Dear Pepper,
I read your column regularly and find it very interesting and informative especially for someone like me who is not familiar with the gym world. I play golf recreationally with my partner and consider myself relatively fit, but I think I could do with a bit more endurance activity.

I got a skipping rope as a Christmas present. Would you recommend skipping? How effective is this and can this be used as an aerobic activity?
Keep up the good work!

Dear Celia,
It's always rewarding to know that this column is helpful and informative to my readers. I hope you continue to read and benefit from it. Skipping, swimming, cycling, etc. are all aerobic activities. Skipping incorporates all the muscle groups of the upper and lower body so the cardiovascular benefits are immeasurable - it boosts stamina, strength and leg tone.

Although skipping is not as popular as some of the other cardio-activities, once you start you will see that it is underestimated. Also it is different from other activities or sports that come with the risk of injury. Proper technique is the key to safe and effective skipping. Warming up is very important to reduce the risk of injury, adding a light stretch to all the major muscle groups especially the calves.

Ensure you have a good pair of 'cross-training' shoes (sneakers) and a good support brassiere. Basic technique in skipping is the bounce and the alternating footstep. (Instructions for both steps are given below). Both steps will definitely improve your cardio conditioning and proficiency.

I would suggest starting with the bounce step as this is the simplier of the two. Your goal should be to skip for 140-150 times without stopping (this would be considered as one set) 5 times per week. But for now, you could try doing this by intervals. Rest as you need to between each set, gradually increasing the repetitions for each set until you can reach your goal. All the best.

The Bounce Step 1 Skip with both feet together, pushing from the ball of the feet and bending the knees slightly. 2 Jump high enough to clear the rope off the floor. Do not double-bounce.

Alternate Foot Step 1 As you swing the rope around you, jump on one foot. As the rope comes again, jump on the alternate foot. 2 Lift your knees as you would do when jogging in place at a moderate pace.

Pepper Dawson is a fitness professional & the owner of Sweat Shop Fitness Club in New Kingston. Write to Dear Pepper, c/o all woman at Jamaica Observer, 40-42 Beechwood Avenue, Kingston 5 or e-mail: sweatshop6@hotmail.com

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