In my 70s I can still do all of this, outside. But living in an apartment, the idea of anyone doing jumping jacks dismays me. I wish health traveled as far and loud and shakingly as jumping jacks do. What's the alternative, please?
3
I wonder if a jump rope would be flagged by the TSA people? Maybe not, might come in handy to restrain an unruly passenger.
Love this! Cheap, fun, exercise! My trusty blue jump rope goes with me everywhere! There are so many inspiring instagram jumpers to get you started.
I’m out of breath just reading this!
1
Post child bearing a lot of women can’t jump rope without peeing a little.
1
At 66, this list of exercises made me cringe. I could NEVER do what is suggested. I have decades of yoga and swimming and walking as exercise, but am finding that things are changing.
I do love to jump ever since I was a kid and agree that jumping is excellent exercise.
Now, I jump in chest deep water as I bounce around and stretch and do jumping jacks and kicks and splits. Water aerobics without a teacher.
I push and punch the water with my hands for a minute. Whatever my body is calling me to do I do it, all while jumping up and down.
I end with 60 seconds of treading water singing The Mickey Mouse Song (M -I-C...K-E-Y...Why, because we love you...) as I was taught at Sargent Camp in the 1960's.
If you have a pool near you or are able to use a pool even once in a while, get in and jump!
Note: I have water shoes since the bottom of pools can be rough on the feet. Bought mine at a local shoe store for $15.00 this year.
Excellent! I would add a single leg standing pose for balance, especially as you get older. A half hour a day of these exercises, or more if you have the time and inclination, will go a long way towards keeping you fit, clearing your head, helping you sleep, and improving your disposition. I know, as I have been doing a variation on this workout for years, as well as walking 10 to 15 miles every other day, weather permitting, and I'm in the best shape of my life at 68.
3
I've had a bulging disc between the L4 and L5 vertebrae for 35 years. Possibly because of this, I haven't been able to jump repetitively for 35 years without my lower back muscles threatening to seize up. I would LOVE to jump rope for exercise.
Any suggestions?
7
@Neil Yoga
Motivation suggestion: If you are an "older" guy like me, search your area for track meets that are open to everyone ("Masters") and start easy & fun(!) training for anything from the sprints (100, 200,400) to longer distance of 1/2 or full mile of even 5Ks. Give yourself several months before racing and don't worry if you are the best---any finisher is a champion! (Your younger relatives will be impressed!)
PS--I am an octogenarian, still competing, still impressing my young ones.
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I started jumping rope regularly in my early sixties and the article is right that jumping rope is indeed a very quick and efficient way to exercise.
But it's misleading to suggest the finding an indoor place to jump rope is easy. Jumping rope requires an extra high ceiling and wide clearances on the sides. In a busy gym, jumping rope takes up the space of tree or four exercise mats.
13
I'll be 81 soon and a few years ago my four year old Grandson looked at me very seriously saying “ … you are VERY, VERY, VERY OLD.” I asked, "Why do you say that Jerry?" He responded, "Because you have grey hair and a grey moustache and then you will die."
Well, that got my attention! I wasn't going to dye my hair but thought about what I could do to change his mind. I hadn't done Pull-ups in years but gave it a try and did two. When I showed him he said, "Cool!"
With that, I was on my way. I now do a good deal more reps, at times to the positive comments of strangers and it's all recorded on a small video camera that I'll give him in a year or two. It will be my Testament to him that you can't stop Father Time but you don't have to lie down and just give up.
He has absolutely no idea the very positive effect those few words have had on me - physically, emotionally and psychologically. As is often said, out of the mouths of babes come pure, unvarnished truth and wisdom.
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@Bob Abate
Your grandson was trying to understand death and hoping you would talk to him about it. You both have fears about death from different perspectives.
You can remind him of that conversation about your grey hair and ask if he is worried that you will die soon. Then you have the opportunity to be a good listener (six year olds will tell you what's on their minds). I know you can take it from here - talk to each other from your hearts and you can't go wrong.
