How to Do
The heavy skipping should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the heavy skipping.
Beginning
1. When jumping, keep your feet close together.
2. Land softly by jumping on the midsoles of your feet.
3. Maintain a low jumping height (12" - 1" off the ground).
4. Maintain a slight bend in your knees at all times.
5. Keep a tall, neutral spine.
Movement
1. Keep your head up, chest up, and your gaze forward.
2. Maintain a pulled-back posture with your shoulders and elbows held down and back.
3. Maintain your hands along your body's midline.
4. Turn the rope with your wrists (not your elbows or shoulders).
ACSM Recommendations
The Centers for Disease Control and Prevention, and the American College of Sports Medicine advocates that you take part in a combined 30 minutes of moderate to intense aerobic or anaerobic activity most days out of the week.
What does that mean for you?
Based on the intensity and your typical hour-long strength training and cardio program, that usually works out at three to five sessions each week.
