FITNESS CLUB

Some of us are not keen about going to the gym. So, why not start a home gym this Christmas?

There is a wide variety of home-exercise equipment and some of them are reasonably priced. It gets better though because we can also improvise by using things around the house for exercising. However, if you have to buy, buy what works best for your needs based on what you will achieve now and in the long run. When you are choosing equipment, you should be guided by your level of fitness and the availability of space. All you need to start your gym activities is a space that can accommodate you.

Get a jump rope

The first piece of equipment could be as simple as a jump rope. This is probably the most affordable exercise equipment that you need to get. Skipping can be done at any time and almost anywhere. It can be done at moderate intensity or high intensity and it actually adds variety to your fitness routine. Rope-jumping targets your cardiovascular fitness, balance, agility, strength, endurance and weight management.

The jump-rope activity can be performed with many variations to increase the degree of difficulty and achieve your objective. Skipping, for example, can be used as the main event in a circuit exercise routine to address fitness factors such as endurance and speed.

Skipping techniques

There are specific jump-rope techniques that should be followed for safety and to maximise benefits. During the rope-jumping routine your shoulders should be relaxed with your elbows slightly bent. Your movements should be restricted to the wrists, which are used to turn the rope, and to your legs for jumping.

You should jump by bending your knees slightly and bouncing softly on your toes and the balls of your feet. Jump just high enough for the rope to pass between your feet and the floor. The routine should be practised on a soft surface to minimise the pressure on your joints, ankles, knees, hips and shins.

The routine can be varied by doing the double-foot jump where both feet take off and land simultaneously.

The alternative foot-jump technique has one foot landing after each turn of the rope.

The running-step routine involves a jogging action, jumping over the rope.

The high-step variation requires high knee lifts as the rope is turned. This is done at a jogging pace with a gradual increase in intensity.

The cross-step routine requires the crossing of the lower legs while you are airborne so that you land with the legs crossed. The legs are switched on each jump.

The side-to-side jump-rope routine involves both feet landing together, slightly to the right then to the left on each bounce.

Dr Kenneth Gardner is an exercise physiologist at Holiday Hills Research Center; email: yourhealth@gleanerjm.com.

All you need to start your gym activities is a space that can accommodate you.