drkoop.com
Jumping Rope

Jumping rope is not just a fun activity for school playgrounds. It can provide a whole-body workout that not only improves cardiovascular function but builds bones, too. And from a calorie-burning standpoint, five minutes of rope jumping equals 15 minutes of brisk walking. All you need is a lightweight rope with comfortable handles. The length should reach from the floor to your armpits when doubled.

Here is the right way to jump rope:

• Jump on a shock-absorbing surface such as a wood floor or rubber mat. Avoid concrete.
• If you are new to jumping, work on your form first. Once you get the hang of jumping the rope, you can concentrate on getting a real workout.
• Upbeat music can help you maintain a rhythm. It can keep you motivated, too.
• To prevent arm fatigue, keep your hands at waist level and turn the rope with your wrists.
• Jump like a boxer, not like a child. Increase your speed and endurance by jumping just high enough to clear the rope.
• Do not be surprised if you are winded after two minutes of continual jumping. Start slowly and add minutes as your endurance increases. Aim to jump five to 10 minutes three or four times a week.
• Because jumping rope is so strenuous, you may want to make it a small part of a larger cross-training routine that includes 15 minutes on a stationary bike and 10 minutes jogging.
• Stretch afterward. Give your whole body a good stretch after jumping, but pay particular attention to your shin muscles.

Disclaimer:
The information, including opinions and recommendations, contained in this website is for educational purposes only. Such information is not intended to be a substitute for professional medical advice, diagnosis or treatment. No one should act upon any information provided in this website without first seeking medical advice from a qualified medical physician.