It's easy to get fit by skipping rope – some tips to get you started

Berlin (dpa) – One and two and three and four: skipping rope may transport you back to when you were a kid – even if you feel a bit less light on your feet. No problem. What used to be a good way to fill your break time can now be a good workout and you might not even struggle with your your inner couch potato. That's because skipping is low-threshold and requires very little equipment, space or time. What exactly can I train by skipping? "Just a few minutes of skipping gets your circulation and metabolism going," says Elisabeth Graser, lecturer at the German University for Prevention and Health Management (DHfPG). Specifically, skipping has the following effects: It strengthens the cardiovascular system. It trains the muscles in the legs and torso. The impact loads have a positive effect on bone density. The fasciae also benefit from the cushioning, which strengthens the connective tissue. Balance, coordination and responsiveness are trained. Jumping rope is one of the sports that burns a relatively large number of calories. In some cases, however, it is a good idea to get the green light from your doctor before you start, if you have joint problems, severe obesity or cardiovascular diseases, Graser says. Four things to consider when getting started Determine the correct rope length: Your height is the decisive factor. Stand with both feet in the middle of the rope. If the handles reach to just below your armpits, the length is right, Graser says. Practise the correct technique: When jumping, make sure your elbows stay close to your body. "Move the rope loosely from your wrists, jump only a few centimetres high and land exclusively on the balls of your feet," says Graser, describing the correct technique. Keep your knees slightly bent – this cushions the impact and protects your joints. Speaking of cushioning: it is best to wear sports shoes with good padding in the forefoot area when jumping rope. Start for just a few minutes. "If you haven't held a rope in your hands since childhood, you should start slowly," she says. The strain of jumping rope can be unfamiliar to your joints, tendons and ligaments at first. When you start, it's best to aim for two to five minutes of pure jumping time, divided into small intervals. You can gradually increase the active time. Be patient. If your foot keep getting caught, that's perfectly normal. "It often takes several sessions before you can manage longer sequences without getting caught in the rope," says Graser. Once you master the classic basic jump with both feet, incorporate variations such as "front kicks, side jumps or one-legged variations," she says. Or you can pick up the pace to add a new training stimulus. The following information is not intended for publication dpa/tmn rid neb xxde arw

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