Not Just for Kids!

When was the last time you jumped rope? Elementary school? Junior High? Well, maybe it’s time to try it again … because skipping rope isn’t just for kids.  It’s an extremely efficient calorie consuming, fat burning aerobic exercise.  Jumping rope is one of the reasons why boxers are considered the fittest of all athletes. It increases cardio health, physical endurance, coordination and agility while toning your body. Jumping rope can burn up to 1,000 calories per hour. And you can take a jump rope with you and fit in a workout almost anytime or anywhere.

Roping Essentials

It takes very little to get started, other than a good rope and a decent pair of aerobic shoes or cross trainers that have reinforced toes and a lot of cushioning for the balls of the feet.

There are a lot more choices in jump ropes than there were when we were kids. Today’s jump ropes offer choices of materials, grip styles and lengths. Avoid weighted handles, which can become too cumbersome and choose a light-weight, adjustable rope with foam grips that don’t slip in sweaty palms. Because you will get sweaty!

To determine the proper length for you, stand with one foot on the center of the rope and bring both handles together in front of your chest. The handles should reach about chest high.

Basic Do’s and Don’ts

Before getting started, keep the following guidelines in mind:

• Grip the handles lightly.
• Relax your shoulders and keep your elbows close to your body.
• Keep your knees slightly bent.
• Use your wrists to turn the rope, (not your whole arm) and try to keep a smooth arc in the rope.
• Think about your posture … keep your core muscles tight, back straight and head up.
• Keep your jump low to minimize the impact on your knees and ankles.

Make it fun

Once you get the basic jump down, add some variety to keep it fun. Add some kicky music to keep you energized. Get creative with your style … jump backwards, vary your foot work, lift your knees higher or scissor your legs. Rather than totally stopping when you’re tired, twirl the rope from side to side and keep your feet moving by walking in place or stepping side to side. Once you catch your breath, jump back in.

After time, you’ll notice you can jump for longer periods without tiring. And you’ll have more energy for other sports and activities … and just for life in general. And let’s not forget improved muscle tone and a leaner you as your body efficiently burns all those calories and fat!

Aerobic exercise improves your overall health and is easy to incorporate into your daily life.  Consider the benefits that you’ll reap:

1. By combining a healthy diet with 30 minutes of regular aerobic activity 5 – 7 days a week, you’ll lose weight and keep it off.
2. Aerobic activity stimulates your immune system, which leaves you less vulnerable to minor illnesses, such as colds and flu.
3. Aerobic exercise reduces your risk of heart disease, high blood pressure, type 2 diabetes, obesity, strokes, and more.
4. Aerobic exercise strengthens your heart.  Like any muscle in your body, the stronger it is, the more efficiently it works.
5. Aerobic exercise energizes you.  With regular exercise, you’ll find that you have more energy to deal with day to day activities.
6. Aerobic exercise is a natural anti-depressant.  It boosts your mood, helps to relieve anxiety and helps you relax.
7. As you age, aerobic exercise helps you remain mobile and limber and keeps your mind sharp.
8. You’ll live a longer and healthier life when you exercise regularly.

Recent studies have shown that 30 minutes of aerobic exercise every day is just as effective as one hour, three times a week.  Even breaking the 30 minutes down into 10 minute increments throughout the day offers aerobic benefits.

Although it isn’t necessary to use any equipment to achieve cardio fitness — just a good pair of shoes — still, aerobic accessories can add variety to your routine and aid in the effectiveness of your workout.

Pedometers are great accessories if you’re walking for fitness.  You can find pedometers that will count steps, calories and even distance.  They can be a great motivating tool as you count the number of steps you take and set goals to increase that number with each workout.

Heart rate monitors are practical, versatile tools that offer a myriad of features depending on the model you choose.  They come with or without chest straps, and offer features such as target zone monitors and alarms, stop watches, timers, lap counters, fat & calories burned, and more.

Aerobic steps are a great way to add variety to your aerobic workout. For a fun and challenging workout at home, pop a step aerobic recording into your DVD player (you can pick some up at your local library if you don’t want to buy them) or put on some high-energy music and start moving.

Jump ropes aren’t just for kids!  Jumping for just 15 minutes will burn about 125 calories – more than swimming or bicycling for the same amount of time.  Plus jumping helps to improve balance, endurance and agility.

It’s always recommended that you check with your physician before beginning any fitness program.  And start out slow. Regardless of your age, weight or athletic ability, you will benefit from aerobic exercise.

Strapless Heart Rate Monitor Watch

If you’re beginning an aerobic fitness program, one of the basic pieces of equipment, besides a good pair of sneakers, is a heart rate monitor (HRM).  These devices are a great way to manage the intensity of your workout, providing you with a continuous heart rate reading and notifying you when you exceed your target heart rate zone.

Although the most accurate HRMs require a chest strap, strapless HRMs are the latest in heart rate monitor technology and users are pleased with the results.  Most are made to look like wristwatches, and in addition to the HRM function, many provide time of day, calendars, alarms, backlight for night vision and are water-resistant.  Of course, the more features provided, the pricier they are.

So what should you look for when shopping for a strapless HRM?  Well, that depends on your fitness level, your needs and goals, and of course, how much you’re willing to spend.

• For the techno-challenged, the Bowflex basic HRM is a simple-to-use strapless non-continuous heart rate monitor which gives you heart rate and time, with a large LCD display.
• For weight loss, try an HRM that provides a calorie counter, target zone alarm, low and high heart rate reading, and quick touch technology, such as the Bowflex Fit Trainer.
• Walkers and joggers may prefer the Fit Trainer Plus – a heart rate monitor and pedometer combined.  This unique HRM includes a workout timer, backlight, low and high heart-rate readings with a target zone alarm, and it monitors your steps, distance and speed, and includes a calorie counter.
• For the athlete who wants the choice of continuous heart rate monitoring by using a chest strap or measuring heart rate through Quick Touch Technology without the chest strap, try the Hybrid Plus. It includes lots of great features, plus has the first buttonless sensor, so all you need to do to display your ECG heart-rate is to touch it anywhere on the watch case.

So, if you want to get the most out of your aerobic workout, use a heart rate monitor.  They’re easy to use and will help you exercise safely and effectively.