Wednesday, July 30, 2003

Making the leap to good health

You're never too old to jump rope

By LESLIE GARCIA
Dallas Morning News

The last time you jumped rope, Cinderella was probably dressed in yella, heading upstairs to kiss her fella. Yep, she made a mistake, kissed a snake and how many doctors did it take?

Then you and your buddies were called to supper tuna-noodle casserole maybe, or chicken pot pies. You rolled up your rope and carried it inside. The next day, you'd gather in the driveway and start the rhymes and jumps all over again.

You may think you're too old to jump now, that jumping rope is kid stuff.

Not so, not so. Freddie Cox of Dallas is 56 and hadn't jumped rope since well, since she and her buddies Diane, Linda Sue and Joanne did it together as pre-teens.

Now, though, she spends 45 minutes just about every Wednesday evening taking a jump-rope class.

"When we were kids, we just jumped rope," Cox said. "We didn't do things like 'walk the dog.' I was really shocked at what you can do. Rachel might say, 'We're going to do side-swing, side-swing, double, double, double.'"

Rachel is Rachel Van Castle, jump rope aficionado and instructor of Cox's class. She credits jumping rope with helping her lose the last 10 pounds after her baby was born.

"I decided to take my rope and go into the studio," she said. "It helped me reclaim my body."

And once she realized what a great workout it was, she wanted to share it. So she talked to her supervisor and got the OK to teach a weekly class.

Her class is part of a resurgence of jumping rope, which even includes a competitive bracket. Plus, jumping rope is officially recognized as a sport by the Amateur Athletic Union (AAU).

Besides convenience (you can take a rope virtually anywhere) and economy (jump ropes cost as little as a few bucks and rarely more than $20), benefits of the exercise include the following:

Improving cardiovascular endurance and performance. "After jumping rope, all of a sudden, a spin class is like a walk in the park," Van Castle said.

Strengthening legs, especially after such moves as jumping on one leg and squatting as the rope twirls.

Improving coordination, speed and agility.

Toning upper body muscles as well as muscles of the lower body. It also helps sculpt abdominal muscles and reduce cellulite.

In addition, it's a good calorie-burner. A 150-pound person who jumps 120 times per minute can burn 10 calories per minute. That's 150 in a 15-minute workout. (Which, truth to tell, goes by rather slowly the first few times).

"The misconception has been that it's bad for your knees," said Van Castle, 30. "That's not the case. Like any activity, when you use proper form and technique, it can be totally safe. If you've had six knee surgeries, it's not the thing to do. But a normal, healthy person can benefit."

Tips for getting started

Interested in starting a jump-rope routine? There is one caveat: Ten minutes of jumping rope, if you're not used to it, can seem like several times that.

Here are tips to get you on your way. They're from Rachel Van Castle, who teaches a jump-rope class.

Stretch your calves before and after the workout. Otherwise, the next day you might have a hard time walking.

Wear cross-training shoes.

Rope choice is as personal as shoe choice. For instance, cable ropes those with a plastic or nylon coating are lightweight, turn easily and are good for speed, agility and cardiovascular strength. Beaded ropes those often used in elementary schools are slightly weighted and good for beginners.

Jump on a wooden deck, a padded floor or carpet with a short nap.

To determine whether a rope is the right length, step on it with both feet. The handles should reach your armpits. The more skilled you get, the shorter it can be.

Start slowly, even if you're in shape. Try for a minute or two initially, then rest and stretch your calves.

Don't worry about lifting your knees high; it can be a waste of energy. Ditto for "double bouncing" as you jump.

Start with a two-foot "boxer shuffle" in which your feet stay close to the floor.

Keep your elbows close to your sides as you turn the rope.

If you keep tripping over the rope, try spinning your rope faster.

Make rope jumping part of a fitness routine, not the whole routine.

For more information, check out jumpropenet.com or usajrf.org (USA Jump Rope).