rope jumping

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Rope jumping or skipping has long been regarded by boxers and their trainers as an excellent activity for developing aerobic fitness, strength, agility, and coordination. It has also been endorsed by the American Heart Association as a good exercise for cardiorespiratory fitness. However, it can be very strenuous and it is not easy to control exercise intensity. Jumping at 80 skips a minute can require 9 METS (that is, you will use nine times the amount of oxygen used at rest).

There are many kinds of rope jumping, from the very simple to the very difficult. The basic bounce consists of jumping with both feet just one or two inches above the floor, and landing on the balls of the feet with knees bent slightly. You should keep feet, ankles, and knees together. Have your forearms out at right angles, and turn the rope by making small circles with your hands and wrists. Keep your body upright with your head and eyes up. You should start slowly and maintain a steady rhythm. The rope is of the correct length if, when you stand on its centre, the handles reach from armpit to armpit.

Subjects: Medicine and Health.

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