Although jumping rope is child's play, even active people unaccustomed to repeated jumping may find it difficult at first. But with proper instruction and practice, anyone can jump rope, say experts, who offer these tips:
1. Be sure your rope is the right length. When you step in the center, the handles should just reach your armpits.
2. Wear a good pair of aerobic or cross-training shoes.
3. Jump to music that has 120 to 135 beats per minute.
4. Avoid concrete or hard tiles and jump on wooden floors, rubber tiles, or low-nap carpeting.
5. Keep shoulders relaxed and elbows in close to your body.
6. Don't jump too high--unless you're doing tricks. And turn the rope with your wrists, not your arms.
7. Warm up with 5 to 10 minutes of light activity, then stretch gently before jumping.
8. If you've been sedentary and you're a man over 40 or a woman over 50, check with your doctor before beginning any vigorous activity.
Start by alternating brief periods of jumping with resting moves, such as turning the rope alongside your body without jumping. Over time, do fewer resting moves and more jumping. Your goal is to jump continuously for at least 15 minutes.
RESOURCES
• UNITED STATES AMATEUR JUMP ROPE FEDERATION
Call (800) 225-8820 or visit their Web site at www.usajrf.org
Call (800) ROPE-132 or visit their Web site at www.jumprope.com.