This "workout" is totally not an option for older people, and my guess most ordinary folks as well. I am in pretty good shape compared to most people my age (79), and do many more active things than most people of any age, but I can tell you I couldn't begin to do anything like this exercise routine. The 5 minutes (!) of jumping jacks and running in place alone would put me on the floor gasping for breath. "Squat Thrusts" - forget about it! I might get over the rope for a few repetitions, but then it would be over with. I can do 20 push-ups, but not at the end of this kind of torture. I do the "7 minute workout" routine pretty well, but it is a LOT less strenuous than this craziness. My guess is that the author is simply bragging about his ability to do this. Ordinary mortals beware!
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@John V I think the best option for people of any age will entail stressing themselves to some degree. Work from where you are. Death, it has been said, is nature's way of telling you to slow down.
For any number of reasons, a person mlght decide to curtail or suspend their exercising
But the suggested plan still amounts to a workout, despite your scare quotes.
You forgot to suggest that you have an ACLS trained health care professional and portable defibrillator near by :-))
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Lucky person sleeping in the hitel room below during a 6AM workout. Its happened to me.
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Donald J. Trump, per advice here, is jumping rope in his room above mine in this hotel. Security has been called.
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Your ability to do this depends a lot on your own constitution, age, etc. Jumping rope, for example, is much easier when you are young. It is also critical to jump rope in good form. Else there's enormous impact on your knees. This takes a lot of practice and some pointers from an experienced jump-roper. As you get older, it is harder to jump rope for even a minute or longer because your feet begin to hurt.
Long story short, you have to crack the workout code for yourself. If you follow somebody else's, you may regret it.
8
@Lord Krishna This is actually untrue. Jumping rope, which involves very short hops, puts very little strain on the knees. Far less than running, in some cases less than walking (just be sure not to jump rope on concrete etc, but rather a soft surface like wood, and wear proper footwear). And it is especially good for keeping the hip bones strong, a big problem in aging, especially with women. It's the rare weight bearing exercise that is medium to low impact. It also improves balance which translates to lots of other activities. There may be a short learning curve but even the klutziest person can learn it quickly, and really, barring any real mobility issue, can be done by anyone at any age. I'm 55 and have been doing it for years, sometimes almost daily.
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The author may want to specify the age group these exercises would be beneficial for. PT 3x a week in a warm pool with weights and floats are my limit. COME ON, how ridiculous!
3
'All you need is a jump rope' ?
in your work clothes ?
yeah nah - thanks anywaze ... !
2
C'mon. Please advise anyone over 50 who is not an athelete of some kind to NOT attempt this program.
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@Dee I'm 55f. Decidedly unathletic though a regular exerciser. I find this to be a pretty basic strength training minimum. (squats with no weight etc) Not super hard at all. The point is, if you can't do it, do it till you can. That's the "workout" part.
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YouTube is full of Jump Roping videos. My fav is from Australia. Phoenix Nation. Stay with it, as like anything it takes practice.
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While any moderate exercise for say 15 minutes or more is good for you but I don't know about anybody else but most people don't like to multi task ie squeeze in an exercise between two distinct separate things especially for a senior like me.
The young are too busy looking at their smart phones and the seniors want to do one thing at a time.
Also on vacation, the last thing I want to do is exercise. That is work.
Anybody that can do what is said here, more power to them.
3
@Paul To add, if you jump rope while you are waiting for a train etc., you are liable to have somebody call the police on you as acting strangely.
4
I just hope this person isn't staying in the room above me in the hotel and busting a workout at 6:00 a.m.!
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Great exercises, but I would not do these in a hotel room unless I was on the ground floor.
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@Sue Most hotels are well sound proofed. And really, who cares? You're not going to have to live with the neighbors...
The airport lounge is clearly the best choice. Especially in COVID-19 times, with multiple long-layovers for flights. Plenty of time to catch or spread the virus. Hitting other travelers with your rope could result in breaches of social distancing, though.
