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prevent your feet from slipping. Look for Lego-type inserts called risersthat

snap on underneath to increase the height of the step. Reebok and The Step

Company make sturdy steps. In Chapter 19, we recommend several step

video instructors to help you make good use of your purchase.

A jump rope

Jump ropes may remind you of pony-tailed little girls in school yards, but

don’t be fooled: Skipping rope offers some very real, very adult fitness bene-

fits. It strengthens your cardiovascular system, improves your agility, burns

tons of calories, and tones your thighs, calves, abdominals, back, chest, and

shoulders. You can take your rope with you anywhere, and to use it, you

don’t need any more space than a small coffee table takes up.

Jump ropes have been subjected to a bit of technology in the past few years.

Forget about the frayed cloth ropes you used as a kid. Even leather is history.

Many ropes are now made of tough, molded plastic; metal wire coated in

acrylic; or space-age polymers with names we can’t pronounce, let alone

spell. These materials make for ropes that turn faster and more smoothly.

Look for features like soft foam or rubber handles, which prevent callusing,

and ball-bearing-like swivel action between the cord and handles.

You can get a perfectly good jump rope at a sporting goods store or depart-

ment store for as little as $3, although you may want to spend $15 to $30 for

the fancy features. To size your rope correctly, stand on the center of the

cord and pull the ends straight up along your sides. The handles should just

reach your armpits.

Many people avoid jumping rope because they view it as a high-impact activity.

But if you do it right, it’s more like a medium-impact activity on the order of a

brisk walk. The secret is staying low. Your feet should barely clear the floor,

and you should bend your knees just slightly.

Use a light rope if your aim is to work on skill and agility and to jump fast. Fat,

weighted ropes (^1 ⁄ 4 to^1 ⁄ 2 pound) work well for building upper-body muscular

endurance, but using them for fancy footwork or special tricks is a bit like

asking a Clydesdale to run the Kentucky Derby. Buy one of each, and you can

mix up your workouts. With weighted ropes, the weight should be in the

cord, not the handles.

When you jump, keep your arms relaxed and slightly bent, and keep your

upper-body movements to a minimum. Instead of turning your arms in big

circles, simply let your wrists swivel slightly. (This is especially important

when using a heavy rope; otherwise, you’re in for sore shoulders.) Start with

a few short sets — about 30 jumps for a light rope, 5 to 10 turns for a heavy

rope. Rest by marching in place between sets. Gradually increase the number

314 Part VI: Conquering the Gym (Even at Home)