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Jump Rope For Health
By Eric Minden
According to the U.S. Olympic Committee Sports Medicine Council jumping rope is an excellent cardiovascular work out. Jumping rope is easier on joints and muscles than running or jogging. Running or jogging causes each foot absorb up to 5 times the body weight from the force of the impact as the foot hits the ground. This force of hitting the ground can cause damage to the feet, ankles, hips and knees. But in jumping rope, the shock of hitting the ground is absorbed by both feet allowing the calf muscles to control and absorb the impact.
According to the American College of Sports Medicine, jumping rope is among the activities it recommends for aerobic conditioning. In order to improve heart and lung health, it must be performed 3 to 5 times per week for 12 to20 minutes an hour, and at an intensity that will get the heart rate into training range.
To find your training range subtract your age from 220.Multiply that figure by .9 to get the high range. Multiply by .6 to get low range. With this formula a person 25 years old must keep their aerobic heart pulse between 117 and 176 to be gaining benefit. Aerobic benefits do not diminish or decline with training as in other aerobic activities.
When choosing a rope, hold the rope and stand with your feet on the middle. If the length is correct, the handles should reach just about the armpit. Handles should be thick and comfortable.
Look for a cushioned surface to jump on. A large rectangular carpet remnant is ideal. Hard surfaces like concrete should be avoided. Also, choose well-cushioned athletic footwear just as you would
for walking or running.
In the past many elementary schools have had what is called “Jump Rope for Heart”. This program is a fund raiser for all elementary children. This gives them the opportunity to compete with their peers for a “Grand Prize” many times this prize is a new bike, a new jump rope, t-shirts, and possibly money.
You should do the same at home. When you start jumping rope, reward yourself for a job well done. If you do 10 minutes give yourself an extra hand full of popcorn (or whatever you deem fit for you), if you do 20 minutes give yourself a glass of your favorite soda (after you recuperate from jumping). Move on to something bigger or better every time you reach a goal. Remember that while jumping rope, 10 minutes is the equivalent to a one-mile run. For every 10 minutes you do that’s another mile you just ran, only you don’t even have to leave your house.
If your children can jump rope for hours on end, or until they drop like flies, you can too. Go to the toy isle at the store and find a rope that is the right length for you, remember the rope needs to reach the armpit and have comfortable grips. When you get home start jumping. Although, it may be hard at first, you will get the hang of it. Start slow by gradually increasing session time over 2 to 3weeks to let your leg muscles get accustomed to the extra exercise. If it’s easy enough for your six year old to do, it is easy enough for you too. celluleanworks.com
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