"Learning the Ropes"

 is an article from Mayo Clinic's, HealthQuest, dated March 2004.

When you picture someone jumping rope, do you think of a boxer training or a girl playing?  Maybe you should imagine yourself jumping rope.  Consider the benefits.

    1.  Provides you with an excellent cardiovascular workout

    2.   Ranks with running and biking as a calorie burner

    3.  Helps build muscle endurance and strengthens bones

    4.  Improves coordination and balance

    5.  Is easy, inexpensive and portable

Want to give it a whirl?  Follow these tips.

    1.  Select the correct jump-rope length.  When you place one foot on the center of the rope and bring both handles up,      they should reach chest high.

    2.  Start out easy and monitor your heart rate.  Jumping rope can raise your heart rate quickly.

    3.  Begin each session with a warm up, such as walking for 5 minutes.

    4.  Bend your knees slightly.

    5.  Wear good supportive shoes.

    6.  Jump on a wood floor, the lawn or a mat.  Avoid concrete.

    7.  Keep your shoulders relaxed and your elbows close to your sides.

    8.  Try to jump no higher than 1 inch off the ground.

It's vigorous work, so start out with just a few minutes and gradually work up.  Create variety by  jumping in place or moving around.  Turn the rope forward or backward.  Choreograph a routine.  For more ideas, check out books or videotapes on jumping rope.