The Jump Rope, Your Secret Weapon :

Jumping rope is by far the most effective and efficient aerobic exercise -- one that I recommend everybody incorporate into the aerobic portion of his or her workload. That means you'll need to warm up and stretch before you jump.

Before I get into the how-to, let me begin with a few words of encouragement. I often see looks of dismay from clients when I first introduce this activity into their fitness prescription, and I understand why. Many who come to me for guidance (and perhaps you, too) harbor misconceptions about the difficulty or the strain that jumping rope puts on your body. Let me lay some of those worries to rest.

Fact or Fallacy?

Fallacy: Jumping rope is high-impact exercise.

Fact: Not so. Jumping rope is a lower-impact activity than jogging.

Fallacy: Jumping rope is bad for your knees.

Fact: When done properly, it can strengthen the tissues that surround and support the knees and ankles.

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Fact: Jumping rope can help strengthen your back, but don’t dive into a jump rope routine if you are suffering from any pain or discomfort to your back or any other part of your body. Consult your healthcare professional first. Fallacy: Jumping rope is too difficult and requires a lot of coordination.

Fact: Jumping rope is easy to learn, no matter how uncoordinated you think you are. What’s difficult is building up endurance, something that requires commitment and mental toughness as much as physical ability. The key is patience and building your stamina slowly.

Fallacy: Jumping rope is for kids.

Fact: We may have started jumping rope in the schoolyard, but you can jump rope at any age. Athletes use jump ropes to improve their sports performance, coordination, stamina and agility.

Fallacy: You need to be in great shape before you can start jumping rope.

Fact: Actually, you can begin jumping rope, no matter what your fitness level. You might start off with just 10, 20 or even 30 jumps, but you will progress quickly as your fitness level improves.

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