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Healthy Exercise for All Campaign

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Rope Skipping for Fun

 
Introduction
Benefits of Rope Skipping
Rope Skipping Safety Tips
Five Steps to Follow in Rope Skipping
1. Choose a suitable rope
2. Choose suitable sport shoes
3. Do warm-up exercises before skipping
4. Maintain proper postures
5. Do cool-down exercises after skipping
Skills Recommendations
'Rope Skipping for Fun' Fun Day
Download Pamphlet of 'Rope Skipping for Fun'
Virtual Class for 'Rope Skipping for Fun'
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Introduction

According to the findings of the “Healthy Exercise for All Campaign-Physical Fitness Test for the Community” released earlier on, in general, Hong Kong people were not doing enough physical exercise to maintain good health.  To improve their physical fitness and health, they should build exercise into their daily life and develop a healthy lifestyle. An accumulation of at least 30 minutes of aerobic exercise(at least 10 minutes per session) of moderate or above intensity will bring great benefits to health.

Rope skipping is a simple and effective physical activity that can help you enhance your physical fitness and maintain a good figure, as well as improve your agility and stamina.  Rope skipping requires very simple equipment; all you need is just a rope, loose and comfortable clothing, and a pair of suitable sport shoes.  Moreover, rope skipping does not require much space or a special venue.  There is also no restriction on the number of participants; you can skip alone or in groups. The rhythm of rope skipping can be varied to suit different people. You can adjust the amount of exercise according to your physical fitness.



Benefits of Rope Skipping

1.
Involving the co-ordination of your hands, feet and brain, and exercising different parts of your body to improve body agility;
2.
Improving your cardiopulmonary functions and blood circulation;
3.
Reducing the risk of developing cardiovascular disease, hypertension, stroke and type II diabetes mellitus and preventing some types of cancer (e.g. colorectal cancer);
4.
Strengthening your muscles and reducing the risk of osteoporosis;
5.
Enhancing the mobility and flexibility of joints to lower the risk of injuries and falls;
6.
Relieving stress, boosting confidence and improving mental health; and
7.
Helping to burn calories# to help you maintain a healthy body weight.

#To learn more about the calories expended during physical activities will help weight management:
Example: Rope skipping for 30 minutes continuously at the intensity of 60-80 per minute, the amount of calories expended are as follows:

 Weight (Kg)

50

55

60

65

70

 Calories Expended (kcal)

210

230

250

270

310

(Note: The examples shown above are for reference only.  The actual amount of energy burnt may vary with individuals’ age, gender, physical fitness, skill level and intensity of exercise, etc.)

Rope Skipping Safety Tips

*
Skip rope on a smooth surface;
*
For indoor rope skipping, mind the headroom and keep a distance from things like wall mounted fans, ceiling fans and furniture;
*
If there are more than one skipper, skippers should keep a safe distance from each other to avoid injuries by the ropes;
*
Replenish water from time to time during exercise;
*
If feeling too tired during exercise, stop the strenuous activity to prevent muscle and joint injuries; and
*
When feeling unwell during exercise, stop immediately and seek medical assistance or professional help.

Five Steps to Follow in Rope Skipping


1. Choose a suitable rope
:ܤ@AXA÷l --  pkChoose a rope that suits your height. A rope of the right length can be swung over your head and under your feet smoothly. Too long or too short a rope will hamper skipping movements.

How to measure

Stand on the middle of the rope and lift both ends of it. The ends of the rope should reach your chest (or slightly lower) and palm up (see illustration on the right).


2. Choose suitable sport shoes
To reduce the impact of skipping on your feet, choose a pair of sport shoes with good shock absorbing function.

 

3. Do warm-up exercises before skipping
Do gentle stretching exercises for warming up. Hold each posture for 10 to 30 seconds to allow your body temperature to rise slightly and your muscles to get prepared for further exercises. The warm-up exercises normally takes 10 to 15 minutes, but the duration should be adjusted according to the prevailing temperature.

 

4. Maintain proper postures

*
Look forwards and keep your back straight;
*
Lower your elbows: Bend your elbows at an angle of 90 degrees;
*
Swing the rope by wrist action;
*
Keep your feet close together, skip on the balls of your feet in rhythmic movements (your heels do not touch the floor most of the times); and
*
Knees slightly bent when landing so as to absorb the impact.
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5. Do cool-down exercises after skipping
Relax completely and take deep breaths. You may repeat the warm-up exercises or have a leisure walk so as to help your body temperature, breathing and heartbeat rate return to normal.

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