JUMP ROPE

Cinderella, dressed in yella, went upstairs to kiss her fella...........Down by the river where the green grass grows, there sat Susie sweet as a rose..........Not last night, but the night before, twenty-four robbers came knockin’ on my door.......

Remember those days in grade school when we couldn’t wait for that break from our school work to go outside for our 30 minute recess? As a kid we needed to let out some nervous energy by playing kickball, climbing on monkey bars, swinging, and even jumping rope. We’d leave from school, and no sooner did we run from the bus and throw our books on the table than we were outside running around again! Back then, we didn’t consider freestyle exercise as "work" or even "working out". Now, many of us see it as a chore or even a must......but why?

Many adults who do not consider themselves "self starters" or "self motivators" do not think exercise is fun or that it takes too long to see results, therefore they give up too soon to make a noticeable difference. Well, think again and grab that jumprope out of your closet and get ready for the best fun you’ve had since you were a kid (most of your fun, may be from you laughing at yourself).

BENEFITS OF JUMPING ROPE

Due to the fact that many people choose not to exercise because they feel they don’t have time, jumping rope is the perfect match for our short and restricted leisure time. It is a great cardiovascular exercise utilizing both the aerobic and anaerobic systems of the body. It is a great crosstraining alternative for people who have reached a workout plateau and are not seeing results. It also helps increase hand/eye/foot coordination for many sports.

It is convenient (no long drive to the gym), inexpensive (rope cost ranges from $3.50 to $25), and a positive quick reinforcement of progress (you can see and measure progress every time you pick up the rope).

LEARNING THE BASICS

There are many different lengths of rope. To choose the right length for you, stand on the middle of the rope with one foot and bring both handls up to the chest. Your handles should reach right below chest high. Two of the most popular ropes are the colorful beaded ropes and fast speed ropes. Either one will do. When starting to jump, be sure to have enough room around you, which includes ceiling space as well. Stay clear from hanging lights and fans!

JUMPING DO’S AND DON’T’S:

*Wear aerobic or cross training shoes at all times. Don’t try to jump in bare feet.

*Stay on the toes and balls of your feet when jumping. Your heels should barely touch, if at all. A wooden or matted floor is easier and preferred rather than carpet.

*Stand tall with abdominals tight, not hunched, with your knees slightly bent when landing. Use your calves as your shock absorbers.

*Keep shoulders relaxed with elbows close to your sides.

*Always turn the rope from your wrists without using your full arm.

*Don’t try to jump too high. Keep the impact lower for your knees and ankles. Great jumpers only need about an inch off the ground.

*Don’t look at your feet! Look straight ahead and concentrate on an even rhythm in your breathing.