At-home fitness
This story was originally titled "At-Home Fitness: 10 Easy Pieces" in the October 2009 issue. Subscribe to Canadian Living today and never miss an issue!
1. Skipping rope - $8 to $20
A simple skipping rope can improve your cardio health and give you a total body workout – strengthening your upper and lower body, core and abs. It can also improve your physical and mental coordination (it trains you to work both sides of your brain). And if you use it for stretching, it boosts your flexibility.
For home use, a plastic, rubber or beaded rope is best. Get the proper length – if it's too long, you’ll have to wrap it around your hands; if it's too short, you may trip on it.
Tip: Try it before you buy it.
Try this move: Skip for 20 seconds, then rest for 20 seconds, for a total of five minutes. As you progress, increase your skipping and rest times by 10-second increments.
Calories you'll burn: One hundred to 150 calories in 10 minutes, depending on your weight and how intensely you skip.
What to watch out for: Proper technique will help minimize your risk of injury: Turn the rope with your wrists, not your arms, and jump only a couple of centimetres off the ground. Always skip on an even surface. Avoid skipping if you have ankle, leg or joint problems, lower back issues or arthritis.
Meet our expert panel
Kendra Compton, certified personal trainer and fitness instructor specialist, and owner and president of Balanced Fitness in Edmonton
Andrew Cutler, certified personal trainer, advanced training instructor with YMCA Canada, and director of wellness for the South and North YMCAs of Fredericton
Pamela Mazzuca-Prebeg, athletic therapist, personal training specialist and athletic trainer in Toronto
