Jumping rope is an excellent
cardiovascular exercise according to the U.S. Olympic
Committee Sports Medicine Council. It is far less hard
on the muscles and bones than jogging.
While running or jogging, each foot
absorbs 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 rope skipping, 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 to 20 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.
From an energy standpoint, jumping
rope at about 130 revolutions per minute is similar to
running at 6 miles per hour or cycling 12 miles per
hour. Just 10 minutes of rope skipping is equivalent to
a one-mile run.
When choosing a rope, hold the rope
and stand with your feet on the middle. If the length is
correct, the handles should just reach your armpits.
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.
Choose well-cushioned athletic
footwear just as you would for walking or running.
Start slow by gradually increasing
session time over 2 to 3 weeks to let your leg muscles
get accustomed to the extra exercise.
Many adults give up rope jumping
because they are uncoordinated and miss too many steps.
But this improves with time and practice.
More information on jump ropes may be
found at:
http://www.apluswriting.net/diettips/fitnessequipment.htm
------------------------------------------------------
Copyright: 2005 Marilyn Pokorney
Author: Marilyn Pokorney
Freelance writer of science, nature, animals and the
environment. Also loves crafts, gardening, and reading.
Website:
http://www.apluswriting.net