8
Love your workout! I remember being in a class at the JCC and I was appalled they wanted us, oldsters, to jump rope, but I stuck with it and now I'm like a kid again, doing it and loving it. That was the beginning of my fitness journey. I became a personal trainer at 66. Now at 72, I'm stronger than ever. Here's a great strength workout, with some mild cardio thrown in, that can be modified for all levels. Join me, for this great at-home workout.
https://www.youtube.com/watch?v=ZN6IZFo2pc8&t=17s
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@Mary Rawles
wow! Ok, so was trying to tell myself that, at 50ahemsomething I can't be expected to be able to handily do a workout that sure felt like it is intended for younger people, but thanks for blowing that excuse out of the water. guess I'll keep at it (and hopefully speed up my pace; that "30 minute workout" just took me about an hour, lol.) But the jumping rope was indeed the most fun part.
9
Until a ski accident, I skipped rope for 14-16 minutes a day 4 to 5 days a week. Started out counting how many I could do before a miss, and getting better and better. The Fit or Fat book suggested, I think, a half inch nylon rope from the hardware store. Jumping is hard on the back and skipping is not. I shot for over 80 skips a minute with intervals over a 100. I lost fat and was in shape for most anything. The leather ropes are too fast and the handles stopped me from using the right length. I could skip in a normal height ceiling room, just takes practice as you only need to clear your head by the slimmest of margins.
7
This is great! I'd like to see some modified versions of this so the do-anywhere workout is accessible to more people. Some ideas:
- Low impact/no jumping
- Chair workout
11
I'm a physical therapist. In Ms. Reynold's defense, let's accept that there is no perfect exercise for everyone. What exercise will help you today is mostly determined by what you got used to doing yesterday. The idea that the author is stressing in this and other columns is to do something that is hard for you on a regular 3-5x/week basis. Read the article. Watch videos. Adapt the exercise to your abilities and situation. Get professional help from someone like myself if you need further advice, and then get started and keep going. Keep track of what you're doing. Accountability and data are good motivators. Listen to your body. If it's sore, rest until it's not. If it's painful in a sharp way, see a professional.
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If are new to jump rope this is a hard workout. There is a lot more involved - such as what shoes do you wear, what ropes do you use (weighted ones or not), what’s proper form?
The picture you’ve used shows very bad form. 4 minutes of straight jumping without slowly working up to it over weeks/months will give you shin splits or calf tears. (I know that first hand).
I’d say research rope types, watch tutorials, and use an app to guide you through workouts until you feel confident and capable to do more.
16
@Nyma, the shin splints or calf tears advice is excellent. A couple of years ago, I over did it with a newly gifted jump rope. I had on our great NPR radio station (KUT 98.9) and was listening to music, jumping with out pain, and having the time of my life. The next morning I could not walk and was on crutches and in boots for several days.
I will be starting again; this time with common sense, moderation, and tutorials.
11
Is using a jump rope different or better than just jumping a pretend rope?
6
Yes.
A pretend rope can help you with your coordination, but only a weighted rope will give you an upper body workout as well. A weighted rope is a very different experience.
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@Dr. Conde one of the best parts of jumping rope is the mental challenge. You need a real rope to learn how to jump through it, or learn a criss cross, or to truly achieve a double jump. The cardio is amazing but the coordination is what is addictive. Jumping without a rope is just jumping. I highly recommend you go all the way and get a rope too!
2
To the clumsy and/or those with any other reason to not want to, or truly can not learn the real skill of jumping rope - try high stepping, running in place, using a stationary bike, and then the calisthenics.
The described regimen is basically Interval Training. Doing intervals of short burst activities, in succession. Usually an anaerobic, aka; strength based activity (push-up, pull-up, squat, resistance work, etc) followed by an aerobic/cardio activity...bike, jog, jump-rope, etc.
Jumping rope is a skill, period. It needs to be learned. Its not as easy for adults to just...jump in and be successful. Doesn't mean you cant do it, but readers should be warned and ready for the learning curve. And likely trip-ups.
If you're prone to shin-splints, plantar fasciitis, calf muscle (triceps surae muscle) cramping, have Achilles tenderness, or torn one...you better start slow and be extra careful on foot and knee and hip positioning. Learn how-to, and don't think because you skipped-rope as a kid you know how-to properly do it as an adult. Even the arm, elbow and shoulder positioning is crucial to learning proper form. Head-up not looking down...spine straight...while hopping over a moving object...not so easy for most adults.
