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Kids Jumping Into Fitness
Jumping Rope for Exercise
By Sue Marquette Poremba
Kristin Heumann started jumping rope when she was in kindergarten. Today, the Arizona State University graduate student is a competitive jump roper. Thanks to 17 years of jumping, Heumann knows firsthand the health benefits of this activity. She's also made it the focus of her research, as she's conducting a study on how jumping rope affects bone stiffness, which is important for bone health. "My hypothesis is that jump ropers will have a significantly higher bone stiffness when compared to their sedentary age- and sex-matched counterparts," she says.
For most of us, the last time we jumped rope was on the playground during recess. But for those who are interested in bumping up their workout intensity or for those who think they don't have much time to work out or can't afford to join a gym or buy expensive home equipment, it is time to rediscover that playground pastime and begin jumping rope for exercise.
"Jumping rope is a plyometric activity that enables muscles to reach maximal strength in a short amount of time," says Debi Lander, director of fitness for TrimTalk.com. "It is also a great cardiovascular alternative to your usual aerobic workout. Jumping can increase body awareness and help develop better hand-eye coordination."
Lander provides the following tips:
- Get equipped. Jump ropes are made from a variety of materials and feature various grip styles. Choose a lightweight rope with foam grips so it won't slip away from you. Choose the right length of rope by stepping one foot on the center of the rope and bringing both handles up to the chest. The handles should reach about chest-high.