Hot Flush Love Skipping: 5 Reasons why it’s hip to skip
This old playground game is the new fitness fad according to a study carried out by the American College of Sports Medicine. Skipping could just be one of the best exercises you can do to help your menopause symptoms.
Yes, the humble skipping rope is now our Hot Flush favourite accessory. The study published in the Health & Fitness Journal checked out 4,000 global fitness experts and asked what they predict as the most enduring fitness trend of 2018. It seems going back to basics is in whilst excessive work-out technology is on the way out. The faithful old skipping rope is the now the new fitness craze!
A basic rope won't break the bank. Make sure it turns smoothly and that the handles won’t slip when sweaty (a hazard for us menopausal mamas!). Check you’ve got the right length; too long and it’ll slow you down but too short is a stumbling health and safety hazard! To gauge that it’s the right length, stand on the middle of the rope, raise the handles, they should be armpit height, adjust accordingly. It might be worth investing in a decent sports bra before you get jumping.
We give you 5 reasons why it’s hip to skip for helping with menopause symptoms.
If you are suffering joint aches and pains, skipping should be kinder on the joints as you land on the balls of your feet, rather than your heels, lessening the impact. The National Osteoporosis Society recommend it as a brilliant bone-strengthening activity for women going through menopause in the prevention of osteoporosis. Once you’ve bought the rope, it’s free, portable, light to pack and you can do it in the privacy of your own home, or just about anywhere. However should you be suffering osteoporosis, you're off the hook! It's not recommended for you.
Skipping at a moderate pace for 30 minutes could burn off 300 to 444 calories. Having tried it recently, Hot Flush aren't sure we could last 30 minutes yet, however, shorter intervals of skipping could still be beneficial for combating many of your menopause symptoms such as fatigue, low mood and sleep issues and we feel confident, with practice, we could build up to longer sessions. A study published in the Research Quarterly for Exercise and Sport in 2013 equated the benefits of daily jogging for 30 minutes with skipping for ten minutes a day. After six weeks the participants who skipped showed the same level of cardiovascular health improvement compared to those that jogged. Demonstrating that skipping was just as effective and more time efficient - a win-win as in our book!
Technique, not hi-tec
The most basic skipping technique is to clear the rope with both feet together. You should aim to jump just high enough to clear the rope (about 2cm from floor), whilst slightly bending your knees and landing on the balls of your feet – easy right? Let’s get clever, try the alternate step, as if you are running. Or, get creative and try adding in the criss-cross – you managed it at school, it’s like riding a bicycle right???
Research shows a link between mental and physical fitness, doing 20 minutes of skipping, or any form of exercise is good for your brain. But did you know that activities with both physical and mental demands, like ballroom dancing and skipping, have a higher impact on cognitive function than treadmills, or static exercise bikes. It seems that the best workouts for brain health involve coordination, rhythm and strategy. So, once you mastered the basics, why not challenge yourself to try some skipping tricks?
If it's good enough for them...
5. If it’s good enough for them…
The joy of skipping is that it’s a great form of cardiovascular training, you build up leg strength and your upper body gets a workout. You’ll be in the company of celebrity skippers, Jake Gyllenhaal, Justin Bieber (we’re a Belieber!), Kate Hudson and Kim Kardashian, if Kimmy can cope with her cup size then we can too!!!
So, there we go, it’s worth a try we think, check out how we coped by watching our vlog Hot Flush Fighting Fit: Skip to it!