Jump Rope Exercise: Heart Healthy Exercise Right At Home

By: Vanessa Youngstrom

Research is firm on the health benefits that people receive when
they exercise. Blood pressure and cholesterol decrease, energy
levels increase, weight is lost, and people experience an over
all sense of well-being. What often isn't commonly considered a
fitness program is jump rope exercise.

Jump rope exercises are an excellent cardiovascular program
according to the US Olympic Committee Sports Medicine Council.
It is also among the exercises recommended for conditioning by
the American College of Sports Medicine. There is less damage
done to client's joints and it isn't as hard on the muscles as
jogging and running.

During running and jogging the foot absorbs up to five times
body weight from the force of impact against the ground. During
jump rope exercises the shock of hitting the ground is absorbed
by both feet, allowing the calf muscles to control and absorb
the impact.

Did you know that 10 minutes of jump rope exercising is
equivalent to 1 mile of running?

There are many advantages to jump rope exercises including
improvements to the heart and lungs and, if done correctly, will
make you more agile and coordinated. Not to mention that it is
cost effective and down right cheap. Fitness trainers often
include jump rope exercises in their programs for both new and
advanced athletes.

It is important to start with the right equipment - even though
there are few pieces. Shoes should be supportive with good
lateral stability; they will prevent ankle injuries and save
wear and tear on the joints. Cross training shoes, tennis shoes
and basketball shoes have great lateral stability built into the
shoe. Be sure they are real tennis shoes, built specifically to
play tennis and not generic shoes.

Use the right jump rope. Exercise without a good rope and you
are setting yourself up for frustration and failure. The rope
should be heavy enough to develop a steady rhythm and long
enough that the ends reach your armpits but you stand on the
center of the rope. The handles should be thick and comfortable.

And your last piece of equipment is the floor. Try to use a
floor that has some cushion that will reduce the impact to your
legs. A floating wood floor like on a basketball court is
significantly better than the concrete floor in your basement.
Even better is jump rope exercises done outside in the grass.
The ground provides cushion to your joints and resistance that
means more energy expenditure for you.

As with any new physical program you should consult with your
doctor to be sure that you are not interfering with any current
medical condition, medications and that your goals match your
current physical condition.

Warming up and cooling down is essential to prevent injury and
improve your flexibility. Warm up exercises can be a quick walk,
climbing the stairs for a few minutes or jump rope exercises
slowly. Only after your jump rope exercises are finished should
you do your stretches. Stretching before you exercise will
actually cool your muscles down and do the opposite of what you
intend.

Many adults give up on jump rope exercises because they feel
uncoordinated and miss the rope. Don't give up. It's not long
before you'll notice improvement, increased coordination and
flexibility - all goals that are very achievable with jump rope
exercises.





About the author:
Vanessa Youngstrom, a nurse practitioner, enjoys writing and
educating on health and wellness topics. You'll find more
articles at http://www.YourHealthHere.com