Also size the rope! Again...go learn the How-to's!
16
@Boregard Although it's my experience (I'm 64) that jumping rope is like riding a bike. If you were good at it when you were 10 years old, it will come back to you very quickly! (In this regard, women may have an advantage over men - as I recall, it was the girls, not the boys, who were into rope jumping on the elementary school playground.)
5
@RMS At 64 this was not my experience at all and I have been keeping myself in shape enough to compete (successfully!) in obstacle races. Jumping rope is HARD if you've been away from it for years. It does come back, but as Boregard above says, there is definitely a learning curve.
Would it hurt in these "general" articles to add a short warning sentence like: This regimen might not be for you. Consult your doctor (or use common sense) first.
13
This is an interval workout. For it to be optimally effective I would want to know how quickly the exercises should be done and the recovery period between each set. Without this information, the workout could be too easy or more likely for the uninitiated, push it too far past lactate turnpoint.
7
@Iplod
There are no recovery periods. For maximum benefit, do the exercises as quickly as you can.
4
I'm 75. I do 200 bed crunches every morning and nite followed by 20 push-ups that end in a plank held for about a minute. I also walk as often as I can and use a treadmill several times a week with the incline set for 12 degrees for twenty-four minutes while I watch politics hoping for trump's demise which serves to give my heart and blood pressure a good workout.
131
I have a partly torn ACL in my right knee and cannot jump. Are there any alternatives for this type of workout?
17
@Donna Yeah, take a walk.
Squat thrusts!? Is there a more manageable, less violent alternative for normal people to start with?
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@Norma Colón Yes! Can be easily modified by replacing "kick your legs back" with "step back with one foot, then the other to match". Step forward one foot at a time, stand up and repeat.
16
@Norma Colón
when i got too exhausted to keep going up and down, i switched into mountain climbers (while in plank position, alternate pedaling of your feet towards your hands). They're not necessarily "easy" but you could work through them (from the suggestion to just step back) and up to the full squat thrust (or "take a break" with them, as I did).
2
When I read the trailer to this piece, I thought it would just be about the benefits of a jump rope. It was a "100" years ago, but our basketball coach included 1,000 reps with a jump rope before each practice (with weighted converse no less). Our team still had to have a 50-point lead before our coach would put me in the game. But it did wonders for my weekend hikes in the Grand Canyon.
13
I jumped, jumped, jumped, and jumped again, 7 days a week for 25 years.
Then my joints suddenly informed me the jumping was never again.
You can't, and shouldn't try to out jump calories.
It was fun while I did it.
Moderation matters.
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@Mrs H
I don't see how your failure applies to me. I use exercise all the time to keep my weight in check and I go as vigorously as I like, including many jumping moves.
3
@Ron A Her failure? Hmmm, good chance that at some point you will join her in failing. It's a thing that happens to people as they age. Especially if they're cocky and careless about what they can and should do.
16
Obviously every workout is not for everybody, but this is a great workout. At 62 years old, I have been doing this type of workout for years. I also mix jumping rope with pull-ups, chin-ups and a variety of other exercises. Jumping rope certainly makes my 100 mile bike rides a lot easier. The only thing I would add is to stretch after the workout.
14
Gasp is the right term. This is a really hard workout. I think that only the most fit individuals would be able to do it. It would be nice to have something that those of us who aren't in tip top shape could do.
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@Vern Hello Vern, I just wrote the doctor, Dr Joyner, and made exactly your premise, nice but only 5% of the people will even try it. I am in great shape so I will squeeze parts of it into my hour each day routine.
7
doesn't sound like much fun....and I don't know about your family but mine would not be cheering as they watch because it's not fun and its boringly repetitive !
