Fit Five: Jump rope exercises

A HOP, SKIP AND A JUMP

pring signals a start to increased outdoor recreation in the Four Corners and a time to train for the adventures ahead. Though the days are getting longer, our schedules can be packed with other activities. Skip the gym and skip rope instead. Jumping rope is an easy way to incorporate more movement into your day. A jump rope is an affordable tool for fitness and it is a fun activity for all ages. It is compact, so you can carry it with you or tuck it in a drawer to access in your downtime. BENEFITS

Activities like biking and hiking in the Four Corners can take strength and stamina. Jumping rope can help with both. Adding a jump rope to your routine can help to strengthen calves, hamstrings and glutes, as well as the muscles in the foot and ankles. At a moderate pace, you can burn an average of 10 calories a minute, and the special focus on footwork improves both balance and coordination. EQUIPMENT

Finding the right equipment is important. Avoid lightweight ropes from the toy department and invest in a weighted rope in the correct height. The handles should reach your armpits when the rope is touching the ground. When jumping rope, you should wear properly fitted athletic shoes. For safety reasons, you should avoid jumping rope on carpet. TECHNIQUE

Though jumping rope is an easy exercise, form matters. Stand up straight with your feet shoulder width apart. As you swing the rope and jump, always keep a slight bend in the knee. Do not kick your feet back when jumping. Instead of jumping higher, focus on jumping just an inch off the ground, keeping your arms even and at your sides. SINGLE BOUNCE

Start by practicing the basic bounce. As you swing the rope over your head, push evenly off the balls of your feet and jump to clear the rope. Do not double bounce between swings.

ALTERNATE FOOT JUMP

After mastering the basic bounce, try this skip step for strength and balance. After each jump, land on the opposite foot each time. HIGH KNEES

With each jump, bring your knees up as far as possible. Set a moderate pace for an intense workout. This workout engages the core, and adds strength to the glutes. SKIER JUMPS

Use a crack in the sidewalk or imagine a line through the center of your jumping space. After each jump, alternate the landing position from side to side of this imaginary line. CAN CAN

Just like the popular dance, this jump is fun footwork which is great for balance. On the first swing, hop on the right foot, swing again, and left knee up, swing, hop on right foot, swing and left leg kick. Repeat with the opposite feet. l How to use a jump rope to stay in shape S

Easier exercise is just a hop, skip and a jump away. BY HUNTER HARRELL

Business announces collaborations, new hire Veterans

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