Jumping Rope For Your Health

Jumping rope is high on the list of cardiovascular exercise and it requires little space according to an article in the March 2010 issue of Better Homes and Gardens.  At about 12 calories burned per minute, rope jumping is like running a nine-minute mile, says John P. Porcari, exercise physiologist with the University of Wisconsin, LaCrosse.  "Jumping rope is tough at first, but it becomes easier with practice," Porcari says.  Jump just high enough to clear the rope.  "Most beginners jump too high," says Porcari.  Wear cross-trainers or other shoes with cushion in the ball of the feet.  A 9-foot rope works best for those 5'4" to 5'10".  Start jumping in 15 to 20 second intervals and work your way up to 10 minutes.

THE ROUTINE

Warm Up - by walking in place for a few minutes.

Jump - for 15 to 20 seconds; rest for 40 to 60 seconds and repeat sequence for 10 minutes (or as long as you can).  While resting, keep moving by grasping the rope with both hands and making a sideways figure-eight.

How Often - Three to five times a week or as warm-up before your regular cardiovascular routine.