Skip your way to a healthy heart

You may remember jumping rope or skipping when you were young. But skipping is more than a fun activity for kids. It is also a great way for adults to get fit.

Physical benefits of skipping:

• Strengthens calves, hamstrings, forearms and shoulders
• It can help prevent osteoporoses
• Helps burn calories
• It’s good for core conditioning
• Improves agility and coordination

Beginner: Skip for about five minutes. Increase your time each work out until you can skip for 30 minuets.

Advanced: Skip for about thirty minutes; increase your time each workout until you can skip for forty-five minuets. Stop if you feel any pain or discomfort.

Choosing a rope
Adult ropes are sturdier than a plastic kid rope. They range in price from about $8-$30 and are supplied at most sport stores. Try out the rope, before buying, to make sure it is the right length and feels comfortable.

Here are some options you may want to consider:

Cotton jump ropes
These ropes come in five foot and six foot lengths. They are generally inexpensive (about $10)

Ropes with Calories counters
The counters on these nylon ropes will tell you how many calories you burn as you skip (about $20)

Weighted jump rope
These ropes are designed for a more advanced workout. They are polyurethane and have removable weights in the handles. The handles also swivel, resulting in a smoother skipping movement and less stress on the shoulders (about $20)

Speed ropes
Made of material such as nylon or leather these ropes can move through the air relatively fast allowing you to skip more quickly ($20-$30)

Where to skip
Avoid skipping on concrete. Skip outside on asphalt or grass. You can also skip on an indoor or outdoor running track or on a cushioned floor at a gym.

Your Feet
Wear athletic shoes that have good support. You can add foot padding or shoe inserts for extra comfort.

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