better
H E A L T H
a rope
Jumping rope is high on the list of
cardiovascular exercises—and it requires
little space. 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 balls 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.
TH E 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 a
warm-up before your regular cardiovascular routine. Or
perform a Mini Circuit,
b e l o w ,
for a full-body workout.
MINI CIRCUIT
15 to 20 seconds jumping, followed by 15 crunches.
Repeat jumping followed by 15 push-ups. Continue
alternating for 10 minutes, resting as needed.
g e t y o u r g e a r
Many sporting goods stores and
major department stores carry jump
ropes, medicine balls, and hoops. You
can find them online, but shipping
fees may add to your final cost.
BodySport
9
-foot Beaded
Jump Rope, from Fitness
Wholesale Online,
fwonline.com
Candy Cane Fitness Hoop,
from Your Hoop,
yourhoop.com
4
-lb. BodySport Medicine
Ball, from Fitness
Wholesale Online,
fwonline.com
216
MARCH 2010
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