[Patty_Ann]

Thought some of you might enjoy reading this...

Be A Lean, Mean Jumping Machine
By Eston Dunn, MS, ACSM


Ever see a fat boxer? OK, there's the rare exception with heavyweights, but... Jumping rope is one of the keys in boxing exercise routines.

Jumping rope is possibly the single most comprehensive and beneficial form of exercise a person can do! It can be done just about anywhere -- alone or in a group -- and can easily be incorporated into anyone's lifestyle. Best of all, it's fun, entertaining, and highly enjoyable.

And, it has a host other benefits:


It obliterates calories -- up to 1,000 an hour, and rocks your heart rate on par with running, but without the joint-jarring impact.

It does wonders for your agility, posture, balance, reflexes and coordination, improving your prowess in games.

It blasts your calves, tones your deltoids and arms, and fires your abs.

It's without peer as a warm-up and cool down for weightlifting, ideal for home and travel, and easily the cheapest fitness device you can buy.
There are even more perks:

Effective: Jumping rope can burn up to 1,000 calories per hour, making it one of the most efficient workouts possible. It tones muscles in the entire body, developing long, lean muscles in all major muscle groups, both upper and lower. Jumping rope optimizes cardiovascular conditioning and maximizes athletic skills by combining agility, coordination, timing and endurance.

Easy To Learn: People of all fitness levels and athletic abilities can learn to jump rope in a relatively short amount of time. There are many, many different ways to do it -- some are very easy, some are extremely difficult, all are beneficial! No matter what your ability-level, you can learn at your own pace in a relaxed and comfortable environment.

Fun: Jumping rope is extremely enjoyable and can easily become a fitness addiction! Once you become even modestly proficient, the natural rhythm and finesse of 'easy jumping' takes over and hides the fact that you're actually exercising quite vigorously. This is why many athletes -- especially professional boxers and other highly conditioned athletes -- are literally able to jump rope for hours on end without tiring physically or mentally. Also, jumping rope is one of the most flexible types of workout and encourages creativity and spontaneity.

Inexpensive: Compared to most other fitness products, jump ropes are very inexpensive, making this exercise accessible to everyone. A decent quality jump rope can often be purchased for $10 or less at many sporting goods stores.

Portable: When it comes to portability, not many things beat the jump rope! All you really need is a 3' x 4' and a high-enough ceiling to do your workout. A small jump rope can be carried in a suitcase, briefcase, backpack or purse anywhere in the world and provide you with the most effective portable workout in existence. For this reason, jumping rope is the perfect exercise for travelers!

One of the greatest things about jumping rope is how little it takes to get started. All you really need are some comfortable shoes and a good jump rope. The best shoes for jumping rope are either aerobic shoes or cross-trainers. Be sure your shoes have a reinforced toe and provide a lot of cushioning for the ball of the foot.

Jump ropes have come a long way since most of us were skipping around the playground. Today, they are made from a variety of materials and feature various grip styles.

Some ropes are weighted or have heavy handles. These ropes are usually too cumbersome and are not recommended. Instead, choose a light-weight jump rope with foam grips so it won't slip away from you even if your palms get sweaty.

Here's how to choose the right length rope for you: Step one foot on the center of the rope and bring both handles up to the chest. The handles should reach about chest-high.

Learning the basics

Here is a breakdown of the do's and don'ts of jumping rope:


Lightly grip the handles near the end closest to the rope.
Keep your shoulders relaxed and your elbows close to your body.
Your knees should be bent slightly.
Turn the rope from the wrist and aim to keep a smooth arc in the rope as it passes over your head.
Never hunch over. Keep your back straight and head up.
Jump low to keep the impact on your knees and ankles to a minimum.
If it's been a while since you've swung a rope, you can rest easy -- the essentials are still the same. And the essentials are all you really need to know to get a good workout. But if you want to create a fun and exciting workout, you'll have to add an extra element: a little pizzazz.

The easiest way to do this is to turn on some upbeat music to get you motivated. Fun, exciting music is the best way to keep your energy up during your workout.

Once you have mastered basic jumping, try getting a little creative. Jump backwards or vary your foot patterns. Try bringing your knees up or scissoring your legs. If you find yourself needing a break but you don't want to stop completely, twirl the rope from side to side.

If you're finding it difficult to come up with new moves, head to the video or bookstore. There are several new tapes and books on the market to help you add some variety to your workout.

The point is to stick with it. You're sure to notice a marked improvement in your endurance level, which will help any other sports or activities you may do. And who knows? Jumping rope might even make you feel like a kid again.