I would like to start jump roping. How many jumps should I start with and then build up to? Thank you for your help.

My family loves to jump rope - especially my youngest daughter, Alexandra, who's seven and we keep three jump ropes in our family room. Jump roping is an excellent exercise that stimulates your heart, muscles, and bones. But it's challenging, and unlike walking, you can't really start off slowly. So it's best to be in fairly good shape before you begin. (If you're not, your body will quickly let you know!) Here are some tips:

• The gear: Get a jump rope that's thick and heavy enough to swing well - some of the flimsy ones are too light. Determine the right length. When you're using the rope, it should just barely hit the ground when it comes down. You'll need sturdy shoes - sneakers are fine.
• The preliminaries: Because you can't start jumping rope slowly, you'll need to warm up with another aerobic activity. You could walk for five minutes. Or do chair stands, as recommended for strength training warm ups in Strong Women Stay Young and Strong Women Stay Slim.
• Start out by jumping for just one minute; rest for 30 seconds; then jump for another minute. Limit your first session to five cycles - five minutes of jumping total.
• If you aren't used to jump roping, wait a day or two to see how you feel. You may experience delayed muscle soreness in your calves and ankles.
• If all goes well, slowly build your workout, each week adding 30 seconds of jumping to each cycle. So in the second week, instead of jumping for a minute in each cycle, you'd jump for a minute and a half. Advance slowly until you can jump without breaks for as long as you like.
• Pay attention to your body as you jump. If you're working so hard that you can barely talk, it's too strenuous. Take a break. (For additional guidance, see the intensity scale for aerobic activity on page 155 of SWSS.)
• After your workout, cool down and stretch - this is very important for avoiding injuries.