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Health and Fitness: I have recently started rope jumping (Skipping) besides running. How effective is rope jumping to reduce weight? How often should I do that in a day for best result? Are there any side effects I need to be cautious about? Nidup Gyeltshen, Thimphu.

Benefits of skipping

Health and Fitness: I have recently started rope jumping (Skipping) besides running. How effective is rope jumping to reduce weight? How often should I do that in a day for best result? Are there any side effects I need to be cautious about?

Nidup Gyeltshen, Thimphu.

Browsing through the Internet for information can often create problems with so many opinions and no official regulating body to manage and edit information for science and research-backed contents.

How do you know fact from misinformation, for instance?

My advice is that one must consult educated and passionate professionals and seek their help. It will save you a lot of trouble, time and money.

Tip of the week:


”Every single skipping can add fun and variety to any exercise programme”


The advent of “cross training” has reignited our love for skipping, made popular by boxers and pop icons.

Skipping is a valuable exercise to improve speed, endurance and, above all, eye, hand and feet coordination. Skipping burns more calories per hour than jogging. So, in terms of burning calories, it is superior to running. It will translate into reducing more weight than most activities.

The duration and frequency at which one should incorporate skipping depends on the factors like total amount of other physical activities done per week, strength and conditioning, among others.

Assuming that you are running 5km three times a week, I would recommend only two 30-minute sessions of skipping per week, resting little or not at all in between.

If skipping is the only exercise you choose to perform, one-hour session three times a week is ideal, begin slowly and gradually work your way up to hourly sessions.

Over training is not good. You should be well recovered and excited before every skipping session.

However, if you have problem with your knees, you should refrain from skipping. Obese individuals should not skip, as their joints are already continually stressed with extra body weight. Indulging in skipping will create perfect recipe for pain and injury.

Tshering Dorji (three times Mr Bhutan winner), is a certified fitness trainer and specialist in performance nutrition

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