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Fitness | GOOD FORM

Jumps get a cardio workout off the ground

June 18, 2007|Karen Voight | Karen Voight can be reached at kvoightla@aol.com.

Power jumps such as this are a good way to kick up your heart rate in a cardio workout. They're also a fun way to help train your fast-twitch muscles, which we all lose with age. Be sure you are fully warmed up before challenging yourself with jumps.

1 Position your feet hip-width apart, toes pointing forward. Bend your knees and lower your hips, shifting your weight back onto your heels. Pull your elbows behind you with your hands near your hips.

2 Inhale and simultaneously swing your arms forward as you jump as high as you can. Think of pushing off your toes as you jump. During the lowering phase, control your landing by rolling through your foot from your toes to your heels and bend your knees into a squat landing. Pause for a moment and then fully contract the muscles in your thighs and buttocks to push off again. Repeat 5 to 8 times. Recover by marching in place.

-- Karen Voight

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