Rope skipping is a great way to add spice to your exercise program. Remember, variety is one of the keys to staying fit. Studies have shown that people tend to stick with activities that are accessible and enjoyable, so why not give jumping rope a try?

Skip for your Health
Rope skipping is an exercise we tend to overlook as adults. The thought of jump roping usually conjures memories of our childhoods, usually either in the form of fond recollections of grade school playgrounds or shuddering vignettes of endless rope skipping in gym classes. The idea that jump roping could be a part of our current exercise routines doesn’t often enter into the picture.

Rope skipping actually has a lot going for it as an exercise. Rope skipping can assist in developing agility, coordination, and balance, not to mention improvements in cardiovascular and muscular endurance. Current research is showing that high impact activities, such as jumping rope, can also help maintain and build healthy bones. Another big plus is that the cost is minimal – a place to jump, a good rope, and a pair of supportive athletic shoes are all you need.

Your purpose in choosing rope skipping will depend on how long and often you do it.

•     Bone health
•     Cardiovascular fitness
•     Coordination

Easy does it
Like all exercise programs, jumping for your health needs to be eased into. Jumping rope is a high impact, high intensity activity and those with health concerns should consult their physician before starting a jump rope program. As a coordination and agility builder, short bouts of jumping are sufficient. If you plan on using jumping rope as part of your aerobic routine, it’s best to combine it with other aerobic activities, such as walking, biking, or running. The intensity and impact can really add to an exercise program.

Getting started:
For novices, a beaded rope is recommended because it holds its shape and is easier to control than a lightweight cloth or vinyl rope.

•     Adjust the rope by holding the handles and stepping on the rope.
•     Shorten the rope so the handles reach your armpits.
•      The exercise surface is very important. Do not attempt to jump on carpet, grass, concrete, or asphalt. While          carpet reduces impact, the downside is it grabs your shoes and can twist your ankle or knee. Use a wood          floor, piece of plywood, or an impact mat made for exercise.
•     A good pair of supportive athletic shoes is a must as they will give you more lateral stability and save wear         and tear on your feet and joints. The right rope is important, too. Warm up. Get your heart rate elevated and         your muscles warm by lightly jogging in place for approximately five minutes.
•     Your posture should be erect but relaxed when you jump.
•     Look straight ahead, not down at your feet.
•     Roll up to the balls of your feet to push off and land lightly back on the balls of your feet when you land so         that your muscles share the load of impact along with your joints.
•     Keep your knees slightly bent.
•     Arms should be relaxed at your sides.
•     Don’t forget to have fun! Once you learn how to jump, you can try some tricks, such as crossing your arms or         getting the rope to pass under your feet twice in every jump.

Skipping Rope Doesn't Skip Workout
It's cheap and portable – and burns more calories than you might think. Give it a whirl!

What piece of exercise equipment sells for under Rs.100, fits into a briefcase, can be used by the whole family, and improves cardiovascular fitness while toning muscle at the same time? And using it for just 15-20 minutes will burn off the calories from a candy bar? The answer: a skipping rope.

Jumping rope is a great calorie-burner. You'd have to run an eight-minute mile to work off more calories than you'd burn jumping rope. He sees rope-jumping as something fit adults can use to add spice to their exercise routine. You are putting direct stress on knees, ankles, and hips, and if done properly it's a lower-impact activity than jogging.