7
Great idea! I'll bring along a jump rope to use during my next layover at JFK. I'm sure no one will mind. Jeez! Use some common sense! And is a day or three of not "working out" going to kill you? If you're going on vacation, walking around while you're sight-seeing should do the trick. For that matter, Bush International airport in Houston is so spread out you could easily log a few miles after checking in or making connections.
Happy Thanksgiving
12
This is not a "full body" workout. This is predominantly a quad/calves/triceps workout; little here for abs/biceps/back/hamstrings/glutes.
31
How very depressing. With knee replacements, I will never be able to do any of these exercises.
27
@Cecelia I'm 79 with 2 knee replacements. I am just beginning to learn to jump rope with a trainer and find it a lot of fun. The height of the jump is very small. It hasn't bothered my knees at all.
7
@Peter This! It puts very little strain on the knees (if done in proper footwear on a non-concrete surface) and keeps the hip bones strong. It's the rare low-impact cardio workout that you can do at almost any age. So many people don't realize this. And really, people think it's so hard, but once you get it, it's not hard at all. You can be the biggest klutz, but a little practice is all it takes.
@Peter Until you have to replace them again. The one thing they recommend you not do with implants is run, or heavy impact. You can do it, sure. But you'll wear out the pads sooner if you do. So you bet, jump away. Hopefully you're in your later years and won't have to go through more TKA revisions in your lifetime.
If the doctor can do all this without a break, he's got my vote.
6
This was an inspiring piece. I’m an avid hiker/backpacker/traveler and I never thought of a jump rope for work outs! Silly me! So simple and portable. Ordered one and will try this routine this week!
3
I love jumping rope although you need a high ceiling and nobody below. The squat thrusts and squats sound hard on the knees.
8
Approach squat thrusts with caution until you master the form as they can wreck your lower back.
11
This is great; thx to the author. I may not yet do it fast...
as I'm over 80 years of age. So anyone can do this. Take your time, etc,, I never thought of 'combining' jump roping with these squats.. Just a neat, nice approach.
8
What do you do if you have such a bad neck & bad back jumping rope would paralyze you?
7
@emm305 Do yoga and walking
10
Jumping rope or jumping jacks in a hotel room is a bit rude unless you’re on the ground floor, as would be engaging in any of these activities in an airport lounge. It’s a great idea for the other locations, however.
47
"It’s a great idea for the other locations...", just not in the apartment above me. PLEASE!!!
5
I exercise with elastic bands, a rowing machine, and I inline skate. I am 69 years old. I know my limits, with the routine offered, I would be lame after one session. Air Squats= NO Go. Rather miss some days while away from home than miss weeks from injury.
25
@EJ 'Nati I thought the same thing. My knees would revolt.
5
@Susan: The way to train is with no pain. I don't want to learn how to suppress a revolt ;)
2
Go to Amazon and order yourself a copy of the 1961 exercise classic Royal Canadian Air Force Exercise Plans (5BX--five basic exercises for men, XBX--ten basic exercises for women). Eleven minute, full body workouts. No equipment necessary. Takes you from beginner level to Olympic athlete level, all at your own rate of speed. Time tested over the last 58 years.
Leave the jump rope. Skip the cannoli.
73
@Greg Gerner I totally remember that one! Showing my age.
3
@Greg Gerner
Love the book, but keep the jump rope(great aerobic exercise) and as my Italian mother would say always eat the cannoli!
1
Or you could simply go to Amazon and buy a used copy of the exercise classic, the Royal Canadian Air Force Exercise Plan (5BX for men; XBX for women). First published in 1961, the regimented, progressive exercises provide a complete body work out, proven results, and take a total of 11 minutes.
No jump rope required.
20
Out of 100 hotel rooms I have been staying there is maybe one spacious enough for a jump rope. Resistance bands are the more practical solution.
40
I’ve used an imaginary jump rope, when I wanted to jump under low ceilings. It seems as though I got the exercise without the co-ordination required. Plus it seems a good way to restart, after a long hiatus.
13
Another great approach is using resistance bands. They are light weight and portable and you can do many upper and lower body exercises with them, virtually anywhere. Plus there is growing evidence that bands can provide most of the same benefits as free weights or weight machines.
23