JUMP­ING QUEEN

Health & Nutrition - - FITNESS FORUM - Radha Menon, Chen­nai

I used to jump rope a lot for ex­er­cise, but I haven’t for a while, and I’d like to start again. But I’ve heard that it may not be ad­vis­able for older adults. I’m 62 and I still run reg­u­larly, but I like to mix up my work­outs. It’s heart­en­ing to hear that you want to get back into a work­out pro­gram like jump­ing rope, de­spite peo­ple ad­vis­ing you against it! That said, it’s also ad­vis­able to get a med­i­cal clear­ance for the same, and if you do not have any med­i­cal or or­thopaedic is­sues, you could jump rope. It’s a great car­dio­vas­cu­lar work­out and also im­proves bal­ance and co­or­di­na­tion com­po­nents. Since it is a high im­pact work­out, eas­ing your way and ex­er­cis­ing with cau­tion is ad­vised. Start at rel­a­tively lower in­ten­si­ties (avoid jump­ing high at high speeds) and for very short du­ra­tions in the ini­tial stages. Once your body adapts, you can grad­u­ally in­crease the du­ra­tion and fre­quency. Given that you run reg­u­larly, your body is used to high im­pact forces, and you should be able to jump rope pretty eas­ily. You might want to per­form the move­ment on sur­faces like grass or sus­pended floor­ing so that it is less stress­ful on your joints. You can mix up your rou­tine with jump rope cir­cuits on days you are not run­ning, or you can jump rope as a warm-up be­fore a run. In­clude foam rolling and stretch­ing into your work­out reg­i­men to pro­duce bet­ter move­ment qual­ity and also min­i­mize risk of in­jury.

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