Jump, jump for your health

Jumping rope isn't just for little girls.

This cheap, mobile exercise burns more calories than the elliptical machine and improves balance, reflexes and coordination. While it may not be as sophisticated as a yoga or step class, an hour of jumping rope will burn up to 1,000 calories and can be done anywhere.

It's a full-body workout that tones calves, arms and abs.

But for all its benefits, jumping rope can be exceedingly frustrating. Miss a step and you loose your rhythm, or worse, you stumble.

A new product called JumpSnap has made skipping rope much easier. The product features two handles like a jump rope, but there is no rope to trip over. Instead a computer keeps pace for you by make a noise that sounds like the rope hitting the ground when it's time to jump. JumpSnap also has the ability to count calories burned in a workout and time jumped.

"I was frustrated because I kept tripping," Brad LaTour, the inventor of JumpSnap said. "It has all the benefits of jumping rope but has removed all the hurtles which impede jumping rope."

LaTour has lost 50 pounds and trimmed six inches off of his waist since he started using JumpSnap, he said that an independent study has shown that the product burns 10 percent move calories than traditional jump roping because there are no interruptions.

But some people like the challenge and coordination benefits of actually jumping over a rope.

"I just don't see why you don't just buy a jump rope that costs $10," said Jaime Garza, owner of the Boxing Gym in Edinburg. "Why reinvent the wheel?"

But whether using JumpSnap or a regular jump rope, people can expect to see results.

"Jumping rope is a total body work out," Garza said. "It helps build condition and cardio and rhythm and reflex. Jump roping is a total gym. It's a fantastic workout."

But Garza admits it's not as easy to jump rope as an adult as it was as a child. Jumping rope often teaches people humility and persistence.

"If you're not in a group session with a bunch of people jumping rope with you it's easy to quit," he said.

With time though the body gains endurance and jumping rope becomes easier - but it's still not an easy workout.

"I hate jump roping," Garza said. "It burns the crap out of your calves, but well conditioned athletes jump rope."

If jumping rope is too hard in the beginning he recommends that you shadow-box jumping rope or jump an imaginary rope. Overtime your endurance will improve. Once you pick up the rope, you should go slowly. Gradually you can pick up the pace.

Garza recommends that if you want to get in shape, aim for five rounds of three minutes of jumping every day.

"Over time, it gets easier, and you're conditioning is phenomenal," he said.

Paige Lauren Deiner covers features and entertainment for The Monitor. You can reach her at (956) 683-4425. You can reach her at (956) 683-4425.

• How To Develop Basic Jump Rope Endurance

Warm-up: Warm muscles before starting to jump by jogging in place or perform simulated jumping movements. Then stretch entire body. Begin jumping.

Preparation Phase: In the first two weeks, emphasis should be placed on technique, not speed.  Rope Jumping is a skill movement, that requires proper timing and coordination of the rope swing with each jump.  

1st Week:  Practice the Basic Bounce Step and Alternate Footstep up to a total of 5 min. per day.  Depending upon your current skill level, begin with as few as 1 to 5 or 5 to 25 jumps per jumping bout - stopping, resting and starting again, as you desire.  Jump and rest in a 1 - 2 ratio   (ex. jump 30 sec, rest 60 sec.). 

2nd Week: As your technique and jumping capacity improves add 10 - 20 jumps to each jumping bout.  Jump and rest at a 1 - 1 ratio (ex. jump 60 sec., rest 60 sec.).  By the end of the 2:nd week, you should be able to jump 100 - 300 jumps continuously without a miss.

Conditioning Phase:

3rd Week: After two weeks of training with the rope, you should work up to 5 min. of continuous jumping at 120 turns per min. to reach a level of basic fitness!  Keep jumping 3 - 5 times per week.  To advance, now work up to 10 min. of continuous jumping.  It may take 3 - 6 weeks to attain this level. Keep jumping 3 - 5 times per week at 140 - 180 turns per min. 

Progress at you own pace, to avoid shin splints and sore calves.  Stretch before during  and after each session, calves especially.

Source:  www.jumpropeinstitute.com