can help in improving your bone density and helps to reduce your chances of getting osteoporosis.
Most of the time what we really want is a slimmer body. A quick way to burn calories and fat. There is no exercise that can do that without a proper diet, but Shezi explains that skipping does burn “a lot of calories in a short amount of time. It has the same effect as running”. Not only is it good for belly fat but also for fat in your face as the muscles are worked when you jump up and down keeping that double chin in check.
“You can burn a lot of calories in a short amount of time. With skipping, you can’t skip for an hour at a high intensity. If you want to skip for longer periods of time, you’re going to have to keep a moderate pace. With skipping [at full intensity] you could probably go for a maximum of five minutes.”
According to research an average sized person can burn around ten calories a minute and up to 200 to 300 calories per 30 minutes to an hour.
Skipping is good for young people and those who have been doing it for a long time. Shezi shares his concerns that those who are old and have never skipped before should avoid getting into it.
“There is just one problem with skipping. I wouldn’t recommend it to everyone in terms of age. If you are too old… [If you are] In your 50’s or 60’s and you want to start and make it your thing, then you can have problems.”
For his older clients he advises them to walk up the stairs or use a machine called the stepper.
“I advise old people to do something that exerts less pressure on your body. Something like walking up the stairs. That would also get your heart rate up… You can also use a piece of equipment called a stepper… it’s like a step… you can go for longer; you can go as fast as you can. It is much better than skipping in the sense of there is less pressure on your joints and ankles. In that respect it is better than skipping and it will work out the same muscles and raise your heart rate.”
Skipping increases endurance, stamina, and coordination. There are variations to it that can give you a more intense workout but “you will burn out quicker” warns Shezi.
“There are different methods. As I mentioned you can use the stepper, or you can use a staircase. Secondly you can do jumping jacks. You can also do high knees. You cannot go for long [doing jumping jacks], if you decide to do, you are going to tire yourself out. It’s a higher intensity exercise. With skipping you can maintain a certain speed. With jumping jacks, you can maintain that same pace, but you will burn out much quicker. They both put pressure on your ankles. High knees and jumping jacks are particularly good at getting a high heart rate.”
Other variations include jump rope burpees, side-to-side and even single leg hop. These are all variations that take things to the next level.
One thing to remember, even though skipping isn’t seen as something heavy like lifting weights, Shezi stressed one should still stretch before they do it.
“With any exercise, not just skipping, you should stretch before and after you do it. It helps to warm up your muscles before and after it helps to bring down your heart rate and cool your body.”
Skipping is a fun activity that will keep your heart rate up and help you feel young and vibrant. Just remember to wear shock absorbing shoes, jump on a mat, keep your back straight and elbows in. With these in mind, get ready to skip a healthier life.
