Jump to it: turn your way to a better body with this simple but challenging workout - Special Section: Better Homes & Bodies - jump rope

Can you remember the last time you jumped rope? Whether you did it for exercise or play -- probably both -- most likely, the intent was fun. The good news is that jumping rope is a great way for just about anyone to get a super workout, no matter what her shape, size or Fitness level. Jumping rope is also an excellent way to burn lots of calories: approximately 200 per 15-minute workout. Other benefits include:

* Improved cardiovascular fitness

* Great full-body workout

* Enhanced balance and coordination

* Strengthened muscles and bones

* Increased speed and power

* Jump ropes are easy to use, lightweight, convenient and inexpensive.

Getting started

Of course, the first thing you need to do is get a rope that's both the right size and easiest for you to use. When shopping for a rope, you'll have a few options, including length and material. As far as material goes, plastic, fiber and leather are available, in addition to weighted ropes. For general fitness purposes, choose a plastic segmented rope, which is probably similar to the ones you used in elementary school. It's durable and inexpensive, costing around $10.

To choose the right rope size for your height, follow these recommendations offered by jumpropestore.com:

Height    Rope Length

Under 5'  7-foot jump rope
5'-5'6"   8-foot jump rope
5'6"-6'   9-foot jum rope
Over 6'   10-foot jump rope

Moving right along

Now that you've chosen the tight jump rope, it's time to consider a few other points of interest when preparing for the challenge of such a demanding workout.

1) Choose a good pair of shoes. Aerobics shoes and cross-trainers are best. A supportive sports bra is also a must.

2) Avoid concrete surfaces. Instead, jump on wooden, rubber or carpeted (not shag) floors.

3) Jump in an area clear of obstacles that could get in the way of the rope as you turn it. If you're indoors, make sure you have plenty of room above as well.

4) Keep your elbows close to your body and hands down by your sides.

5) Keep your jumps low to the ground and turn the rope by flipping your wrists, limiting your upper-arm involvement.

6) Warm up for 5-10 minutes by walking or doing light "practice hopping" without the rope. Stretch your calves and thighs before and after jumping. (Always warm up before stretching.)

the basic jump

Although you'll be jumping the same way whether you're a beginner, intermediate or advanced trainee, the length of time you spend doing it will vary. Instructions for the basic jump are as follows:

* Stand with your feet together and knees slightly bent.

* Allow your arms to relax by your sides while holding the grips lightly in each hand.

* Keep your hops small and close to the ground.

* Flick your wrists in a circular motion while keeping your elbows close to your sides.

* Jump once for each rope rotation.

keep it in your range

How can you tell if you're "in the zone" during aerobic exercise? You can monitor your heart rate or you can go by "feel." If you don't want to mess around with numbers, you can fairly accurately judge your level of intensity based on how hard you feel you're working. If you feel like you're at a 7 on a scale of 1-10 -- with 10 being most intense -- you're probably working out at about 70% of your maximum heart rate (generally 220 minus your age). If you'd rather go by the numbers, then follow the directions below to estimate your target heart-rate (THR) zone.

First, determine your resting heart rate. The most accurate measure of this can be taken upon rising in the morning. Simply count your heartbeats while lying quietly for 60 seconds. Jot that number down as your resting heart rate. This formula is called the Karvonen method of heart-rate calculation, also known as the heart-rate reserve method. This method of calculating your target heart rate considers individual differences in fitness levels.

Next, plug the appropriate numbers into the following target heart-rate formula:

[220-_____(age) - _____(resting hr)] x _____ (desired %) + _____ (resting hr) = THR

Beginners should work at 60%-70% of their maximum heart rate, while intermediate level exercisers can work at 70%-80% of their max. If you're advanced, you can safely work at 75%-85% of your maximum heart rate. For example, if you're 30 years old, your resting heart rate is 60 and you want to work out at 75% of your maximum heart rate, your numbers would look like this:

220-30=190

190-60=130

130 x 75%=97.5

97.5 + 60=157.5

Thus, your target heart rate is around 158 beats per minute. You can use this same method to determine both the high and low ends of your target range.

Of course, jumping rope is inherently a high-intensity activity compared to many of the more common aerobic activities you may do. Because of this, you may find that your heart rate is higher than usual. This is fine, as long as you treat the session like you would any other interval session. Raise your heart rate for a limited amount of time and then bring it down during a recovery phase. If you'd rather keep your heart rate steady and within your target range, start jumping without the rope first, and monitor your heart rate from there. If your heart rate needs to be higher, then add the rope back in. (Of course, you should check with your physician before beginning any strenuous exercise program.)

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