| Show MoNdxy K&y 8 2000 Jumping rope for fun and fitness Do you think of jumping rope as a school-yar- d pastime for girls? Consider this: Many professional athletes use rope jumping as part of a workout Why? Because jumping or skipping rope is one of the best aerobic workouts available It’s easy to add jumping rope to your exercise schedule Jump ropes are inexpensive and come in a variety of colors styles and lengths To choose die right length stand with your feet togedier on the middle of the rope The rope handles should touch the bottom of your rib cage Your goal should be to jump with a smooth even rhythm of 60 jumps per minute trying to avoid misses As your fitness level rises gradually increase the number of jumps per minute from 60 to 120 At this rate you bum 15 calo My 10-wce- lc EducAtt's Kids SlANdARd'ExAMINtR ries Warming up per minute the same amount you’d use in running a mile cooling- down Activity- - Graph your progress Read the following directions for a jump rope fitness program As you read add bars to the bar graph Start with 2 minutes of jumping and gradually build up to 20 continuous minutes at least three times a week The first week follow the 2 minutes of rope jumping with 2 minutes of jumping without the rope During each succeeding week add two minutes of jumping with the rope and two minutes without the rope After five weeks you’ll be up to 10 minutes jumping rope and 10 minutes jumping without the rope During die sixth week begin to add two minutes to the rope jumping portion of your workout and subtract two minutes from e your segment Continue to add and subtract this way each succeeding week until you are jumping with the rope for 20 minutes by the 10th week - jump rope fitness program (minutes) v Before starting any vigorous activity important to warm up your muscles It’s equally important to cool down gradually when you’re done Warming up and cooling dpwn will help you tor W ' avoid injury 10-we- without-the-rop- - v it’s For cyclists n Here are some warm-u- p exercises for cyclists Hold each ‘ position for 10 seconds repeat 3 times 4 Cannonball: To stretch your lower back and neck lie flat on your back and bend your knees placing your feet flat on the floor Grab your knees and slowly pull them to your chest while curling your head to your knees 'Figure four To stretch your hamstrings sit gn the floor with your right leg ‘straight Bend your left leg until your left foot touches the inside of your right thigh! Slowly bend forward at the hips and tryJ:o move your chin toward your right foot Reverse leg positions i Fencer To stretch your hip flexors take a laige step forward with your Y v right leg bent so that your right knee is directlyover your right ankTe Straighten your left leg and balance it' on ‘the ball of your left foot Slowly f y lower your hipsT keeping your back straight Reverse leg positions- cool-dow- -- ' - ’ i h' : For rope jumpers Y- - r To lessen the chance of getting warm up' and cool down with A these lower leg exercises Hold each position for 10 seconds repeat 5 times Leaning tower: Stand erect and face a wall Keeping your heels flat on the floor slowly lean forward at the hips If necessary use your arms for support Knee lean: Stand erect and face a wall Keeping your heels flat on the floor lean forward slowly bending your knees Tippy top: In a kneeling position place the tops of your feet flat on the floor Slowly sit back on your heels and lift your knees off the floor as high - as possible shin-splin- ts |
