BDO Featured Fitness Move: Jumping Rope
Let’s face…exercise just doesn’t get more basic than jumping rope. But for something so simple, that requires nothing more than a rope, a shock-absorbant service, an adequate amount of jumping space and a pair of gym shoes, few other exercise can boast even half the great benefits.
Body Parts: The ENTIRE Body
1. Basic Rope Jump
Reps: 15 – 20 Minutes
“Jumping rope develops endurance, balance, quickness, or both, depending on how you train – it improves coordination, timing, rhythm, agility, and upper and lower body muscle tone,” says Ken Solis, MD, aka Dr. Jump, and author of Ropics: The Next Jump Forward in Fitness (Human Kinetics, 1991). Jumping rope has a good cardio emphasis and could even offer some flexibility benefits if the arm and leg positions vary. “It will also produce an aerobic training effect if continued for 15 minutes or more,” adds Dr. Jump.
How To Perform The Move
“For a beginner, the best jump-rope will be made of a fiber rope that is able to turn at the handles so it doesn’t get twisted so easily. Ropes made of woven fiber cords don’t sting so much when you miss, and you can progress to faster leather, plastic-beaded, or plastic-cord ropes when you have experience and want to jump faster. Also, be sure the rope can be adjusted for your height. If you stand on the middle of the rope, the ends should come about up to your armpits,” says Dr. Jump.
Over a six-week period, focus on gradually building your jump rope endurance from 140 to 500 consecutive jumps in small increments. Do not immediately focus on improving speed. Simply mastering these two techniques will provide you with a solid foundation for your jump rope training.
2. Bounce Step
Jump with both feet approx. 1 inch off the floor.
Land lightly on the balls of your feet.
Do not let your heels touch the ground on landing.
Master the bounce step before attempting the alternate-foot step.
3. Alternate-Foot Step
Instead of jumping with both feet at once, alternate your feet as if running in place.
Be sure to raise your knees to the front.
Jump a little higher than 1 inch off the floor.
Stay on the balls of your feet.
To get started, Marty Winkler, co-owner of RopeSport suggests the following:
• Use some wrist and forearm when turning the rope. Make small circles or a cranking motion.
• Jump only an inch or two off the ground.
• Land softly.
• Look straight ahead. Watching your feet doesn’t help.
• Keep hands level with the hips. Don’t let them raise or lower.
• Push off and land with the balls of the feet. Heels should just tap the ground.
• Relax your neck.
• Avoid hunching.
• Keep your elbows bent as if holding a curl bar. A rope that’s too long will pull your elbows away from your torso.
• Remain loose but controlled.
• Breathe normally. You should be able to have a conversation while you’re jumping.
• If you get tired, you can still get a great workout by turning the rope to the side of your body or by just holding onto the rope and continuing to mime the jumping motion.
The Calorie Burned
• Slow jumping burns about 9.4 calories per minute and about 281 calories per half-hour.
• Moderate jumping burns about 11.7 calories per minute and about 352 calories per half-hour.
• Fast jumping burns about 14 calories per minute and about 422 calories per half-hour.
And even more calories are burned when you incorporate other movements while jumping rope.
Stop Your Hair Breakage Now!
Black hair. It can be so beautiful when it’s cared for. But what’s one of the absolute, number one complaints of most Black woman, regardless of whether their hair is relaxed or natural? How to stop so many little pieces of that hair from ending up in the sink, on the pillowcase, on the back collar of a shirt, etc.
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To maintain healthier and stronger hair that sees less breakage, there are five primary things you need to do:
Keep Your Hair Clean. Shampoo your hair as needed. If your work out often, work outside or are often in an area where dirt, odors, smoke or excessive residue is in the air, you should shampoo your hair at least once per week. Use shampoos that are suited to your hair type, texture and condition. If your hair is relaxed, color treated, dry or has any other special needs, take extra care to ensure that the shampoo is not only gentle.
Keep Your Hair Strong. Use the right conditioner. If your hair is weak and breaking off, you will need to use a protein based treatment to add strength back to your fragile hair. Hair is approximately 85-90% protein and will need protein to restore what may have been lost.
Keep Your Hair Moisturized. Always follow a protein treatment with a moisture treatment to soften hair that has been strengthened and often hardened by protein. Your hair needs moisture, particularly when it is exposed to chemical treatments and heat appliances. Use a moisturizing hair dress between shampoos. Deep condition your hair, at least once per week to keep hair soft and flexible. Hair is approximately 10-15 % moisture and when moisture is lost hair become dry and brittle and will surely break off.
Keep Your Hair Detangled. Friction is the number #1 cause of breakage in women regardless of culture, hair type or texture. Hair is a fiber and when fibers rub against each other, they create friction and often tangle. Tangled hair often becomes torn and ripped out. Leave in conditioners are excellent for their detangling benefits. Better quality leave-in products provide a much needed layer of protection to the hair that can last long after the conditioning service.
Keep Your Ends Healthy. Pay attention to the ends of your hair. If you notice split ends, cut them off immediately because splits can go all the way up your hair shaft. Think of it like a run in your stockings, it cannot be repaired and will continue to expand with daily wear and tear. The only way to rid yourself of the split is to remove it before it goes up the hair shaft.
More Tips To Avoid Hair Breakage:
• Comb your hair once daily, with a large tooth comb. No broken teeth – they can rip and tear hair strands.
• Use a baby brush for smoothing your edges because edges are naturally very fragile.
• If hair is natural use a boar bristle brush, never nylon, because it can cut hair strands.
• If your hair is relaxed, use a paddle brush, plastic and rubber with balled tips to protect your strands.
• Avoid using excessive and repeated heat. Use curling/flat irons and blow dryers only when hair is clean, and only when absolutely necessary, such as for special occasions.
• Sleep in a satin cap or on a satin pillow case.
• Eat a balanced diet and take vitamins to keep hair healthy and strong from the inside: vitamin C, vitamin E and silica vitamin B, zinc, copper, protein and Biotin, to name a few.
Visit the BlackDoctor.org Hair Care center for more articles and tips.
Jacqueline Tarrant is a beauty expert, consultant, columnist, founder & CEO of Style Infinity Products & The Hair Trauma Center in downtown Chicago. Jacqueline Tarrant has pioneered effective methods to help men & women re-grow hair with her multi-layered approach to hair loss, known as Quadra-Follicle Stimulation. Jacqueline’s expertise on hair care and hair health is expressed monthly in national columns that reach millions through various publications. With numerous Style & Beauty appearances nationwide on Good Morning America, NBC, CBS, & the Fox Network; Jacqueline’s credits also extend throughout print in such publications as Seventeen, Cosmopolitan, Essence & the Wall Street Journal.
Her reputation as a renowned Educator, Trainer and Platform Artist has taken her throughout Canada, Europe, Africa, South America and the Caribbean.